If you’ve read the rest and recovery section of the WLC System Manual, you’ve already been introduced to weighted stretching for improved recovery and for building muscle.
To add weighted stretching to this workout program, you simply should perform the stretches after a muscle group is worked or at the end of the workout.
I personally prefer to perform a stretch directly after I finish an exercise targeting a muscle group or muscle groups. Some people like to perform all of their weighted stretching at the very end of a workout. I recommend weighted stretching directly after an exercise while the muscle is full of blood and at its largest size.
As an example for this workout program, you could do a quad stretch and then a hamstring stretch after you perform Squats. After Bench Press, you could perform the chest, shoulder, and triceps stretches. Get the picture? Simply perform a weighted stretch after you finish working a muscle group for any given workout.
Instead of complete rest between exercises and sets, you can actively rest by doing these stretches.
And don’t forget to work on getting better at stretching. Either apply more weight/force or stretch for longer periods of time. See the WLC System Manual for more information on weighted stretching. Go to the Rest and Recovery section to find what you’re looking for.
Weighted stretching really does provide great results so you need to give it a shot. If you’re a beginner, you should focus on learning the exercises first and forget about weighted stretching until you gain more experience.
The addition of weighted stretching can wait until you’re more accustomed to the exercises you are doing. Learning the weight lifting exercises is much more important at this time.