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I believe you have to exercise and stretch all four muscle groups to increase your ratings.
I was not increasing at all for years after my gouy maxed his ratings and couldn't figure out why. Then I found I made a mistake in the work out sched and put arm flex in twice instead of upper body flex and arm stretch. Within a week of the change contact, power and gap all went up. For the rest of his career he had what seems like the normal random increases.
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