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A four-set training method (at least [1] [max]-effort set followed by 3 fatigue sets, but you can [add] more fatigue sets) designed to [push] muscles beyond failure, improving strength, muscle growth, and endurance.

Heavy Set (First Set) [1] set
Weight: Your PR weight for 12 reps at a normal pace.
[Speed]: Normal pace, controlled, strict form.
Reps: 12 reps ([push] to failure; 20 reps represents failure, but you’ll typically never reach that number).
How to Do It: Perform 12 strict reps with your heaviest weight. If you can do more than 15 reps, increase the weight next time. If you can’[t] complete at least 12 reps, reduce the weight and redo the set until you reach 12. [Push] to failure; if you do 15+ reps, increase the weight next time.

Fatigue Set (Further Sets) 2+ sets
Weight: Your PR weight for really slow 12 reps.
[Speed]: Extremely slow at first. Feel the muscle tension with each rep. Accelerate explosively to finish the set when you can’[t] maintain the slow pace.
Reps: Aim for 20 reps (to failure).
How to Do It: Start 20 reps slowly, creating muscle tension. Around rep 12-15, you’ll hit failure. Once you can’[t] do slow reps, accelerate explosively to finish the set, completing 20 reps or more if you [push] past failure. If you did at least 15 slow reps, increase the weight next time.

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