Methods

15 Method:

Pick a weight you can do maybe 8 FULL reps. Find a way to get to 10. Then do 5 half reps. The flexion part of the rep. So if that is a curl it’s the top half, tricep pushdown the bottom half etc etc.

21 Method:

7 reps at regular tempo.  7 reps 4/4 tempo (4 seconds per rep movement), 7 Half of rep (Peak contraction part of rep)

28 Method: 

7 Normal reps, 7 slow reps up & down, 7 half reps from the top, 7 half reps from the bottom

Time Under tension training.

Very simple concept. We are working on time rather than on reps. You will need a stopwatch or best is use the timer on your phone. Set the timer for one minute. As soon as you press start you get under the weight, take it off and do continuous reps until the timer goes off. Pick a weight you can handle the whole time of each set which should end up being about 45-50 seconds. Now it doesn’t matter if you do 10 reps or 25 reps in those 45-50 seconds. Your muscles will be under constant tension. This type of training is no joke. I suggest doing the first set of each exercises with light weight to then judge how much you can go up. Unless specified it is one minute rest between sets.