The R-ROM (regressive range of motion) method works best for bodyweight exercises where it's hard for you to get more than 12 solid reps or for which you can add some weight. Basically, it involves shorting the range of motion as you fatigue. Great for adding time under tension.
If you want to use the method for exercises where you can normally pump out 30-plus reps – like push-ups or bodyweight squats – just start the set with a 30-second hold in the middle or bottom position, then proceed with the regressive ROM set.
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