With this method, you complete as many technically correct reps as you can in the 4-6 rep range. Your goal will then be to double that number of reps. To do that you take short rest periods (rest-pauses).
For example, let's say that you get 5 reps in the initial bout. This means you want to do 10 total reps for your set. After your 5 reps, you'll rest for 15 seconds. Then you might get an extra 3 reps. This means you'll need to get 2 more reps. Rest another 15 seconds and then you'll be capable of getting the last 2 reps.
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I'll freely admit it. I've been extremely reluctant to sit down and write this article. Why? Well, the reasons are numerous, but it basically boils down to the pertinacity of the exercise community.
After your heavy sets, finish off your bi's with this brutal metabolic stress protocol.
More is definitely not better... especially when it comes to these practices that'll kill your capacity to lift heavy.
Get a pipe and make this yourself. Unlike a standard wrist roller, the rack version doesn't overtax your shoulders, just your grip and forearms.