Each superset groupings are performed in a manner that compliment the direction of muscle tissue in an agonist/antagonist manner. Perform each set where the concentric contraction is done in 1 sec, the isometric is held hard for 2 sec, the eccentric contraction is performed in 3 sec, and no rest between eccentric end-range and concentric contraction.

The sets previous to the final set of an exercise should be performed to "almost fail" on the last rep for each set; last set of each exercise should be performed to "complete fail" on last rep of exercise. Each set should take between 40s-70s.

Further, do to competing muscle grouping, to add a bit of cardiovascular conditioning, the client can use "active resting periods" where the 60-90s rest period can be enacted to perform the other exercise of within the superset. Thereby increasing intensity and shortening the overall time of training with this session.