A weight room/strength overload protocol where two sets are performed to muscle fatigue. The first set of the exercise uses a rep range to work within. After completing the first set to muscle fatigue, a 45 second rest is taken, thena second set is performed with the goal of achieving at least fifty percent of the number of reps completed in the first set. In the example, if twelve reps were achieved within a eight to twelve fist set rep range the goal in the second set would be t o obtain at least six reps, but perform more reps if possible. Always round an odd number up. If eleven reps were achieved in set one, teh goal would be six reps in set two.