A weight room/strength overload protocol where thrity total reps are performed to muscle fatigue using only an eight to twelve rep range for the first set. The goal is to get to thirty reps using the least number of sets. An example, a first set is performed to muscle fatigue within the eight to twelve rep range for only ten reps. Following a rest period of one to two minutes a second set is performed ot muscle fatigue to add more reps to the thirty total. Assume eight more reps were obtained which puts the rep total at eighteen with twelve more to go. Continue doing more sets/rest until the thirty rep goal is achieved.