>chose a muscle you want to grow
>find out the max. stretch position for the specific muscle
>take a weight that you could hold in that position for 45-60 sec.
>execute
>You're done with this set. Rest for approx. 30 - 90 sec and repeat 4 more time.

Ditch X reps x Y sets for 1 rep - max. stretch workout, /fit/. Full ROM is the .wav of strength training. 1 rep max stretch (1RMS) is the new .mp3 of fitness. All the data prove that the eccentric phase grows the muscle, so why would you want to waste your time for all the noise that does nothing for you and perform full ROM or even lengthen partials?

Embrace the new deity and bow to 1RMS. Tear your muscles for the fitness gods. You will grow like a beast and will never feel fatigued again.

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1 rep per set is enough.