Alternate between superslow reps and superfast reps within the same set. My classic template is to use a 6-0-4-0/X contrast, meaning that the slow reps are performed with a 6-0-4-0 tempo (6 seconds eccentric, no eccentric pause, 4 seconds concentric, no concentric pause) while the fast reps are done as fast as possible.
Normally, eight reps are performed using this method, with the tempo
changing every two reps:
Rep 1: 604
Rep 2: 604
Rep 3: explosive
Rep 4: explosive
Rep 5: 604
Rep 6: 604
Rep 7: explosive
Rep 8: explosive
This method is very effective at stimulating as many motor units as possible and thus can provide for a very important growth stimulus. When using this method, three to four sets are performed for each exercise.