i personally do negative sets for all my workouts. typically, i do 5 sets per exercise not counting warmups. first 3 sets are heavy, pyramid up to 5rep max on third set. then 4th and 5th sets i drop weight to 75% and go slo-mo. about 1sec up and 3sec down, focusing solely on the contraction and lengthening of the target muscle. typically i can get about 5reps for the last 2 sets.

this usually leave me sore for at least 4-5 days post w/o. i do each muscle group only once a wk.