Start each set by moving very slowly through the full range of motion of each rep. You essentially want to be moving as slowly as possible while maintaining a smooth movement. Typically, this involves about a 6-10 second concentric contraction (shortening of the muscle) and 6-10 second eccentric contraction (lengthening of the muscle). 

After performing a few of these very slow reps you will begin to fatigue and you’ll no longer be able to maintain the smooth movement at that slow speed - you'll notice yourself jolt or jerk slightly through the movement - this is the point at which you can begin to speed up your reps in order to maintain a smooth movement. As the set continues you will become more and more fatigued, and your reps will become faster and faster. By the end of the set you should be performing reps as fast as you can without compromising form.

Each set is performed to failure - the point at which you are no longer able to perform any more reps. And you want to reach this point of failure between 1 and 2 minutes. If you find you’re reaching failure before 1 minute, this is an indication that you need to lower the resistance. Likewise if you reach failure after 2 minutes this means you should increase your resistance for that exercise.

Position your body in a way that keeps the band taut throughout the entire range of motion of the exercise. This ensures that there is constant tension on the band from start to finish. Avoid pausing at any point during your repetitions; keep moving continuously to maintain this constant tension.

When you begin ADLO Training 2 sets of any given exercise will be sufficient to cause increases in strength and hypertrophy (muscle growth). As you become conditioned to ADLO training you may want to increase some exercises to 3 sets.