“This offers a great anabolic stimulus. If you are looking for muscle growth, the rest period can be very short, but no more than about 20 seconds.

In this workout, you pick a weight that you are capable of handling for 10-15 reps. Lift the weight for five reps, rest 15 seconds, and repeat the sequence; do this for five minutes straight. If you can no longer do five reps, drop it to four reps; if you can no longer do four reps, continue with three reps. If three reps becomes unmanageable, lengthen the rest interval to 20 seconds; if this becomes too much, stop the set and move on to the next exercise. On the last set, if you have gas left in the tank, take that set for as many reps as possible.

All that you need for an arm cluster workout is a pull up and dip tower, some dumbbells, and a barbell. This workout can be performed once a week as part of a traditional bodybuilding split or twice a week if you are specifically working to bringing up lagging arms.

No rest is required between exercises, since you are alternating between biceps and[…]”

The Saga of the Tijuana Barbell Club