Arnold says that wave clusters \u2013 like 5-3-4-2 \u2013 \u201cbuild strength by overloading your body with sets that are seemingly less than you can handle. But as the reps pile up in a wave, you end up doing significantly more work.\u201d<\/p>\n
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The workout<\/p>\n
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You\u2019ll do two exercises \u2013 the deadlift<\/a> and bench press<\/a> \u2013 and you can use either a barbell, dumbbell<\/a> or a mixture of both, and you want to use a weight that you can perform 7-8 reps. The wave cluster you\u2019ll be performing is 5-3-4-2. This means you\u2019ll do five reps of deadlifts followed by five reps of bench press, rest 60 seconds, then three reps of each, rest 60 seconds, then four reps, then two. Once you\u2019ve completed an entire cluster wave, rest for three to four minutes, then repeat it one or two more times. Here’s a breakdown:<\/p>\n Exercise 1: Deadlift <\/p>\n Wave Cluster:\u00a05\u20133\u20134\u20132Load:\u00a0Choose a weight you could lift for 7 to 8 reps maxRest:\u00a060 seconds between reps in the wave<\/p>\n Exercise 2: Bench press<\/p>\n Wave Cluster:\u00a05\u20133\u20134\u20132Load:\u00a0Same as above, use 6\u20137 rep maxRest:\u00a060 seconds between reps in the wave, 3 to 4 minutes between waves<\/p>\n Need more speedy strength workouts to complete throughout the week? Here\u2019s another one from Arnold<\/a>; it focuses on four low rep, heavy dumbbell exercises which you\u2019ll cycle through in 30 minutes to help build strength, power and muscle in minimal time.<\/p>\n