Have you tried C.F.T. training? If so, then you know it stands for “Cumulative Fatigue Training”.
It’s perfect if you are short on time and want to build size and strength.
Here’s how it works:
Pick a weight that represents 70% of your normal weight for the exercise (DB alternate curls in this video).
Do 6 sets of 6 reps.
Rest 1 minute in between each set.
The first few sets should be fairly easy but the last couple of sets should really put you to the test.
This is a modified way to do “volume training”.
The short 1 minute rests result in a fast accumulation of fatigue. That’s what we want.
Do not use too much weight as you will not be able to finish all 6 sets.
Start with single joint exercises like this one if you are new to this training. After a couple of months, you can move up to multi joint exercises.
I like 6 reps per set but you can experiment up to 10 reps per set. Anything over that will have more of a conditioning that muscle building effect.