There’s no denying that old school bodybuilders had a trick or two up their sleeves when it comes to building massive muscle with nothing but the basics. Case in point, the ‘8×8’ technique, popularised by 60’s bodybuilding icon Vince Gironda. You may not have heard Gironda’s name, but you’ll probably have heard of one his more notorious clients: Arnold Schwarzenegger.

Thrown in once or twice per week, this pulling workout utilises the brutally-effective method and will supercharge your back and biceps growth.

Gironda stressed this importance of keeping rest time to an absolute minimum for maximum muscle-building effect. To simplify this we’ve arranged this workout using an EMOM protocol or every minute on the minute- Perform the prescribed reps at the top of each minute then rest for the remainder, beginning your next set at the onset of the next minute. Complete all eight minutes of each movement before moving onto the next.

Done right, this workout clocks in at a little over 30 minutes, but with a total of 32 sets performed at a breakneck pace, you’re going to have to work for those gains.

After a thorough warm-up, start a running clock and get to work. Make a note of your reps. Once you can complete all eight sets of eight on any given movement, upgrade to heavier weights in your next session.

Chin-ups (or Lat Pulldown) x 8 reps each minute for 8 minutes

Grab a pull-up bar with your palms facing your body. Lift your feet off the floor and hang freely with straight arms (A). Pull yourself up by flexing your elbows, pinching your shoulders together. When your chin passes the bar, pause (B) before lowering to the starting position. Try not to swing too much. If you can’t perform 10-plus chin-ups, use a band for assistance or jump on the lat pulldown machine.

Chest Support Dumbbell Row x 8 reps each minute for 8 minutes

Set an adjustable bench to around 45 degrees, or prop a flat bench up with a box. Position yourself face down with your chest on the pad, holding a pair of dumbbells (A). Staying tight to the bench, row both dumbbells up towards your hips, pause (B) and slowly lower before repeating.

3. Dumbbell High Pull x 8 reps each minute for 8 minutes

Stand tall holding a pair of moderately weighted dumbbells at your waist, in front of your body. (A) Keeping your core tight pull the dumbbells up towards your chin, driving your elbows up and back (B). Slowly lower back down to your waist under complete control. Avoid excessive movement from your hips.

4) Incline Dumbbell Curls x 8 reps each minute for 8 minutes

Finish off by frying those bi’s. Lay back on a bench at a 45 degree incline, hold two dumbbells with arms hanging freely at your sides (A). With minimal momentum, curl both dumbbells, turning your palms inwards, until your pinky fingers are near your shoulders (B). Squeeze here and lower under control.