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I've found that the Alton Brown steak method works remarkably well for me. 2 minutes each side in a cast iron skillet over high, and 2 minutes each side in a 400 degree oven on the same skillet. Let rest for 5 minutes after.

Turns out as a nice medium rare, with lots of juices and a great flavor.

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This is how we did it in cooking school. In fancy steak houses, they have a broiler with specific heat settings for each steak row and standardized steak thickness (always done at 20min mark). The black and blues are put between two cast iron skillets that were upside down on gas burners set on high.

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