[bubbleman]

If you are open to one more suggestion...

One person has suggested pyramiding with increasing weights and decreasing reps, another suggested decreasing weights and increasing reps. For one thing, this should show you that nobody is right, or everybody is right...depending on how you want to look at it.

I do a pyramid scheme that uses both schools of thought.

Set 1, 8 reps
Set 2, 6 reps
Set 3, 4 reps
Set 4, 6 reps
Set 5, 8 reps

The weight increases to the set of 4 reps and then decreases again back to 8. You are doing 2 sets at 8 reps and 2 sets at 6 reps, the weight used each time is the same.

For instance, my last time in was like this:

warmup
215x8
235x6
255x4
235x6
215x8

When you can get that last rep of that last set by yourself, you move all of the weights up 5 pounds.

This works for me, your mileage may vary.

Remember, you won't grow if you don't eat right, the time and focus in the gym needs to be matched by your focus to your diet.