LogFAQs > #979474413

Part 2:

2. I don't know if I should be doing heavy weights to near-failure or failure or lighter weights with more reps (also to near failure).
This is mostly a problem in my upper body. I can gain muscle tone very easily in my legs, so genetics is probably playing a role here. I feel like my upper body gains are just unchanging at this point, yet I still feel stronger than I did 1 year ago.

You should probably be doing both. Set and rep schemes matter less than total volume and overall progress in loading and volume. Variation is useful though.

Again and again research shows that you can grow across a range of sets and reps and that volume is what drives growth. Basically, do more stuff over time to get more big.

If you can do it, linear progression (where you just add more weight each session or week) is the fastest way. If you are sufficiently advanced this doesn't work anymore and you have to follow a "periodised" approach where your volume and intensity undulates over a 4-6 week cycle. Basically, more advanced athletes have to fool around with doing lots of volume with light weights or lots of heavy shit in a sort of wave pattern. They do both, and it's all part of a larger plan that resets in a 4-6 week cycle.

Are you on a program?