a lot of bodybuilders agree they don't go under 8-12 reps for upper body, 15-20 reps for lower body
not locking out in between reps, not just moving the weight but squeezing and pumping
this is one school of thought
the other one is about lifting heavy at all cost
obviously the latter one is more dangerous
but what about results, do you respond better to "working the muscle" type training or powerlifting type training?
i was surprised to see BFG reccomend 5x5 type strength training 3-4 times a week max in the off season, go real heavy he said