Everyone's different. Your age, genetics, length of training, etc. all make a difference in how you need to train. I've tried everything but the only thing I've found that really works for me is hitting each bodypart once a week. Maybe twice on a single weak area. I do a warm up set (or two if my shoulders are involved) and then do a set of 10 with a weight I can handle for 12, a set of 10 with a weight I can handle for ten, and one or two sets of 6 with a weight I can only handle for about 4 and then need help from my partner for the last two. The only thing I do differently when off or on is that I do more total set when on. When off: 8-9 sets for samller bodyparts, 12-15 for larger. When on: 12-15 for smaller bodyparts, 18-21 for larger. Hope this helps you bro.