Hi,AV
1, 20-30 sets for big muscle groups like chest,back or shoulders.....
for legs I adop higher reps (no more low-rep heavy weight) , because of prevent me to injure low-back again.
Basically I do 8 sets of full-squats (60kgs X 35reps,80kgs X 25 reps ,100kgs X 10-12 reps ......) .
Small muscle groups like bis & tris around 20 sets too.
2, I never time my rest between sets ,even in off-season .
Because of your muscles never remenber how long you rest ,it just react how high-Intensity you blaze !!
And High-Intensity with higher reps ;such as doing squats will fasten your metabolism to burn fats!!
When you are getting old ,training more smart !
Hey guys ,Rockkkkkk your muscle !!!