The key to lifting weights is to push really hard in a couple big lifts, for 3-5 sets each, weekly. Example for a 3-day week: Squat day: 3 sets of your heaviest 5 Bench day: 5 sets of your heaviest 5 Pull day: 3 sets of your heaviest 3 These need to be supplemented with more volume work using unilateral movements and/or machines, then followed by accessory work to fill in the holes in your training.