This isn't very clear to me too! There is so much research out there that contradicts itself. The latest model that makes sense is to do up to 4 sets if you are trying to get more muscular. Doing just one set and selecting a weight you will fail at between 8-15 reps will help preserve and gain strength. However, quite a few people will need more, and this is where 4 sets is the magic number. My first two sets are 10-15 reps. My last two sets are with a heavier weight for 6-8 reps. At most, I do two different exercises for each muscle group alternating between the upper and lower body. I give each muscle group a day's rest before attacking it again. I hope this helps!
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