[Caesar Power]

To summerise... For each exercise:
warm up set - 10-15 (comfortable?) reps
2nd set -10reps
3rd set -8 reps
4th (additional!) set -8 reps
I like the 'warm up' theory and the 'no pain, no gain' 4th set idea.

...response to an earlier post- Here's a link to the istvan javorek complex routine-
-http://www.youtube.com/watch?v=olhu0n01Oio
Far harder than it looks. Tried it on some weights I thought would be a doddle, then pitifully tapped out before the end! :'(

[Tris]

3rd set -8 reps

I like the sound of these -8 reps, is that where the weights pick you up instead? 

[Gus]

You can't avoid the fact that if you want to make your muscles stronger they have to get bigger, what I would do is concentrate on climbing muscle groups with the method I mention, and then maybe take it easier with other muscle groups (particularly chest and legs) but still train them to a lesser extent to avoid any major imbalances.

There is science to back up the methods I mentioned before, not just my big arms, but I've long forgotten it, and you could do 5 sets instead of four, but you should be too tired after the third and fourth to be able to, in which case you are no longer training strength and power.

Get crushing!