The intensity of your workouts should include about 10% of sets at high intensity, where you work to muscular failure, while most sets should not be to failure to allow for more volume.

Training to failure can lead to greater muscle growth but also increases fatigue significantly, so it's important to balance intensity and recovery. Going from some number of reps in reserve all the way to failure in a single mesocycle is a good practice for many, but not required; you can go two or three reps in reserve as long as you do enough sets to achieve close to ideal hypertrophy outcomes.

The amount of weight you choose should allow you to lift it with good technique for 5 to 30 reps, close to failure, to effectively stimulate muscle growth.

You can build muscle strength and hypertrophy with weights ranging from 30% to 80% of your maximum, not just heavy weights.

To get stronger, focus on progressively increasing the loads you move; for hypertrophy, aim for localized, intense muscle contractions, and moving weights in the 30% to 80% range of your one repetition maximum is the most beneficial for muscle hypertrophy and strength.

For hypertrophy, target rep ranges can vary from 5 to 30 repetitions, with the key being to challenge the muscle close to failure.

Most people should aim for 5 to 15 sets of resistance exercise per week per muscle group to offset declines in muscle strength.

Training should be intense enough to exceed your minimum effective volume, which means you should feel a pump and some soreness after workouts.

Anaerobic endurance training involves performing 3 to 12 sets with a work-to-rest ratio of 3:1 to 1:5, maximizing oxygen utilization and pushing beyond VO2 max.