No one can really say with 100% certainty you need to play around with sets/reps/exercises/form and all other variables including nutrition to find what works best for you. Then once you find that combination you stick with it consistency is key but not repetition or monotony. Small modifications to your program as necessary will keep gains moving forward but essentially there is no end all be all set range, rep range, rest period, exercise, form, diet, etc that will yield the best gains. What works for me wont necessarily work for you or the next guy. There are too many variables within the human body including but not limited to fiber type and density, origin/insertion points of muscles, length of limbs, susceptibility to injury, hormone levels and responses to different styles of training, etc. So try things and find what works because no one can answer your question we can only speculate what may work.