This book catapulted me from 155lbs to 180lbs and 185lbs to 400+lb deadlift.
You can take a lifetime testing what works best for your body and what doesn’t work. Or, you can research the experts and start with one of them. I choose the latter.
Essentially the tenants are to lift heavy in the 4-6 rep range, don’t worry about ‘tricking your muscles’ as they don’t have a brain, work in a reserve pyramid routine (heaviest lift first after warm-up sets), take 2 minutes break between sets, workout individual muscles per day (5 days per week), record your daily workout sets/reps, and (very, very important) count your calories so you know how much your eating.