Don't ever go light on the weights!
If you are going to go light, you would just be doing fancy cardio.
Reduce your calories and fat. Muscle milk has a lot of fat. Start doing HIIT cardio for 20-30 min every day. Continue to work on your strength, it will be harder because of the lack of energy.
A solution is to work with very heavy weight. Doing less reps.
I read some research that said the difference between 1 set and 3 was about 5%. Try doing only one set, but make it very heavy.
http://apt.allenpress.com/aptonline/...e=01&page=0035
This article says that more sets IS better for muscle growth in trained people.
There is no diffrence in untrained people.
So, that of course depends on what trained and untrained are
