sorry man, I was just surprise to have someone with 10 years of training having a question like that.
If you are serious now, just understand that the rep/set is not some numbers that mix correctly will give you the secret.
If you have been on and off for 10 years, for sure your body will not change a lot.
constancy, putting effort in the gym, having a good nutrition, and try to sleep like a baby for 8-10 hours.
Do that for a couple of years and you will see your efforts reward.
it's not rep/set that will change something... well for starting, after you will know your body and you will find the good way to train your body.
By the way your avatar is gorgeous