Periodization 101 (part 2 of 2)

Heavy = 4-8 reps, 2 min rest
Transfer = 6-10 reps, 1 min rest
Light = 10-15 reps, 40 sek rest

Needless to say, you'll have to experiment a little to see what works best for you. The one thing you can be sure about though, is that when the results starts flattening out it's about time to do the opposite of what you're doing!
And what else? Well... As usual, the most effective things are pretty simple. This is it! Just keep cycling, fine tuning to make sure it works for YOU, and you're there. However, remember that the short-term goals can vary - while strength increase is a natural milestone in the Heavy-period, simply pushing yourself rep by rep deeper into the pain zone (lactic acid!!) can be sufficient for the Light-period. Just make sure to always have a suitable goal for each gym session, regardless of period, and achieve it before going home.

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