how many ten-rep sets I should be aiming for with each weight,
As a rule of thumb, going for three sets (with breaks between them) is fairly standard and effective.
However, I do not know how long I should stay with any given size of weight before moving up to the next,
There is no "should" -- your body will respond as fast as it responds. What I tend to do is to play with the 8-12 rep range (which, again, is a nice rule of thumb range for reps).
So, for example, if I'd done 10 reps with good form and was feeling like I could do more, I'd see if I could manage another one or two.
When I got to the point of consistently being able to do 12 reps, then next time I'd go for the next highest weight up and see if I could manage 8. Then work my way back up to 12 over subsequent sessions, then try 8 with the next weight up, and so on.
You might also want to try using different weights for the bicep curls, overhead press and lateral raises; they're very different moves involving different muscles, and I'd be surprised if you were equally strong on all of them. It would be more usual to find that you can curl a much bigger weight than you can use for a lateral raise.
Btw, some people find that lateral raises cause problems with stress and impingement in the shoulder joint. If that's the case, the "scapular plane" version is a good alternative:
and also something about more reps with smaller weights for stamina and fewer reps with bigger weights for strength?
That's it, basically. *g*
Rules of thumb:
8-12 reps is a nice general strength and fitness range, which is why it gets used a lot.
Above 15 reps, and you're into working muscular endurance (which can be useful and important, particularly with more delicate muscles or ones which have a stabilizing role).
3-5 reps (or even less) and you're working pure strength, maximum power. But it can be very demanding -- and means you're working with weights which are very heavy for you, so you have to be very sure of your form to avoid injury.
no subject
how many ten-rep sets I should be aiming for with each weight,
As a rule of thumb, going for three sets (with breaks between them) is fairly standard and effective.
However, I do not know how long I should stay with any given size of weight before moving up to the next,
There is no "should" -- your body will respond as fast as it responds. What I tend to do is to play with the 8-12 rep range (which, again, is a nice rule of thumb range for reps).
So, for example, if I'd done 10 reps with good form and was feeling like I could do more, I'd see if I could manage another one or two.
When I got to the point of consistently being able to do 12 reps, then next time I'd go for the next highest weight up and see if I could manage 8. Then work my way back up to 12 over subsequent sessions, then try 8 with the next weight up, and so on.
You might also want to try using different weights for the bicep curls, overhead press and lateral raises; they're very different moves involving different muscles, and I'd be surprised if you were equally strong on all of them. It would be more usual to find that you can curl a much bigger weight than you can use for a lateral raise.
Btw, some people find that lateral raises cause problems with stress and impingement in the shoulder joint. If that's the case, the "scapular plane" version is a good alternative:
http://www.youtube.com/watch?v=dCsdpHx-nOo
and also something about more reps with smaller weights for stamina and fewer reps with bigger weights for strength?
That's it, basically. *g*
Rules of thumb:
8-12 reps is a nice general strength and fitness range, which is why it gets used a lot.
Above 15 reps, and you're into working muscular endurance (which can be useful and important, particularly with more delicate muscles or ones which have a stabilizing role).
3-5 reps (or even less) and you're working pure strength, maximum power. But it can be very demanding -- and means you're working with weights which are very heavy for you, so you have to be very sure of your form to avoid injury.