Charlie Bass is a good resource. He looks at studies, explains them and then offers an opinion of his own.
His exercise routine is lift on Saturday's, aerobics on Sunday then walk 5 days a week. Sure sounds like Mark's message to me.
This article reviews a study on the number of reps to provide the best results from resistance training.
There is one thing they don't cover that I want to point out. To get maximum effort through the final rep is you must do this safely. You need a spotter, or power cage or use a machine. The last thing you want to do is hit failure under load and drop that load on you or over extend your motion and damage a joint.