Good replies so far, especially John's and Nicholas's. I'll add my bit here to just to give you even more possibilities.
I use Nicholas's method for contact printing proofs. If you do this, you can see from the proof if the neg is over- or underexposed or if you will need a higher or lower contrast paper than the one you contact printed on.
However, when I get down to printing, it's the whites, i.e., the least dense areas of the print, that I base my exposure on (expose for the highlights, adjust contrast for the shadows). Here's what I do:
1) Choose a paper grade you think will work based on your "proper proof."
2) Select an area of the print to make a test strip from that has lots of lighter values. Use a generous strip. I like at least a third of a sheet if not a half-sheet.
3) Expose your test strip: I like to use approximate percentages when making a strip (some think in f-stops, I think in percentages). For example, a 20% test strip might go like this: 10 sec. base exposure then start covering the strip with a card for 2 sec. (= 12 total), 3 sec. (= 15 total), 3 sec. (= 18 total), 4 sec. (= 22 total), 4 sec. (= 26 total), 5 sec. (= 31 total), 6 sec. (= 37 total). Remember what you do so you can determine which exposure which strip got.
4) Develop for a standard average time, giving rather full development. Stop, fix and rinse for at least a minute.
5) Evaluate the light areas of your test strip under moderate illumination. Too bright will cause you to print too dark and vice-versa. People underestimate the importance of the evaluation illumination here. I like a 60-watt incandescent bulb about 4-5 feet from the paper. Choose the one you think renders the light areas best, keeping in mind that they will darken a bit when the paper dries (sometimes it's wiser to choose a slightly shorter time to compensate for the drydown, experience will be your teacher here). Often, I dry the test strip to be sure; I like 30 sec. on high in the microwave. Also, if none of the strips is to your liking, you can interpolate intermediate values. If, however, the proper strip is off one end or the other of your test strip, adjust aperture or time and make another strip.
6) Check the darker areas in the strip you have chosen as best. If they seem alright, make a straight test print at your chosen exposure. If they seem way to dark or too light, then make another test strip on a lower or higher contrast paper. Often, it's better to make a test print anyway just to be sure. If you need to adjust contrast, do make another test strip. Shortcutting here will cost you time and money. Find the right exposure and make another straight test print at the appropriate time and aperture.
7) Now you are done with test strips and can start tweaking the print. Small adjustments in exposure, development, dodging, burning, adjusting contrast with filtration or different developers, etc., etc., etc.
Hope this helps. Have fun.
Doremus Scudder
www.DoremusScudder.com