6 rules for strength training: - Load above 85% of your 1 rep max, 75% if moderately trained - Keep sets at 5 reps or less, intensity is the driver, not volume - Ramp up first: 10 reps at 50%, 8 at 60%, 8 at 70%, 5 at 75% - Then 2 to 3 work sets, 3 sets per exercise is plenty -