T Nation

Judo Weight Training?

Evening,
What are some good set/rep ranges to use in order to gain strength without to much extra size (I know that its accepted that anyhwere between 1-5 reps at 80%-100% of your 1RM works) I am wondering what combinations of this worked for other people?

I will be doing a split routine with lower body on monday and upper body on wensday with the rest of the week dedicated to conditioning/endurance.
thanks

3x3,3x5,6x3,10x1, ect. Keep the total number of reps under 20 if you don’t what to gain weight(or just watch what you eat), and normally work with maximal weights.

Also if I use different set/rep standard do I keep rest time the same? (i.e rest 60 sec between sets wether i’m doing 10x1 or 3x5)

Sorry for the newbieness of that question if I missed the article were it talks about that some slap me :slight_smile: