- Strength - 90% of 500 = 450 4 sets of 2 reps here with 3 minutes of rest in between - ⚛️If you're truly training for strength ... 1. You're taking 3-5 minutes of rest in between sets 2. Your training rep ranges are between 2-5 reps 3. You're at a point where you have 1-2 reps left in the tank per set... Max 3 reps(if its early in the program) - * this is true if you're an experienced lifter (1+ years) of a tailored program and have surpassed your initial noob-IE gainz