When training for [ Select ] you should use heavy load (>85% of 1RM) with moderate to high number of sets and two to five minutes of rest between sets. Training for [ Select ] uses moderate to heavy loading (20-85% of 1RM) for six to ten reps for three to six sets. The training for [ Select ] the velocity of the exercise movement as very important. In contrast training for [ Select ] exercises should use lighter loads of one or two sets of 15-25 reps