Here are some basic rep schemes you can use based on your training goals…
Hypertrophy
10×3 at 85-90 % of 1rm
5×5 at 75-85 % of 1rm
10×10 at 60 % of 1rm
Maximal Strength
Work up to your 1 rep max, and then do 3-4×3 of 90-95% of that 1rm
Pick a percentage to rep out at and try to set a rep record
Work up to a 3 or 5 rep max, and then take 80% and try to get it for 10 reps
Dynamic Effort
Deadlifts 8×1 at 50-70%
Bench Press 8×3 at 50-70%
Squats 8×2 at 50-70%
"I first met Anthony while he was doing his internship at Physical Therapy for my back injury. He took me under his wing and worked hard for two months to strengthen my back. Anthony helped me realize that I would be prone to more injuries if I didn't concentrate on strengthening my core. Thus after Therapy I joined The Campo Team.
My initial goal was to lose weight and gain strength, 5 months..."