The answer to this question depends entirely on your goals. Use the general guidelines below depending on your needs:
- To build strength use 85-100% of your 1RM, 1-5 reps for 4-6 sets.
- To focus on hypertrophy use 70-85% of your 1RM, 8-12 reps for 2-5 sets.
- To develop power use 30-60% of your 1RM, 3-6 reps for 1-3 sets.
- To build muscle endurance use 60-75% of your 1RM, 12-15+ reps for 1-3 sets.
*1RM = 1 rep max, or the greatest amount of weight that can be properly and safely lifted for 1 rep of a given exercise.