I'm sure this has been asked a few times, but I couldn't find an answer for me through search... I am 165 or so pounds and am 6'0". Speed and flexibility are my two most valuable assets. I am not quite sure what kind of set/rep load I should be doing to help me get stronger. I know 10-12 gets into pure endurance, and i've read that 1-6 is generally strength and speed. When I used to lift before jiu jitsu, I was doing a lot of 8x3 lifts and that got me a lot larger (up to 180), but that might have been largely due to the caloric increase. So what I am asking is this: What kind of load for my exercises should I do to get me stronger, but not hurt my muscle endurance?