All of my buddies that took it lifted very heavy, eat heavy,and slept heavy while on it. My friend Eric trying upping his weight 5-10lbs every week. He did a 4 week cycle. So my best bet would be lift heavy, heavy, heavy. I was told 5 sets of 5 reps or 4 sets of 6 reps while on cycle. And ALWAYS have a spotter since youre going to be going heavy. For safety and incase you need help with that last rep or so. Im gonna be starting H-Drol in a year or so. And this is all stuff i was told. GL with the cycle brotha.