Reps, sets, rest and Progression

I just realized today I run a fitness brand and have not really posted a blog about it. Silly me. Since I am operating this differently than just a personal training company, I have so much information that I want to share and get lost a lot of times in when to share it with you all. 
When it comes to exercise there are three different groups of reps that are recommended depending on your goals for working out. These are categorized as strength, hypertrophy (growth), or endurance. Strength sets focus on building how much you can lift and are typically under 4 reps per set. Hypertrophy focuses on growing the size of a particular muscle and is recommended for reps of 8-12 per set. Endurance focuses on how many times you can move a given weight and is recommended for reps of 16-24 per set. This does not mean you can grow your muscles with strength training, or you cannot get stronger with endurance sets. These are just the recommendations. 
We got how many reps we need depending on the goal but how many sets are needed for each exercise. So, for strength-based programming, the rule of thumb is at least 4 sets. This gets the total rep count up to 16. For growth-based programming, the rule of thumb is 3-4 sets. This gets the total rep count to 24-32. Then for endurance-based programming, the rule of thumb is 2 sets. This gets the total rep count to 32-48. However, depending on if you are really focusing on one area or not, these may be adjusted to fit.
Reps. Done. Sets. Done. How long do I need to rest for between sets? And no its not when you feel like it. For strength-based exercises, its recommended to wait around 3 minutes between sets. This is due to the energy system being used. For growth-based exercises, its recommended around 90 seconds. Then endurance-based, its recommended to 30 seconds. 
Now you know how many reps, sets and rests you should have depending on your goal, but when do you increase weight? Very good question. This is progression and the recommended rule of thumb for moving up with when it comes to lifting goes by the 2x2 rule. This rule states that if you can manage 2 more reps on your final set for 2 consecutive workouts then you can move up in weight. An example of this would be if you're lifting on a machine chest press for 3 sets of 8. If you can lift the current weight 10 times on the last of the 3 sets for 2 consecutive workouts, then you can move up. I have different methods of progression that I acquired working with my clientele, but I've been told that's a company secret. lol 
Till next time,
Dr. Mark