Dynamic or high-speed training is one way to increase muscular strength. This type of training is typically done with lower resistance and a higher rep range, but a study published in The Journal of Sports Medicine and Physical Fitness give you a different approach to consider.

Thirty active men participated in a 12 week high-speed strength training program. Some used 40% of their one rep max (1RM) while other lifted 80% of their 1RM. Compared to measurements taken before the program began, the low-resistance high-rep protocol improved maximal concentric quad strength an average of 23.3%. Subjects using the high-resistance low-rep routine realized an average 41.8% improvement in strength.