If your focus is on strength, more weight and fewer repetitions makes sense. MAKE sure that you can complete at least 8 reps - if you can't you are using too much weight. If you are doing 3 sets, you may not be able to fit all the major muscle groups into 1 workout. Never work the same muscle group two days in a row because the muscles need at least 24 hours to recover. Within each joint there is an optimum ROM necessary for peak performance.
Inactivity -Causes joints to loose their flexibility because connective tissue shortens.
Gender - Women tend to be more flexible than men. Body Type and Strength Training - Flexibility is specific to each individual because everyone has a different muscle structure, joint structure and genetic composition. There are many different methods of stretching. Most experts recommend using the Static Stretching method. Once you're in the position, you should hold the stretch for 10 to 30 seconds without bouncing.