For Lower levels, training is probably the best. You could also do some Rs Quest. Quests will sometimes give out experience points as a reward. Though remember, these can take a long time and you could have spent the time. It took you to do the quest in training and gotten more levels.
If you decide to train, there is really no basis for it. However, of course there are "recommended monsters", but this is not to say that they are to abide by at all times. When I was raising my attack to 60, I spent half of the time fighting goblins. (Yes the level 5 goblins up at Goblin Dimoplocy.) These gave quick and easy exp. In the time it would take me to fight 1 high level monster with food, I could kill like 25-30 goblins without food. Eventually I went into the
Stronghold of Security and killed the level 13 goblins, and then moved onto Minotaur which gave me that extra boost to 60 attack. Therefore, as you can see, there really is no basis.
If you were to train, it's a better idea to train on lower level monsters with more exp than higher-level monsters with less exp.
You might even want to bring a friend; it will help keep the boredom down
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