It is really good, but slow. It hits high, but I would use it on npcs and not in pvp.
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In my opinion, defence for higher levels is not that hard, but takes time. Attack and strength are good to raise. I recommend training all of them.
It depends on what your hitpoints are and what your armour is. However I find the spiders in the third level of the stronghold of security good training as they are aggressive and don't hit terrible high.
It is a good way to make money if you are good at it. It is not a particularly good way to gain experience points in combat compared to training on monsters, because you can only fight players who are fairly close to you in combat level (this is even more problematic if you are a strength pure and are fighting a balanced player or one with very high defense).
At 50 attack AND 50 strength, you can use the GRANITE MAUL. A very very very very good weapon with a very very good special attack. Very good for pking and duels. Otherwise, just stick with rune scimitar until you have 50 strength.