should i use a crossbow or regular bow to train range

I rather recommend knives for range-training. else shortbow (don't use crossbow for training; unless rune crossbow on drags or so)

Use bronze knives until you can train with an MSB (Magic Shortbow) on low defense monsters, as you only have 19 range (I.E., safespot-able monsters weak to range attacks).

 

 

 

I also recommend you get the required stats and quests to do the 'Animal Magnetism' quest, to unlock Ava's Devices. They give a small range bonus, make you free steel arrows, and collect your ammunition for you at the same time (so long as you aren't shooting over something). Nice little bonus that should really speed up your range training in the long run.

Well to answer your question to the demensions that you asked of, I would suggest you use the bow. I personally have never used a crossbow and the only advantage I hear about one is you can use a shield, which means you will have a lower range attack bonus.