How to correctly choose the weights used in your exercises?
I work out with weights in order to lineage with Specforce Alpha Review. How much weight should I use on each exercise to have better results?
When you warm up any resistance exercise, resistance (eg weight of dumbbells or barbell) should be such that you can do easily at least 15 reps.
In the next set of exercise resistance should be increased so as to allow you perform 2-3 sets of 6-12 repetitions, no fewer nor more, always with perfect technique and without "cheating."
When the resistance you use you can do more than 12 reps, then either need to increase, for example, adding more weights, or doing reps at a slower pace or change this exercise more difficult.