How much strength training?

kmoirecavender

Hello everyone! I am new here and loving it so far. Been doing a lot of cardio, diet and some strength training. In the past I have always been able to lose the weight, but my shape didn't change, I want to do something different this time. I am unsure how I go about lifting heavy...for example, with squats, do I add enough weights so that I can barely do 3 set of, say 10? or am I way off on this?

norcalskater

A good rule to go by is use a weight that you can do at least 6 reps with but more than 12 reps for 3-4 sets. Once you can do 12 reps consistently move the weight up.

kmoirecavender

Thank you!

OverDoIt

you may want to try rest pause. rest pause allows you to use heavier weight while achieving 12 reps. for instance you would go for 6 then rest for 10-15 seconds and do 1-3 reps and repeat until you reach 12 reps. This is a very good technique and it also helps with strength gains. Give it a try or don't give it a try I don't care as long as you do something.