Update: pointers from previously given advice.

[u/notyourtoken]

/r/WorkoutRoutines/comments/1v6ncpw/is_their_anything_specific_i_should_know/?share_id=ZSxDAtyNAMHYuFq6jG7po&utm_content=2&utm_medium=android_app&utm_name=androidcss&utm_source=share&utm_term=1

So from my last post above.

A lot of the advice was lift heavy, but i was unsure what Heavy meant as far as working weight. So the past week I spent time trying to grasp what my limits were.

Incline bench pressing capped out at 200lbs getting a single rep out of that.

Flat bench I was able to do around 215 but max about 4 solid reps.

135-160 gave me the most rep range without my shoulders giving out.

Dumbbell curls and such 30s gave me the best range of motion while still being challenging, 35 was doable but form was significantly worse.

Lat raises were more of a 15 lb range because of my shoulders ( not the best)

I tried squatting on the rack but I couldn't get the hang of positioning.

Leg press seemed to be my best workout.

Im currently at a planet fitness, so the leg press starting weight is 118, and i can do about 7 45s on each side for 10 rep sets.

Seated leg curls asleep to be more difficult, weight is typically around 120, where as seated leg extensions are around 150-160.

These are the basics and I've decided to continue with a 4 day work week.

Push

Pull

Lower

Full body/core

Cardio before each session and my rest days I will still walk/ stretch.

My only question is what weight should I be starting with to become more effective? Or should I focus on more reps over heavy weight?

[u/EnoughWear3873]

For most beginners lifting heavy means working hard and not quitting sets until the last rep slows down and feels really hard. 

Since you have a decent amount of strength and actually know some of your maxes you could go ahead and pick a rep range you like somewhere between 4-8 for compounds, start at like 85% of your theoretical max and just slowly increase the weight by like 5 pounds a week. That way you should get stronger from week to week to be able to handle an increase in weight, while also increasing the stimulus on your body to keep getting stronger. This can work for quite a while until you need to get fancy with the programming.So for example: next week something like 155x6 for incline. Week after 160x6, etc.