What is a correct weight to use?
This is probably one of the questions I get the most. My answer is always the same: “I don’t know”! You are the one who holds the barbells and dumbbells. Let’s say that your goal is to do 6 to 8 repetitions. You have to choose a weight that you obviously can handle for that amount of reps. However, you have to take into consideration that you have to do 4 sets. If you overshoot, you won’t respect the rep scheme for all 4 sets right? Grab a weight you can do 8 reps with. Then, at the 4th set, you should be able to stick in between 6 and 8 reps.
Also, never start with your max weight. Always leave a few reps in the tank. This is, by far, one of the advices I should have stuck with. My nature is to go all out or nothing and it backfired a few years ago when I had problems with my adrenals. You have to leave some space for constant progression. For example, let’s say that you have beaten last week’s score by 2.5 or 5 lbs already and you have a set left, GOOD! Keep the weight and leave some for the following workout. Chances are that with proper rest and recuperation, you’ll be able to lift more than if you were to go all out and couldn’t increase at the next workout.
Your body has to have some room for rest. If you burn out, it takes longer to regenerate, so you might not be fully rested and ready for the next session. As long as you follow constant progression, you will get great results.