[HeadlessNorseman]

General strength training should be 6-10 reps, going to failure on first and 2nd. For example, if you can do 200 for 10 reps, then 8, then fail at 6, thats a good weight for you. Keep working on it till you can get 10-10-9 or 10 3 times. Then you can go up 20 lbs or so. I used this in high school, read it in a book, and i went from 150 or so to 225 in one school year, prob 4-5 of that actually lifting. Try to do it 3 times a week and dont forget to work your other muscles too to keep it balanced. Ive been focusing more on burning calories/losing weight than getting stronger though, so i do something totally different now