The Alpha Male Challenge's resistance training program AKA Alpha Wave Basic Training, is easy to customize to your desired goals. 
If you want to become leaner and lose body fat, the amount of weight you lift may be different compared to the guy who wants to pack on muscular mass.
So, "How much weight should I lift?"
To answer this specifically, you need to look at what you want to accomplish...
To become lean and lose body fat:
first things first: Strength training can really help you lose Body Fat because after a strength training workout your body burns calories at a faster rate for up to 24 hours. So, you are still helping your body lose fat for hours after your workout. To lose body fat, you need to burn more calories than you eat. However, one of the biggest mistakes people make is not eating enough protein. You need to eat fewer calories that come from sugar or carbohydrates, but make sure that you continue to eat enough of protein. In a nut-shell, protein helps you build lean muscle.
One effective way to weight train for fat loss is to do circuit training. In circuit training, you move quickly from one exercise to the next with little or no rest between sets. Because you are not taking a rest between sets, do not try to lift a lot of weight during each set (use a weight that is 40% to 60% of your 1RM for each exercise). So, for example, if your 1RM for leg curls is 100 pounds, then you should use 40 to 60 pounds for each set. Do 2 to 4 sets of 8 to 12 reps for each exercise. Rest no more than 30-60 seconds between sets. This is similar to the Alpha Male Challenge "Muscle Up" phase.
There are some men who actually worry about the idea that lifting weights will make them overly muscular or "bulky". Listen, you will absolutely pack on a good amount of muscle during the Alpha Male Challenge 10-Week Plan, but keep the following in mind:
If natural muscle building was so easy to accomplish, you'd have more men walking around, looking like Arnold than you could possibly imagine, trust me!
Here's the key to building an amazing looking physique: You want to add or at least maintain your muscle tissue, while you deplete body fat stores. This typically creates an optical illusion, where you will appear even more muscular than if you simply "bulked up". When you decrease your body fat % and work at maintaining and even building lean muscle, you'll end up revealing your hard earned muscularity and eventually discover new body contours, deeper muscular cuts & enhanced muscle definition. This will likely have most people thinking that you actually gained weight!
To gain muscle size:
If your goal is to gain muscle size, then nutrition is very important. To build bigger muscles you need to eat more calories than you burn. You want to make sure you gain quality weight (lean muscle tissue) versus body fat. You do this by eating enough quality foods (such as lean red meats, chicken, turkey, fish, eggs and nuts) and by following a proper training program like the Alpha Wave Basic Training program, otherwise you will just gain fat.
To gain muscle size, you need to focus on progressing from one workout to the next. You can accomplish this by changing up some of the training variables, such as, increasing the amount of weight you lift, performing more or less reps & sets, changing up the rest periods between sets - The more rest you take between sets, the more you'll allow your muscles to recover, so that you can lift heavier weights - Lifting heavy weights is one of the greatest ways to add muscle.
Try to train in the 4 to 8 rep range per set, using a weight that is somewhere between 60% to 80% of your 1 rep max for a given exercise. So if your 1RM for bench press is 200 pounds, you should lift between 120 and 160 pounds for each set. Do 3 to 5 sets and rest about 1 to 3 minutes between sets - 1-2 minutes for moderately heavy weight and 2.5 minutes or more for HEAVY weight.
There are many types of training programs. Ask a certified strength and conditioning specialist or a personal trainer to design a program that will work for you.
Alpha Male Challenge provides a total body transformation. It includes a direct plan of action, where everything is laid out for you, step-by-step. When it comes to choosing the right amount of weight to lift during exercises, before you begin the Alpha Male Challenge, take a day or two and go on a discovery to see how much weight you can lift for some of the exercises listed in the appendix. If you need to guess, always choose lighter instead of too heavy. You can always increase the weight during subsequent sets.
Keep Going!
James Villepigue CSCS
