i am really confused about how much weight should i lift for example i can lift like 22 kg in dumble press as my heaviest weight but i do not know what weight should i start with like should i start 16 then 18 then 22 or should start higher ? if anyone could answer this question i will be very gratefull . thanks in advance 

@beso12123 just lift as heavy as you can for a given rep range my friend. It's going to take a little bit of trial and error to figure out what you should lift, but that's just part of the journey. Don't do wasted sets where you're lifting lighter than you need to.

You first set you should struggle to get all the reps you're aiming for, and then as your progress through the sets, they should get harder and harder, and you might even need to lower the weight as you fatigue. I talked about all of this in the video below, towards the end, so take a look and hopefully that clears things up if this didn't already 😁 

Hi!

Based on your example:
You lift 16, 18 and then 22 kg. Let's suppose you do 10 reps on each.

16kg - 10 reps
18kg - 10 reps
22kg - 10 reps

If you do 16kg dumbbell presses on your first set - you are definitly not maximizing your gainz. Your body will adapt to this weight very soon.

You can do this in many ways. I'll try to explain how to do 2 approaches:

First Approach

Start with HIGHEST WEIGHT YOU CAN DO 10 REPS WITH.
If you can lift 22 kg for 10 reps - start with 22kg (do some chest warm-ups before. Dynamic stretching or very light weight presses. These DO NOT COUNT to your program).
You should aim for 8 - 10 reps range on each set.

Ask yourself a question - what's the highest weight I can lift for 8 - 10 reps?
Can you do 22 kg for 10 reps? If you can, maybe you should try 24 kg? How many reps can you do? If it's 8-10, increase the weight next time.
If you can't lift 24kg for 8-10 reps - lower the weight to 22kg.
Try to increase it every time and on EACH SET.

You should be pushing those muscles to the limits.
Start with maximum weight possible!

Your training should look more like:
24kg - 8-10 reps
22kg - 8-10 reps
20kg - 8-10 reps

If you reach 8-10 reps on the exercise on the set - increase weight next time. Don't be afraid of manipulating the weight. If you try to lift 28kg and do only 4-6 reps - That's perfectly fine. Your body did not see that coming and you provide the stimulus. Your body will try to adapt to those 28kg. Then you can try 26kg. If it's too light - increase. Too heavy? decrease. You can barely do 10 reps? Good. This set wasn't wasted.

Apply this principles to EACH SET. Treat each set like it's the last set. Push yourself to the limits every freaking time.

Second Approach

Instead of doing x set x 8-10 reps you can decrease the amount of reps but increase the weight, just like PPL program does.

First set - Train with weight you can BARELY HANDLE FOR 7 reps
Second set - Try to do the same for 7 reps (try to increase weight. It's ok to fail)
Third set - Weight you can barely handle for 6 reps (increase weight)
Fourth set - Weight you can barely handle for 4 reps (increase weight)
Fifth set - Weight you can barely handle for 3 reps.

If you can do 22kg dumbbell press for 10 reps Your workout would look like this:

1. 24kg for 7 reps
2. 22-26kg for 7 reps (depends on how did you do on first set. Was it too light or too heavy?)
3. 26-28kg for 6 reps
4. 28-30kg for 4 reps
5. 30-32 kg for 3 reps

Just like Scott said - trial and error. Those numbers can be different for you.

Let us know if you have any questions!