Hi. I have been working with fitness blender for a couple of years now with the aim of losing fat and building muscle. I do love strength training and have seen significant improvement in the amount of weight that I use but I also know that there is room for improvement. However is dont find my legs or butt becoming more compact. Then should I not lift any heavier if I dont want to increase muscle size further ? Or decrease ? Or increase ?

Secondly, any comments on the amount of weight that we should aim for. There are sites available on the internet which recommend the amount of weight which a person should be able to lift for his one max rep , according to body weight and training level. I have attached one such screen shot Any truth in that ?

Thank you for you suggestions

Also, what do you call a person who has trained at home for all their life ? Novice or intermediate ?