Hey bud. Welcome.
This thread seems like it kinda belongs in the training section, but here is my input.
If you want to train for strength lower your reps and up your weight. Keep your reps between 2 and 6 for strength, 6-12 for size and 12+ for endurance.
Stick mostly to the basic compound exercises like barbell bench presses, squats, deadlifts, chinups, barbell rows, barbell curls, dips....
You can also incorporate strength techniques such as the 5X5. You take a weight you can do for 6-8 reps and you do 5 sets of 5 reps. Your first time you might not get all 5 reps each time, you might get something like 5,5,5,4,3. Keep using that weight until you max it out, 5,5,5,5,5. then move up 5-10lbs and do it again. Once you max the new weight out move up another 5-10lbs etc...
This technique works best with compound exercises, especially bench press.
Goodluck bud. And remember you need to eat to grow and get strong.
