The general rule is to just use the highest weight that you can throw while having no difficulties doing it. You also want to make sure that you can throw that ball at a speed which wont be much lower than the speed you would regularly throw a lighter ball. For example if you throw a 14lb ball at 12mph, and a 13lb ball at 16mph, it would be better to go with the 13lb. You have to remember when choosing weight, maximum force is what you're aiming for.
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