How to get brutally strong

[Annihilation]

More reading for (intermediate-advanced level) programming:

Westside Barbell Book of Methods
Reactive Training Systems Strength Manual
Metroflex Powerbuilding Basics
5/3/1 2nd edition
Supertraining by Siff and Verkhoshansky

[Forza Romana]

I do carb cycling every four days. For me, I need 150 grams protein, 40-60 grams carbs, and 100 grams of healthy fats. Then carb day is 150 grams protein, 300 grams carbs and less then 20 grams fat. Very challenging this day.

I have finally been able to have a really intense session with my trainer, as before he was coming up with my regimen and nutrition guide. This work out was fucking tough, I will not deny this, but the results are amazing even after the one session. I feel if I keep up this rhythm of aggressive training, I will see better results. Genetically I am very adapt to gaining muscle so results will come easier, but this is not say without hard work. My trainer said you have to use that heavy weight and this is what creates strength.

I have done to this point, for 9 bike rides around 49 miles. Body fat is an issue with my body type, though I hide it well.

Training the areas that are weakest in strength and appearance is key. I personally use the goal of the Grecian ideal, and a little of the Steve Reeves look.

[NHA]

I weigh a mere 130 pounds at nearly 6 feet. I eat until I am full, but it is very very difficult to gain weight. I play tennis and swim, but do not do any strength training as I am afraid I will lose more weight. What should I do?

Are you sure you don't have some dietary problems? Celiac maybe?


I'm 6'1" 170lb (and skinny looking) and don't do any strength training. At one point i was fucking around with weights and got up to 190lb but i still looked skinny and had bad muscle definition.

I should probably try a real program sometime. It may turn out that my beer and pork diet was not optimal after all.


Really though, working out just makes me want to start fights with random people on the street haha. Even more so after playing around with a boxing bag.

[Forza Romana]

Ah, that is the problem eating to your full. Even if you do have a high metabolism, you still want to eat small meals throughout the day. In your case Mithrandir, you want to gain weight, more specifically, muscle. Weight training does not necessarily make you lose weight, but more so the cardio. Protein will be your friend here. Drink plenty of water to help push the protein through. Eating complex carbs in the morning will help. Eat simple carbs, after a workout to boost your sugars. This is the only time simple carbs are really effective. I could always ask my trainer any other advice for you as I am not too informed in gaining weight, as in losing it. 

[Mindtraveller]

The gym can be scary to newcomers but don't ever be afraid of the dudes that are stronger than you: they were scrawny at some point just like you.  Gyms exist for the purpose of self-improvement, so their communities have a good attitude and long-time gym rats would be happy to lend you a spot should you need one.

Until you get close to reaching your genetic plateau, there's no need for fancy workout routines.  Just do bench, squats, or deadlifts every day, and supplement those with workouts that hit the same muscle groups. For example, if you bench, supplement with shoulder and arm dumbbell exercises. If you deadlift, supplement with pullups and rows. If you squat, supplement with more leg work. The reason these three workouts should form the core of your lifting is that they hit your central nervous system the hardest and work the largest amount of muscle; your nerves will get steelier quickly and you'll also hit the maximum amount of growth hormone output. Basically, you'll get really strong, really fast.

I'm still a noob when it comes to eating healthy, but for getting stronger, try to match your body weight with grams of protein daily. Try not to use powders for more than 50g.