People are making training more complicated than it is.
The most important thing to get stronger is to lift more weight. Try to lift at least 1kg/2lb more than last time. Your strength will go up.
For this to work, you need to use big, compound exercises like Squats, Bench and Deadlifts.
Of course, you can’t add weight forever. But you can add weight longer than you think.
Strength Training Programs
- StrongLifts 5×5 – for beginners who have never lifted weights, or Squat less <140kg/300lb.
- Madcow 5×5 – for intermediate lifters who can Squat at least 140kg/300lb right now
- Smolov – specialized routine to quickly add up to 100lb to your Squat in 13 weeks
One of the major side-effects of gaining physical strength is building muscle mass.
Your muscles contract to lift the weights. The bigger the weight you lift, the harder your muscles work. Your muscle grow bigger to move those bigger weights.
That’s why strength is size.
Since strength training builds muscle, it also prevents muscle loss when dieting for fat loss.
Losing fat is after all useless if you don’t build muscle. The point is build an attractive body, not end-up skinny or skinny-fat.
If you’re skinny, you will need to eat more calories in order to gain weight.
Lifting heavy weights will build muscle. But you need a caloric surplus in order to increase your body-weight.