I do some freerunning, so need the strength. A few tips I learnt...
You need protein - A good source from lean meats. It's best to cook eggs, add a sprinkle of water and make into a fluffy omelette or something - two eggs whites to one yellow part to adsorb protein best without too much fat content - be easy on the cheeses. Protein shakes can help a lot as there's no fat and multi-proteins for the body to adsorb.
Prewarm up with one standing and one sitting carido (such as jogging then rowing).
Exercise one or two muscle groups at a time (just focus on those, not the entire body). Then the next day, you rest those while either taking a break or working out another group. It's during the resting period that muscles actually develop.
Mix up exercise patterns every now and then. Never stick to a pattern more than a week, as the body learns and adapts to it. The body will only create enough muscles to perform the exercises then stops developing, but mixing it up, your body has to keep guessing and developing more.
Ensure your doing the exercises correctly for the right muscle groups and not throwing other muscles into help out (such as your back). Perform them slow and smoothly at the same speed in both directions and make sure your breathing through it correctly.
I highly suggest P90X if you want something that actually works quite well, but aren't afraid to work for it.
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This post has been edited by Azzaboi: Jul 23 2012, 06:46 PM
I like the wilderness and the spot where I am in right now is still wild 
