- 2 sections
- 10 charts and visuals
- 10 research sources
- ~9 min read
Strength Gain Protocol
Strength needs different numbers than size.
Train for strength the way you’d train for size and part of the work goes to waste. The guide gives you the strength numbers for sets, reps, rest, how often to train, and diet.
Or get it in the Build Stack with Muscle Gain and Diet Tracking, and save €21.
- Instant download
- Works on any device
- Secure checkout
The answers change when the goal is strength.
How many sets? How heavy? How long to rest? How often? For strength, several answers differ from the ones for muscle.
The guide shows which ones, by how much, and what to do.
After reading it, you’ll be able to
- Know how many weekly sets per lift you need
- Pick the reps, rest and frequency that build strength
- Eat enough for strength without just gaining fat
- Set protein at the level that’s enough, and stop there
What you’ll find inside
- Section 1The weekly set count that gets most of the strength, and when more sets stop showing up on the bar
- Section 1Why lifters already trained in a lift need a different set count than beginners
- Section 1The rep range with the best odds of getting stronger across the studies
- Section 1The one setting that barely matters for muscle but clearly matters for strength
- Section 1How long to rest on heavy lifts, and what short rests cost you
- Section 1Why taking every set to failure isn’t the best idea for strength
- Section 2The protein intake past which strength stops improving
- Section 2What happened to people who took protein without training
- Section 2Why a calorie surplus doesn’t make you stronger directly, and how to tell yours is too big
- Section 2Carbs or fat for strength? What the calorie-matched studies found
TL;DR
The last page of the guide sums it all up on one card.
- Why it matters
- Sets per week
- Intensity
- Rep range
- Rest
- Frequency
- Calories
- Protein
- Carbs and fat
Every answer is filled in inside the guide.
Backed by large reviews of dozens of studies
- Every claim links to its source.
- Charts use the numbers from the studies.
- Where the research is missing, the guide says so.
- Every term is explained the first time it comes up.
Get the Strength Gain Protocol
The strength numbers for training and diet in one 9-minute read.
Add a second guide
Strength Gain + Muscle Gain
€38
€48 bought separately
€10 off any two guides, applied at checkout
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Build Stack
€39
€60 bought separately
Muscle Gain + Strength Gain + Diet Tracking. You save €21.
Get the Build Stack What's in the stack- 2 sections, 10 charts and visuals
- Training and diet targets
- Quick-reference summary card
- Reads on any device
Questions
Anything else? Email ironorgsupport@proton.me
Is this a workout program?
It gives you the targets to build or check any program against: weekly sets, effort, reps, rest, frequency, calories and protein. It isn’t a day-by-day plan.
Do I need to bulk?
Section 2 explains how big a surplus actually helps strength, and how to tell from your lifts and waist when you’ve gone too far.
Should I get this or the Muscle Gain Protocol?
If your goal is lifting more weight, this one. If your goal is size, Muscle Gain. The research gives different answers for each, and the Build Stack has both, plus Diet Tracking, for less.
How is it delivered?
By email, right after checkout. The guide is a single web page file that opens in any browser on your phone, tablet or computer, and every chart opens full size with a tap.
Can I get a refund?
The guide is delivered right away, so at checkout you confirm that your 14-day right to cancel ends once you receive it. If the file won’t open or the guide doesn’t match the contents listed on this page, email ironorgsupport@proton.me and it gets fixed or refunded.
Get stronger with less guesswork.
The strength numbers for training and diet. A 9-minute read.
Start reading — €24