- Sure I am a Nobody.

I am a nobody who wants to honestly express my feelings on both training and diet here. The intention obviously is not to judge anyone or their training and diet styles/ to pretend I am the strongest but to have a place for me to share some thoughts, knowledge and experiences. Close minded people will sure find my shit very disturbing but I believe ForceXVelocity could act as a motivation factor to somebody and possibly a guide to future brutal training sessions. If you hate my materials or my manner, you could leave now and go back to some online forums to "discuss" fitness.

Let's cut the crap and have some work done - PLEASE JUST DO

• Your training routine should include these 4 exercises - Squat, Deadlift, Overhead Press and Bench Press. It doesn't really matter how you arrange these lifts into your weekly training plan, and it also doesn't matter if you do squat or deadlift once every 2 weeks, just stuff these into your routine and use these as the main lifts. Bet all of you do bench press at least once a week.
• Lift heavy for the main lifts and use low reps (1-5). Heavy means lift at least 80% 1RM, so if your squat max is 300lbs, you should be at least using 240lb for your working sets and lift no more than 5 reps. If you can lift more than 5 reps, you are using weight that is too damn light.
• Assistance/supportive exercises could be useful but I can guarantee you that almost all your strength and muscle gains come from the main lift. Just remember that the strength part is as important or even more important than the muscles alone. 
• Being positive is the key to success in every aspect of your life. Your subconscious mind always believes in you and it stores everything from life experiences, beliefs, memories to all images you have ever seen. It really wants to help you to achieve your goals but if you always tell yourself that you can't do this, you can't do that, I can pretty assure you that wishes are not coming true. Stay away from negative shit and even negative people. They could be the reason why you are not progressing. 
• Wear more red to become a winner. Red as a symbol of danger can enhance human's motor function resulting more speed and more strength. Result in training - Better Performance(as long as you believe in it). I recently just bought myself a pair of red weightlifting shoes and also a red lever belt. Every thing counts.
• Apparently the color black could increase one's testosterone level. 
• Eat the right food and stop ordering from fast food shop or local 茶餐廳. You are what you eat. Cook your own food most of the time if you can. If you can't, I seriously don't know the solution.

• Sometimes junk like pizza could be good to you but obviously don't overdo it. 
• Have sex often or even masturbation. Stop discussing on online forums whether sex/masturbation would decrease training performance and possible muscles loss. Dafuq? 

"I have a rock solid rule- no matter what is going on in my life, I get off a bare minimum of three times a day, and more if I can. Many, many more times, if I can. I apply the same philosophy to sex that I do to lifting- more is better, and much more is MUCH better. As such, I stay lean as hell, and I fucking SWEAT testosterone.
Higher testosterone levels mean better protein synthesis, more aggression, less bodyfat, and basically make you a bigger badass. Throw on top of that the GPP you get from jerking it, or fucking, and you've got a combo made in the ninth circle of hell, a place I will undoubtedly call home one day, haha.
Grip and rip, fuckers!" (ChaosandPain, Jamie Lewis)

• If you want to have normal strength and look normal, feel free to do normal routines which most people are doing. If you want extraordinary result, prepare your body for brutal, intense, high risk training. Just like the stock market, high risk and high returns.
• Use free weight almost all the time. Sure you can gain from machines but it's hard to result strength and body physique like this. And by the way, if you want big legs, do Squats and not leg extension machine if you want to save your knees.

Don't think he ever used a machine.

• Man up and don't fear the weight or the exercises. It's all in your head. Just remember that you are way stronger than you think. This point is pretty similar to the one about subconsciousness above. 

"Most people only use a very small portion of their actual strength and power when they are performing because their bodies protect themselves from the release of this energy. And because of this, they cannot tap into the potential strength and power that are locked inside their tendons and muscles and nervous systems.
You know why one of those grandmothers can lift up a car to save a baby during a life and death situation? Because at that moment, they have no choice but to release this "brake" that blocks most of her strength.
(But afterwards she rips their muscles off of her tendons and bones because they can't take the pressure)
What an athlete should do is train himself to deliberately unlock this potential power on call. Professionals do this very well and can use up to 90 percent of their strength and power. 
This is how a 150 pound Olympic lifter can put up 400 pounds on the clean - he is activating nearly ALL of his muscles.
By analogy, what artists and writers, or anyone who wishes to unlock subconscious potential is to knock away the rational and the conscious mind so that he can use that 99 percent of raw creative power that is stored inside and let it flow the top. 
This is what people mean when they say to "free your mind". 
This is very difficult to do. And like the athletes who injure themselves this way, people who release their subconscious often go mad." (Training Mixtape - Frank Yang)

This is Serious Training. Mind Over Matter.

• If you are not aiming for Myofibrillar Hypertrophy (the actual muscle growth), you are doing the wrong kind of training and can leave this page right now. Most people out there who do high reps think that the pump and the burn (Sarcoplasmic Hypertrophy) will gain them shit loads of muscles and strength but I can tell you now it is the wrong concept. Sure will expand on this topic later.
• Sprints and Plyometrics should be done at least once a week depending on your goals. You don't want to be huge but slow like a snail. We want performance here: agility, speed, quickness, explosiveness, reaction.
• Always lift as fast as possible even with heavy weight because of the formula - Power = Force X Velocity. You want to move heavy weight with max acceleration and max speed so max power will be generated.
• Ladies, all these apply to you too.
• For those who are "all show no go", this blog isn't for you. Keep on lifting paper millions time and chase for the pump.
• For those who actually want to build some mass with high performances, you are at the right place. Be ready to check back weekly for updates on both training philosophy and diet tips. 

Black or Red? - The Choice is Yours.