You get strong by lifting heavy things, repeatedly. At 154 lbs LG could gain 50 lbs and look amazing while being very very very strong. Swimmers and the like can't hold a candle to strength athletes.

That is another thing I want to bring up. I know I'm probably coming as overbearing but this needs to be said. If you are going to weight train please go 100%. Mind you this is a sport, people don't understand that. Every time I train I act the same way I do when I used to play football. I clear my head focus, and make the weight my worst enemy.

People act like lifting weights is a hobby, "Oh I'm going to go lift" I hate the phrase. It's a dumb pet peeve but you have to realize if you truly want to change, you need to take this very seriously. I'm not calling you out by any means but just realize. If I could fly to the UK and yell in your ear I would but schooling and money problems prevent that.

Thats one of the reasons I blew up at AdrianII. He made reference to spending hours in the gym. That is one of the biggest myths out there. If I spend more than 1 hour in the gym I would give myself a heart attack.