Hi guys, im a total newb when it comes to weightlifting for significant gains. I was reading sherdogs strongets man competiton and some guys are putting up huge numbers for not being that big at all. I am wondering is there a specific regimen to follow? should i quit doing all isolation workout and start doing more shit like deadlifts?? just curious, i will be playing rugby this summer and am looking for a regimen that gives serious power increases. Not looking for a miracle just the best way to get to my goals.