Thor, Captain America, Iron Man, Hulk, Superman, Batman or any other superhero that you like are different from a normal person. It is possible to model yourself after them and increase your strength, power and size to look similar to them and live a better life than most other people. There are so many things that you can learn from your superheroes and apply them in your life which will help you to have, feel and experience a better life.

For size

Muscles are built-in the kitchen and in bed and not in the gym. You go to the gym to break down the muscles. Than you eat and sleep to rebuild those muscles and to make them bigger and stronger than before. If you want to build more muscle and size, you will need to consume more calories than the number of calories you burn every day.

If you are trying to put on weight, it is important for you to multiply your body weight by 16 to 18. There is a number of calories you need to consume to put on more weight. The actual number of calories that you need to consume will depend on your age, metabolism and training. You will need to consume 1 g of protein per pound of lean bodyweight. You will need to consume carbohydrates and fats to get the rest of the calories you need every day.

For strength

If you want to build strength like Thor, you will need to create and follow a routine which will help you to build super strong and functional muscle.

You will need to focus on compound movements. There are different compound movements like squats, deadlifts, pullups, overhead presses, push-ups, chin ups and dips. These are very important and they work on different muscle groups of your body at the same time.

You do not have to use machines. Restrictive weight machines may not help you as much as those free weights.

Efficiency is the key here. You need to have an efficient workout which will provide you with the maximum benefit possible with the minimum of time investment. 45 minutes of gym time should be good enough for you every day.

A superhero workout will focus on two things-size and strength. It will focus on the compound movements and will have a specific set and reps range. For example, a superhero workout is likely to have exercises like squats, overhead press, pullups, deadlifts, benchpress, bent over rows and similar compound exercises. You will need to add weight to each exercise. Your goal should be to add more weight to your lifts, pushes and pull ups and increase it every week.

Track everything

It is important for you to track everything that you do to achieve this size, strength and power like a superhero of your liking. You will need to track your food and the amount of calories you are consuming. It will help you to find out what is working best for you and what is not.

Similarly you will need to track your workouts and find out which are the workouts that are offering you the best value for your time and efforts and giving you the maximum benefit.

Track your body by measuring your neck, chest, biceps, hips, waist, legs and calves. You also can take a picture once you we can compare it to previous pictures that you have of your body. You can use a body fat calliper to find out the body fat percentage every week. It will help you to see if you are mostly adding muscles to your body.

References
1. The Super Hero Workout
2. Body Image
3. Nutrition