Which is better to gain weight with - the 4 day strength and power or the body building program?

The better weight gain program would be the Strength and Power program. The reason is because the strength and power program does not superset exercises and in general, has much lower reps than the bodybuilding program. So, you won't burn as many calories going through the S&P program and therefore have a better chance of gaining weight. That said, I want to say that if you have a choice between 2 aggressive workouts (these workouts definitely fall into this category!) and your goal is to gain weight, it is much more important to look at your food and supplement intake. How much weight you gain is going to be directly proportional to the quality and quantity of the food you are eating. Below is a response to a guy who wanted to gain weight. You may have to adjust your portions around a little if you a bigger or smaller than he is! Response: Let's see, 6'2, 205 pounds. OK, start out with 200-225 grams of high quality protein from sources such as chicken, fish, egg whites, Whey protein, Myoplex, Met-Rx etc. Take this protein in 30-40 gram portions by eating 6-7 times per day. Take the Whey protein within one hour of training. Take a caseinate combo protein like Met-Rx or cottage cheese before you go to bed. Whey is absorbed quickly for recovery and the caseinate protein takes longer to digest but it helps to maintain a positive nitrogen balance while you are sleeping (and not eating) at night. Take in between 400-600 grams of quality, complex carbohydrates on a daily basis. You can increase or decrease this level depending on your energy and recovery levels. Take in roughly one third of this carbohydrate portion within 2 hours after training. Oatmeal, apples, potatoes, and broccoli are some of my favorites. Take in between 80-100 grams of quality fatty acids like Flax seed oil or Udo’s oil. Refer to the recommended reading list for finding out what Udo’s oil is! Now, everything I have just told you is really the basic’s of power eating. This is a diet that will range from 3,100 to 4,100 calories daily. With roughly 50-55 percent of your calories coming from carbohydrates, and 25 percent of your calories coming from both fat and protein each. You should eat from the larger portion recommendations on the harder training days, eat from the lower portion recommendations on the days when you are not training! I am fully aware of the various anabolic diets out their that consume almost zero amounts of carbohydrates most of the time. I think the jury is still out on these diets. Hopefully, the future will tell us more on whether or not these diets can be successful. This response is good, basic information. It mentions quality protein intake, meal frequency of 6-7 times per day, carbohydrate timing, and great fatty acid combinations!