Nice to see that somebody been reading before opening a thread to ask questions

About the workout, you can choose either to do a Starting Strength or SL 5x5. Both of them are a good routine but I've done SL 5x5 before and I'm impress with it. With the 3rd revision update (Mehdi add a new workout on both workout day), I think it would be more complete.

About your goal, I would highly suggest that you go for a bulk option first. Clean bulk, not dirty. Why? Because at your current weight, the amount of muscle mass is low and having a 10-12% body fat would only show your abs and that's it. If you bulk first, probably until you reach 75kg or 80kg @ almost 27% body fat, then you start to go for cutting phase. Sure, there would be a lot of fat accumulated on your body but having a non-muscular body on a low bf% ain't good either.

even a 1000+ senior member had been flamed before cause asking noob questions. lol. Yeah, SL 5x5 got an iPhone apps. My lecturer used it and it's neat

When in bulking period, of course you had to eat well above the calorie maintenance. How much and what you ate define the cleanliness. You can go more than 20% of you calorie maintenance for bulking but that would resort to more fat accumulation than by just having a 15-20% more calorie above calorie maintenance. Since you are already in 20% bf range, having a dirty bulk will increase your bf% too high but with low amount of muscle mass.

Further more, having more muscles make it more easier to cut because you already have a high BMR and it will lead to higher calorie maintenance and more calorie deficit can be created.

Whatever is your current goal, counting calorie is a must. How could you know that you already reach your daily protein intake if you aren't counting your calorie?

That statement is totally the opposite. First you ask to stick with SS and don't change the program but then you asked him to do rows replacing power cleans and add front squats + accessory works. Which one would it be? Stick or change?

Don't mean to attack you on my previous reply but what you said was contradict. If that answer was given to me, I would understand it but for a newb, it isn't.

Even I do a modified SL5x5 after 6 months on it because it lack of the accessory works.

It seems that what you have in mind is that carbs are bad. Carbs is not bad at all. You gain fat not because all the carbs that you consumed but the calorie surplus that you have; contributed by the food that you ate. Even when someone is one no carb high protein can be fat because of the excess calorie intake.

So Arnold doesn't know shit what he does, that's why he got that kind of body. I wonder if he knows something about bodybuilding, maybe he can become as big as the HULK?

This post has been edited by alien9: Sep 19 2012, 12:47 AM

The assumptions that unless somebody deadlift 4 plates still considered beginner assumption. The Arnold on juice assumption, that his workout is bro science bullshit assumption. Too many assumptions on your side while you are merely a beginner. Read too much?

maybe fabians94 is Kai Greene? He didn't yet got Mr. O title, that is why so much hatred for Arnold.

Do you think that a 220lbs man who bench 225lbs has reach the target when a 165lbs man can bench the same? Those poundage, albeit it is quite big, doesn't take any consideration on the lifter's weight.

Strength is based on the person. If he can bench 1X his bodyweight, that ain't gonna be impressive compared to 1.5X or 2X. Sure, SS is good with all the Mark Rippetoe fan based but everything is not about strength.

You want to go for strength style, go for it. It's your choice but having made some bs assumptions make you look stupid.

That's true. Doing Dumbbell Row with 110lbs is far much more better gain than using 50lbs but compound movement isn't the answer. Sure, it does helps the overall muscles built but saying that you need to deadlift 4 plates so that it can help you do 110lbs one arm dumbbell row is nonsense. The carry over isn't that great. So, the only way to train to lift heavy weight is to, train that exercise.

For squats, the deadlift sure helps it but for one arm dumbbell row? Owh yeah and bench press too. My deadlift and squats are good but bench press are sucks.

This post has been edited by alien9: Sep 19 2012, 12:54 PM

Well maybe that is too much. Probably show a video he bench 200lbs?

That is your opinion and everyone is entitled for theirs. There is nothing wrong that but belittle others because they have different opinion or understanding than yours is wrong.

So by your statement, people who go for bodybuilding route doesn't have strong source of motivation? You are not there so you didn't know shit and you shouldn't talk shit. Powerlifter aim for strength, bodybuilder aim for muscles. That is their motivation. And saying that bodybuilders doesn't lift more weight/reps than previous workout sessions prove that you are being blinded that powerlifter pawned all.

If you want to have a discussion, don't be one sided bias judgemental assumptions person.

And after saying that Mark Rippetoe is far more better than Arnold cause of his training method have fanboys all around the world, you ain't doing what he says? How about you walk the talk first before condemning other people training routine.

Actually I don't want to comment your video cause my deadlift ain't that huge and I didn't have any video to prove it but seeing how you place your hand between your leg on the first lift says that you ain't nothing but like most Mark Rippetoe fanboys. SS>all.

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Added on September 19, 2012, 10:13 pmOwh yeah. And you said that your deadlift setup based on EliteFTS video? Are you sure??

This post has been edited by alien9: Sep 19 2012, 10:13 PM

I do remember your statement where you said "physique=/=knowledge'.

And there you said that Arnold didn't know shit about training. I guess darklight79 have better physique then Arnold eh?