While SL is a good program for beginners to drill in good form on compound exercises, it may result in muscular imbalances due to lack of isolation work. Jason Blaha's ICF 5x5 routine is a more well rounded full-body style program which addresses the issue with SL.

Just to add about ICF 5x5 . I ran it for 3 months when I started gym from nothing and was on 250cal surplus (lean bulk). What I experience is massive stalling on the Bench Press and OHP which should be due to the tricep isolations. Then the progression also may get unrealistic after 1 month of doing it and it is extremely taxing and lack programming. So you wanna do it... you can do it for 1 month ++ at max 2 months. It's not a good program whereby you will be overtraining quickly, stalling and takes unnecessarily long time (1.5 hours min per session).

It did bosted my squat from 37.5KG to 62.5KG(Bodyweight = 61KG) in 3 months.

I recommend All Pro's Beginner instead:
http://forum.bodybuilding.com/showthread.php?t=155009423

This post has been edited by Armesh: Aug 26 2014, 05:29 PM

Look at Mehdi's lifts. Crappy. Would you take advice from a weak powerlifter who has been lifting more than 10 years? I lift more than him. Lol. And I'm no powerlifter.

Plus his program got bad reviews on powerlifting sites.

And his forum and site is more of a money making site. Join gold membership status for extra content. Lol yea right

Ahh thank you for the advices. Right now, I cant make up my mind. Stuck between AllPro SBR and Phrak's greyskull LP variant. *back to more reading*





This is why I love you guys. Thank you for saving me!

too.

No homo.

I agree with you. It is not for intermediate or advanced lifter. Squatting heavy for three times a weeks is going to literally kill you in the long run. But, the program is good for newbie that has been doing 10 different variations of biceps curl, yet still can't put on couple KGs of bw. The focus on squat really helps in putting on bw, but you won't get big guns out of it la.

Hey all, hopefully im not too late to this thread.
Can anyone that is currently trying to gain weight now, share their daily meal plan? What food you eat per meal, how many meals per day on a normal day etc.

I'm having a hard time trying to find food that are convenient and easily obtainable.. especially main courses.

chicken rice, satay, nasi lemak, char kuey tiow

char siew pau, anything, just eat the food you like to eat as long as they fit your macros and you get a calories surplus

like today morning i ate 12 dimsum, noon normal mixed rice with char siew and egg and sweet and sour pork, after gym 2 scoop of whey, just had some watermelon and cookies as snack and maybe later eat noodles or satay as dinner

learn to actually count calories, if no weight gain, increase the calories intake, if no weight gain again, increase your calories intake again

Thanks for sharing! Yea i just started tracking now. Actually quite hard to hit the necessary calories intake without taking whey/protein powder.
I'm trying to rely solely on food for now.. see if its possible

This post has been edited by xinkof: Apr 7 2015, 09:40 PM

whey is actually low in calories la

but indeed its hard to hit protein intake without whey from our typical daily food

just dont forget about fibres too when your chunking in loads of food

so are u basically saying only beginners can squat 3 days per week? LMAO
increasing bodyweight has nothing to do with ur routine, diet is.


yea without whey i have hard time hitting my daily protein intake, whey is cheap and convenient for me
i am always curious, why u put "female" as ur gender

You are purposely missing out one of my important point, which is squatting "heavy". Stronglift requires you to be at least squatting at your PR, if not breaking your PR, everytime, and this is taxing for non-beginner lifters.

As for putting on weight, I agree on your point where increasing body weight is about calorie intake. What I meant was, for hardgainers, it is more effective to follow a program that concentrates on performing heavy compound lifts (like Stronglife). The article below talks about similar thing:

http://www.bodybuilding.com/fun/hardgainer...y-set-grow.html

This post has been edited by victor_hoh: Apr 9 2015, 06:50 AM

the rule to gain weight/bulk up is easy

eat alot and lift heavy

that's all..just these 2 things.

when comes to eat. dont have to bother about good nutrition, just eat whatever etc junk food

and always go heavy on your workout

Eat a lot and turn yourself to fat, nice.
Don't bother with nutrition, eat carbs and protein but no good fats for testosterone production, nice.

LOL at your face.

i slightly higher 169cm with 49.x kg

lol brah..

if ppl have high metabolism, they can eat whatever shit they want and wont become fat.

been there, done that. i am one of them. i am very skinny/bone figure.

i still remembered when i first get into bodybuilding/fitness , i eat fast food every single day. 1 day 2 sets of fast foods.

and my body fat is still between 9-11%

whats your bodyfat? looking at your avatar, i guess you're a fat guy. lol

LOL brah did you even count calories accurately and eat 2800~3000 cals a day?

I...uhh..

i've never eat clean. i eat fast foods every SINGLE day. i eat mamak every SINGLE day. and all those unhealthy things fried stuffs etc.

i dont count my calories intake because i know my body well.. its very hard for me to add on pounds to my body. so the only way to gain weight fast is eating unhealthy foods.

dont get me wrong, i can gain weight too if i eat clean and eat 8-12 meals a day, but the result will be very slow.


and yet im still able to keep my bf between 9%-11%

I guess if we take into consideration of avatar as our latest body pic, Manlet would have the biggest forearm in the world and you are not even a human being. How's that working for you?

How come you can bulk if you can maintain your bf% at the same level? For sure you are not gaining anything and that is due to you being non-knowledgeable in the requirements to gain muscle mass, hence reflected on your previous suggestion/advice.

Learn something.

p/s: You don't need to eat clean to gain muscle mass. That's a new knowledge for you for the day.

This post has been edited by alien9: May 5 2015, 12:42 PM