I ran my own program that I wrote myself. I am now Intermediate lifter able to bench slightly above my body-weight.

I can see that many people recommend SL 5x5, is there any other recommended programme? I am aiming to gain strength, and muscle as well.

Oh, thanks in advance.

well..this thread is a little unexpected. lol

guess i wan share mine le. nothing special lar. before this i was 96kg +- the 100kg mark, i thought to myself well.. my waist size keep increasing and this belly isnt any appealing so i gotta cut (that time no knowledge whatsoever so is slim down)

when mere Jogging wasnt enough. i turn to the net for more info. improve in my diet and a furhter significant lose was seen. up to a point everyone notices. and then its when i woke up and have a long conversation with the mirror. im at 70kg bones shows ribs can be seen, forearm small as fcuk and well i said to myself this isnt the body i want to look like either

then i look more into bodybuilding. few months of brosplits cuz newbie wannabe ma follow nia what others do and say theres gain. but so minimal that i started to not give a F. so i looked into it more, macros, form, protein (not a magical powder that turns u into hulk overnight) well i learn the hard way after 1 tub did not do anything significant, rest is fcuking important, cheat day etc. then finally got fed up with splits and thought i needed a programme. now im a week into stronglifts and not liking the "volume" because im used to splits doing more reps more time as opposed to SL.

before SL also i tried layne norton phat programme le. so is SL 5x5 good? or do i stick to phat?

ya...i think i like the strength and hypertrophy type. besides i think strength is more important because im a big guy @ 186cm. i dont wan pipu see me like wahlao so big guy no power wan meh lol

and also muscles get worked few times a week. iinm i read somewhere that why need to do splits which only 1 muscle group per day per week because muscles is a fascinating thing. and why not twice? thats why phat le.

i got increase a little bit. because only run it for 2 weeks. last week and this i tried SL 5x5. so thats why i asked le

thanks the 2 sifus

any other tips? or got special formula ka to increase size of forearm kena ejek leh big guy but scrawny arm