Hellow everybody, IM rockNTrol !!!
height: 6’1
weight: 176 lbs
Age 15
A:
squat 3X5
Bench press 5X5
BOR 5X5
biceps curls (lol) 2X10
B:
squat 3X5
OverHead press 5X5
Pull ups 5X max
triceps 2X10
Deadlift 1X5
this is my program for mass… i will begin it with 2500 calories a day.
so, how is it? good? bad?
sorry on my bad english
Shalom ( what means peace in hebrew) from israel !
Eat more.
2500 calories it just for start.
but what about the program?
[quote]rockNTroll wrote:
2500 calories it just for start.
but what about the program?[/quote]
The program looks fine; however…unless you weigh about 130lb your going to have a difficult time gaining muscle on 2500 cal/day.
Deadlift.
im gaining muscle easy but gain fat very easy too so i must dont eat too much carbs… im eating about 1 gram of protein per 1 lb.
i will start the program at sunday and i will try to put more weight every workout to my squat, deadlift and bench…
[quote]KRC wrote:
Deadlift. [/quote]
i forgot to write… Deadlift= the best exercise!
is there any other program that you guys think will be the best for me?
my goals: gain muscle and strength!
squat: 75 kg for 5
deadlift: 85 kg for 5
bench: 60 kg for 5
Look up Mark Rippetoe’s Starting Strength–He had an article here on Tnation recently and it is well suited for the level you are at.
Also, 1.5 to 2 grams of quality protein per lb. of bodyweight. Don’t take it from me, that’s a minimum ratio recommended by Poliquin and the Russians.
ok, i will take your advice.