T Nation

My Program


Hellow everybody, IM rockNTrol !!!!
height: 6'1
weight: 176 lbs
Age 15

squat 3X5
Bench press 5X5
biceps curls (lol) 2X10

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?


The program looks fine; however...unless you weigh about 130lb your going to have a difficult time gaining muscle on 2500 cal/day.




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.....


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.