My Program

[rockNTroll]

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 !

[david_s]

Eat more.

[rockNTroll]

2500 calories it just for start.
but what about the program?

[BlueCollarTr8n]

rockNTroll wrote:
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.

[KRC]

Deadlift.

[rockNTroll]

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.....

[rockNTroll]

KRC wrote:
Deadlift.

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

[david_s]

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.

[rockNTroll]

ok, i will take your advice.