"2) Don't perform compound movements like Squats and Deadlifts before you grow to at least 16. These things require lot of execution techniques and if...
So I fail to see the difference between a lying leg curl and a ghetto glute ham raise (Russian leg curl). I guess the differences would be the same as comparing a pullup and a pull down?
First off, that is retarded to not want to go to the place that helps you get big before you get big. You should be eating lots of food. over 3k definitely since you're 5'11". Try a program like...