Is my back/biceps workout bad?

[vikxdz]

- Back
Seated Row 4x12-10-10-8 reps
Lat Pull-down 4x10-10-10-8
Narrow grip Lat Pull-down 4x10-10-10-8
Single Arm Reverse Grip Row 4x10-10-10-10
Seated High Row 4x10-10-10-8
- Rear Deltoids
Reverse Pec Deck 4x10-10-10-8
- Biceps
Dumbbell Curls 4x10-10-10-8
Hammer Curls 4x10-10-10-8
21s 4x21-21-21-21

Too much/little volume? Bad exercises? I'd say my form is pretty good and that I don't ego lift. I vividily remember rethinking life choices in the middle of every workout, so I'm not half-assing.

[EliKoehn]

Looks pretty good. What weights are you using?

[coachcalande]

That’s certainly high volume and a lot of variety. Are you happy with your progress? How often do you do all this?

[vikxdz]

Looks pretty good. What weights are you using?

For the back exercises exercises I do first set:36kg/80lbs last set:46kg/100lbs. For the single arm exercises I usually do a plate 20kg/45lbs, sometimes with an extra 5kg/10lbs (each side )
Curls I start with 5kg/11 lbs and finish with 7.5kg/17 lbs. And 10kg/22lbs for the 21s.

[vikxdz]

That’s certainly high volume and a lot of variety. Are you happy with your progress? How often do you do all this?

My lats have definately grown, but I'm not sure about the other parts. May just be body dysmorphya
I do it only once a week, but I mix in some back exercises in my other workouts and do pull ups and etc in my free time.

[BeginnerGainz]

Looks very lat heavy, and pretty redundant honestly

[EliKoehn]

For the back exercises exercises I do first set:36kg/80lbs last set:46kg/100lbs. For the single arm exercises I usually do a plate 20kg/45lbs, sometimes with an extra 5kg/10lbs (each side )
Curls I start with 5kg/11 lbs and finish with 7.5kg/17 lbs. And 10kg/22lbs for the 21s.

Well, you could probably get better results doing fewer exercises and increasing the weight.

[coachcalande]

My lats have definately grown, but I'm not sure about the other parts. May just be body dysmorphya
I do it only once a week, but I mix in some back exercises in my other workouts and do pull ups and etc in my free time.

I see, total volume and frequency will impact growth.
My advice is the same advice I heard from the great Al Beckles, design a routine you can do for DECADES.

[BeginnerGainz]

I see, total volume and frequency will impact growth.
My advice is the same advice I heard from the great Al Beckles, design a routine you can do for DECADES.

Frequency being the most important thing. That goes for whatever muscle group youre training.

[paulinkansas]

Seems like a lot of volume with quality exercises. My volume is about 1/4 of yours. But I'm 54.

[BeginnerGainz]

Seems like a lot of volume with quality exercises. My volume is about 1/4 of yours. But I'm 54.

He does have a good selection of exercises.

If I were to give him any advice, it would be hit back twice a week. Pick a upper back movements (some kind of row), a lat movement (some kidney of pulldown/pullover) and a rear delt movement (reverse pec deck/ face pull variation) then just hit them hard.

For the elbow flexors, any curl variation with a supinated hand for the biceps. Then something for forearms (hammer curl, reverse curl)

[coachcalande]

My lats have definately grown, but I'm not sure about the other parts. May just be body dysmorphya
I do it only once a week, but I mix in some back exercises in my other workouts and do pull ups and etc in my free time.

You look very lean in profile pic, Bruce Lee build.

You might gain more size and strength with a combination of less training volume and more food.

Ultimately you have to do it YOUR way.

[TheShadowMan]

Too many machines, not enough free weights.

[BeginnerGainz]

Too many machines, not enough free weights.

And?

https://chestmagazine.com/2021/07/05...ilding-muscle/

[vikxdz]

You look very lean in profile pic, Bruce Lee build.

You might gain more size and strength with a combination of less training volume and more food.

Ultimately you have to do it YOUR way.

Yeah, that's my whole problem. Heaviest i've ever been I was 65kg/145lbs and for once I actually looked like I train with a t-shirt on. Dropped down to 137lbs and got stronger than ever but now I absolutely cannot gain any more weight. I ate 3800 calories a day during bulk, sometimes over 4000 and currently I'm struggling to even eat 2500 calories. I guess I'm just built to be small and athletic, Bugatti Veyron of metabolisms.
(3.3lbs of pasta for dinner, 1.8lbs of meat for lunch, 5 scrambled eggs for breakfast and lots of other snacks to hit 3800)

[coachcalande]

Yeah, that's my whole problem. Heaviest i've ever been I was 65kg/145lbs and for once I actually looked like I train with a t-shirt on. Dropped down to 137lbs and got stronger than ever but now I absolutely cannot gain any more weight. I ate 3800 calories a day during bulk, sometimes over 4000 and currently I'm struggling to even eat 2500 calories. I guess I'm just built to be small and athletic, Bugatti Veyron of metabolisms.
(3.3lbs of pasta for dinner, 1.8lbs of meat for lunch, 5 scrambled eggs for breakfast and lots of other snacks to hit 3800)

I’ll say this gently.

That’s all BS.

I was built like you once too. Very lean and “eating a lot” and “couldn’t gain.”

Solution:

1- eat every three hours and if you “can’t eat” have a mass gainer shake and a banana. Think two breakfasts, two lunches, two dinners.
2- train half your body every other day, you now have just as many days to preserve calories, rest, eat, grow as you do training days where you bust your hump to make gains.
3- limit yourself to 12 sets for larger body parts, 5-8 reps. Limit yourself to 9 sets for smaller body parts 6-10 reps. Train heavy, adding weight any time you can do more than the listed upper guide number. Focus on STRENGTH in those rep ranges.
4- sleep 8 hours a night, you may need a nap too.


Bulking tips
1- cheese, nuts and peanut butter are calorically dense foods. Add them to other quality proteins. Use milk at meals and with shakes.
2- whole eggs, red meat, chicken, fish have to be eaten (as much as you can get your hands on)
3- pasta, potatoes, rice, oatmeal, bread…you need a lot of carbs to build muscle when you’re active and have a warp speed metabolism.
4- think 800-1100 calories in a sitting…
5- rest= don’t expect to pile on mass on your way to a 400 pound bench if you are playing basketball 2-3 hours at a time.

[vikxdz]

I’ll say this gently.

That’s all BS.

I was built like you once too. Very lean and “eating a lot” and “couldn’t gain.”

Solution:

1- eat every three hours and if you “can’t eat” have a mass gainer shake and a banana. Think two breakfasts, two lunches, two dinners.
2- train half your body every other day, you now have just as many days to preserve calories, rest, eat, grow as you do training days where you bust your hump to make gains.
3- limit yourself to 12 sets for larger body parts, 5-8 reps. Limit yourself to 9 sets for smaller body parts 6-10 reps. Train heavy, adding weight any time you can do more than the listed upper guide number. Focus on STRENGTH in those rep ranges.
4- sleep 8 hours a night, you may need a nap too.


Bulking tips
1- cheese, nuts and peanut butter are calorically dense foods. Add them to other quality proteins. Use milk at meals and with shakes.
2- whole eggs, red meat, chicken, fish have to be eaten (as much as you can get your hands on)
3- pasta, potatoes, rice, oatmeal, bread…you need a lot of carbs to build muscle when you’re active and have a warp speed metabolism.
4- think 800-1100 calories in a sitting…
5- rest= don’t expect to pile on mass on your way to a 400 pound bench if you are playing basketball 2-3 hours at a time.

Thanks for the advice! I'm planning to get to 155lbs and maintain it. Will be shooting for big 1RMs this week just to keep in mind.

[paulinkansas]

. Dropped down to 137lbs

I weighed a little less than that when I graduated high school. When I was in grad school I weighed about 165 and could bench 225 for maybe 6 or 7 reps. Probably had 5000 cals a day my last semester.

[BenMcLeodNZ]

Are these drop sets or are they all the same weight, making the first sets pretty much fluff?