- 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.
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Thread: Is my back/biceps workout bad?
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09-24-2021, 12:27 PM #1
Is my back/biceps workout bad?
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09-24-2021, 12:37 PM #2
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09-24-2021, 12:50 PM #3
That’s certainly high volume and a lot of variety. Are you happy with your progress? How often do you do all this?
"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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09-24-2021, 01:39 PM #4
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09-24-2021, 01:42 PM #5
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09-24-2021, 01:45 PM #6
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09-24-2021, 02:00 PM #7
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09-24-2021, 02:08 PM #8"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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09-24-2021, 02:15 PM #9
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09-24-2021, 02:43 PM #10
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09-24-2021, 03:31 PM #11
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)Age: 30
"If I have seen further than others, it is by standing upon the shoulders of giants"
-Sir Isaac Newton
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09-24-2021, 03:37 PM #12"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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09-24-2021, 08:27 PM #13
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09-24-2021, 09:18 PM #14Age: 30
"If I have seen further than others, it is by standing upon the shoulders of giants"
-Sir Isaac Newton
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09-25-2021, 03:36 AM #15
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)
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09-25-2021, 03:49 AM #16
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.Last edited by coachcalande; 09-25-2021 at 04:15 AM.
"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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09-25-2021, 05:52 AM #17
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09-25-2021, 06:30 AM #18
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09-25-2021, 05:46 PM #19
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