Upper Back Volume Question

Training Q&A [Moderated]
1

Dear Doctors,

I have a question when it comes to what would be enough or a decent amount of direct back volume when it comes to getting my back big enough where if someone puts a post it note on it, I might struggle to get it off.

I’m currently doing 7 minutes of EMOM Barbell Rows (8-20 reps, RPE 7-9) 2x per week, and that is all (also doing SBD & OHP)

There is nuance that I have no idea about, and I might respond differently, but what do you think? Would this be enough to get to that post it note level? Progression might look like adding another minute or two, or getting more reps with the same weight @ similar RPE.

Thanks,

Andrew

2

This seems like a reasonable starting point, but is also impossible to predict.

If you are currently experiencing progress, then it is enough. If not, try a higher dose.

3

Thanks Austin!