My current upper/lower split that finally added size to my back - full breakdown

Post a reply

Fonts
Smilies
:D :) ;) :( :o :shock: :? 8-) :lol: :x :P :oops: :cry: :evil: :twisted: :roll: :!: :?: :idea: :arrow: :| :mrgreen: :geek: :ugeek:
BBCode is ON
[img] is ON
[url] is ON
Smilies are ON
Topic review
   

Expand view Topic review: My current upper/lower split that finally added size to my back - full breakdown

Re: My current upper/lower split that finally added size to my back - full breakdown

by MuscleMaster » Mon Jun 08, 2026 11:40 am

Anytime. Happy to answer anything else - this board helped me figure it out so passing it on.

Re: My current upper/lower split that finally added size to my back - full breakdown

by Stronghold42 » Mon Jun 08, 2026 11:31 am

Boring and works is the whole secret. Great write-up, appreciate you laying it all out.

Re: My current upper/lower split that finally added size to my back - full breakdown

by MuscleMaster » Mon Jun 08, 2026 11:17 am

Reps first within the range, then weight when I hit the top of the range on all sets, and I add a set or two every few weeks up to a cap. Slow and boring but it works.

Re: My current upper/lower split that finally added size to my back - full breakdown

by MasonTaylor » Mon Jun 08, 2026 10:58 am

How are you progressing it week to week - adding reps, weight, or sets?

Re: My current upper/lower split that finally added size to my back - full breakdown

by MuscleMaster » Mon Jun 08, 2026 10:38 am

That'll do it. Move it to the front, add a second row pattern, control the negatives, and give it a few months. You'll see it.

Re: My current upper/lower split that finally added size to my back - full breakdown

by IvoMuscura » Mon Jun 08, 2026 10:29 am

Saving this. My back is my worst area and I've been doing one lazy row at the end of pull day. Clearly the problem.

Re: My current upper/lower split that finally added size to my back - full breakdown

by SteelTitan9 » Mon Jun 08, 2026 10:15 am

This is the right way to bring up a weak point honestly. Specialise, drop the rest to maintenance, run it 10-14 weeks. People spread volume evenly and wonder why nothing changes.

Re: My current upper/lower split that finally added size to my back - full breakdown

by MuscleMaster » Mon Jun 08, 2026 10:01 am

Roughly 22 hard sets a week for back, everything else on maintenance volume while I bring it up. You can't grow a lagging part on equal priority - something has to take the front seat for a block.

Re: My current upper/lower split that finally added size to my back - full breakdown

by MaxStrength » Mon Jun 08, 2026 9:49 am

How's your weekly set count on back vs everything else? Looks like you're heavily prioritising it, which makes sense for a weak point.

Re: My current upper/lower split that finally added size to my back - full breakdown

by MuscleMaster » Mon Jun 08, 2026 9:29 am

Exactly. Rear delts and mid-traps are the detail that makes a back look 3D. I hit them every session, light and high rep.

Top