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

[MuscleMaster]

After years of a stubborn back I rebuilt my whole upper day around it and it's finally growing. Posting the full thing in case it helps someone. This is my upper day, run twice a week with the order rotated:

• Weighted pull-ups - 4 sets, working up to a hard 6-8
• Chest-supported row - 4 sets of 10-12, dead slow on the stretch
• Lat pulldown - 3 sets of 12-15, pure squeeze
• Incline DB press - 3 sets of 8-10
• Face pulls + rear delts - 4 sets of 15-20

The game changer was putting two horizontal rows in and actually controlling the eccentric instead of heaving.

[BjornTitan]

This is a solid layout. The chest-supported row being in there is the key for most people - it takes the lower back and momentum out so the lats and mid-back actually do the work. How long have you run it?

[MuscleMaster]

About 14 weeks now. First real back growth I've had in years.

[Stronghold42]

Curious why weighted pull-ups first rather than rows? I always assumed rows for thickness should lead.

[MuscleMaster]

Personal preference - I'm freshest for the hardest movement and pull-ups demand the most from me. But honestly rotating which one leads each session has worked better than a fixed order. Some days rows go first.

[BeastModeBro]

The controlled eccentric point is underrated. I doubled my back development the day I stopped using my whole body to yank the weight and started actually feeling the stretch. Tempo over load on back work.

[Maverick]

Face pulls and rear delts at 15-20 reps - good to see. Everyone trains the mirror muscles and wonders why their back looks flat. The little stuff at high reps fills it in.

[MuscleMaster]

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

[MaxStrength]

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.

[MuscleMaster]

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.