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

[SteelTitan9]

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.

[IvoMuscura]

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.

[MuscleMaster]

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.

[MasonTaylor]

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

[MuscleMaster]

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.

[Stronghold42]

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

[MuscleMaster]

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