Width, thickness, and a back that fixes your posture instead of wrecking it — the minimum-effective-dose approach.
The average male lifter does 13 in one set. At 140 lb the intermediate mark is 14; at 250 lb it's 10. Here's your number, by bodyweight.
By Justin Myers · September 15, 2026
Yes — but it's below Strength Level's 340 lb male average and above Gravitus's 301 lb median. At 200 lb bodyweight, 315 is between novice and intermediate.
By Justin Myers · August 18, 2026
Stop grinding every set, pull 2-3x a week, train the lats isometrically. The 8 fixes ranked by what the research backs — and the three it doesn't.
By Justin Myers · August 15, 2026
Hit pull-ups 2-4x a week instead of once, stop every set 1-2 reps shy of failure, and use bands and negatives to train the full range. Here's the plan.
By Justin Myers · August 5, 2026
Build a bigger back with vertical and horizontal pulling, progressive overload, and 10-20 hard sets a week. Here's how to program it.
By Justin Myers · April 12, 2026