6 Best Horizontal Pulling Exercises to Build Back/Lats
Back 14 min ReadLast updated September 2026 Rows. Horizontal pulling exercises are rows. It doesn’t matter if you’re using a dumbbell, kettlebell,…
There are countless ways to train and just as many “gurus” giving advice. Tune out the noise. If you want to get stronger and build muscle, one principle matters more than any other: progressive overload.
The short version
- Progressive overload means doing a little more over time.
- You can add weight, reps, sets, slow the tempo, cut rest, or train more often.
- Track “volume load” (weight × sets × reps) to see your progress.
- Beginners progress fast; advanced lifters progress slowly and need smarter plans.
What is progressive overload?
It’s the simple idea of doing more than you did last time. The ancient Greek wrestler Milo of Croton is said to have carried a calf every day; as the calf grew, so did his strength. You don’t need a calf, but you do need your training to get gradually harder.
Five ways to progress
| Variable | How to progress it |
|---|---|
| Resistance | Add weight and keep everything else the same |
| Volume | Add reps or sets |
| Tempo | Slow the rep down (a 4-second rep is harder than a 1-second rep) |
| Rest | Shorten rest between sets |
| Frequency | Train a muscle more often, up to 2–3 times a week, with enough recovery |
We coach most people to focus on the first two: resistance and volume. Together they make up volume load.
How to calculate volume load
Weight × sets × reps. For example: bench press, 100 lb × 5 sets × 5 reps = 2,500 lb.
What progress looks like at each level
Beginner
| Workout | Weight × sets × reps | Volume load |
|---|---|---|
| 1 | 100 lb × 5 × 5 | 2,500 lb |
| 2 | 100 lb × 5 × 6 | 3,000 lb (+20%) |
Jumps like that are realistic when you’re new. That’s why beginners should use a beginner program: they make fast gains, and the program should progress just as fast. Try our free Seriously Strong Beginner Program.
Intermediate
| Workout | Weight × sets × reps | Volume load |
|---|---|---|
| 1 | 200 lb × 5 × 5 | 5,000 lb |
| 2 | 205 lb × 5 × 5 | 5,125 lb (+2.5%) |
Advanced
Advanced lifters progress more slowly and often cycle two or three variables, in a “two steps forward, one step back” pattern:
| Workout | Weight × sets × reps | Volume load |
|---|---|---|
| 1 | 250 lb × 5 × 8 | 10,000 lb |
| 2 | 250 lb × 5 × 10 | 12,500 lb |
| 3 | 250 lb × 5 × 12 | 15,000 lb |
| 4 | 255 lb × 5 × 8 | 10,200 lb |
| 5 | 255 lb × 5 × 10 | 12,750 lb |
| 6 | 255 lb × 5 × 12 | 15,300 lb |
Each cycle starts 2% higher than the last. Slow, but steady.
What about rep ranges?
The classic guidance was 1–6 reps for strength, 7–12 for muscle and 13+ for endurance. Research now shows you can build muscle across a wide range of reps, as long as sets are hard and taken close to failure. Heavier weights are still best for maximal strength. Either way, the common thread is doing gradually more work over time.
Coach’s tip
Log every workout. You can’t progress what you don’t track, and a quick glance at last week tells you exactly what to beat today.
Frequently asked questions
What is progressive overload?
Gradually increasing the demands of your training, usually by adding weight, reps or sets, so your body keeps adapting.
How fast should I progress?
Beginners can often add weight every session. Intermediate lifters progress week to week, and advanced lifters over several weeks.
What if I can’t add weight?
Add a rep, add a set, slow the tempo, or shorten rest. Any of these is progress.
Ready for a program built on progressive overload? Start with the free Beginner Program or the Intermediate Program, or book a free strategy session at our Tallahassee, St. Petersburg or Tampa gym.