Strength Training & Weightlifting

I see this constantly with clients who feel like their deadlift or barbell row has flatlined: they assume it is a back strength problem, program more rows, more deadlifts, more back accessory work — and nothing moves. Then I watch them lift, and the bar is drifting out of their hands two reps before their … Read more

Why You Stopped Getting Stronger: A Diagnostic Guide for Breaking Plateaus By Marcus Cole | Strength Coach at Workout Answers Published: [Date] | Read time: 12 minutes I ask every client who walks in and says, “Marcus, I’ve plateaued” the same question: “Show me your training log.” About 60% of the time, they don’t have … Read more

How to Get Stronger Without Getting Bigger: 3 Programs That Actually Work How to Get Stronger Without Getting Bigger: 3 Programs That Actually Work By Marcus Cole | Workout Answers You’ve probably heard the advice: “Lift heavy weight for low reps.” It’s correct. But it’s also useless without a program you can actually follow. Here’s … Read more

How Many Sets Per Muscle Group Per Week? Finding YOUR Number, Not the Internet’s By Marcus Cole, Certified Strength & Conditioning Coach The Problem With “10-20 Sets Per Week” Open Google and search “how many sets per muscle group per week,” and you’ll get roughly the same answer from every fitness site: 10-20 sets. It’s … Read more

The 4 Deadlift Mistakes That Cause Lower Back Pain (And the Exact Fixes for Each) By Marcus Cole | Workout Answers I’ve watched hundreds of lifters wince at the bottom of a deadlift, grab their lower back, and say some variation of: “I don’t know what’s wrong. I thought I was supposed to keep my … Read more

If you’ve been doing lat pulldowns for years and wonder why your back looks flat instead of wide and thick, this is why. You’re probably not training your back for the complete 3D look—you’re only half the equation. Most lifters spend 80% of their back training chasing width while completely neglecting thickness, then get confused … Read more

For the last fifteen years, I’ve heard the same thing repeated in gyms, fitness forums, and online training programs: rest 60-90 seconds between sets for hypertrophy. It’s been carved into the fitness gospel like scripture. I believed it too. I built my early training programs around it. I told my clients that longer rest periods … Read more