He didn't need 400 pounds of iron. He just needed the right tension.

He looped a heavy band under his feet, grabbing the ends with a neutral grip. Part 1: The Foundation (Upper Traps)

People usually think of bands as "finishers" or physical therapy tools. Marcus knew better. He knew that for the , a muscle group that runs from the base of your skull all the way down to your mid-back, constant tension is king.

By the final set, Marcus’s back felt like a topographical map. There was no clanging of plates, just the soft hum of the bands stretching and the steady rhythm of his breath. He walked to the mirror; his traps were pumped, sitting high and wide.