Progressing Without Injury

The most common mistake is rushing the load. Pile on weight before your form is solid and you trade slow gains for fast injuries — then lose weeks healing.

A safer way is the double progression method. Pick a rep range, say 8 to 12, and a weight you can lift for the bottom of that range. Each session, try to add reps at the same weight. Once you hit the top of the range for every set, only then bump the weight up — and drop back to the bottom of the range to start climbing again.

Reps go up first, weight goes up second. You earn the heavier load instead of forcing it.