Mistake #2: Going Heavy Every Day
Vaughn admits that even he’s guilty of this mistake. “It’s so easy to just say, ‘I feel ok. I’m going to keep going heavy,’ all the time.” But at some point this cavalier attitude will bite you, he says.
To ensure that you’re allowing your body adequate time to recover, Vaughn recommends starting with a conservative schedule — no more than three to four days of lifting a week — that follows a “heavy, heavy, light” weekly pattern. Heavy weeks include full lifts and loads that push up against your one-rep maximum weight. Light weeks should prioritize technique and speed work by keeping lifts at 70% of your maximum weight and drilling partial movements. More experienced lifters can also utilize this template to steadily increase strength and movement efficiency.