The unfortunate fact of the matter is even advanced level lifters still have the potential for problems if they are not careful. Let's look at some of the major mistakes you'll want to double-check you are not making...
1. Neglecting Proper Form. The first error you wish to ensure you aren't making is neglecting good form. It can be easy to start thinking you are always using correct form, gradually increasing the weight size as you go about your program.
But, it's an excellent idea every 6 to 8 weeks to take one week, lighten the weight and work on your form. Working on your form alone will help to prevent poor habits from starting, not to mention also ensure you are giving your body an added week of recovery time to avoid overtraining.
2. Not Periodizing Your Program Plan. Another error to ensure you aren't making is failing to periodize your program. Remember you can't train full speed ahead year-round. It's important to include lighter weeks in your overall workout program.
Look at changing gears every 3 to 4 months of your exercise program. Push hard with heavy weights for three months and then after that, move to lighter weights and higher rep lifting for the next few. Changing gears will keep your body responding to the differing stresses being placed on your body while also ensuring you are not taxing your joints for an extended period.
Periodization is an excellent way to side-step injuries.
3. Program Hopping. Finally, be sure to avoid program hopping. Experienced exercises often start thinking they should be seeing results within a week or so of starting a different program. That isn't always the case.
Give yourself two or three weeks - sometimes more to start seeing results. Jumping from program to program will only lead to sluggish results over time as you won't ever give any program a chance to work in full. If you aren't seeing results in three weeks, then try something else.
So there you have some of the biggest mistakes to side-step as you progress with your workout program. Staying informed will help you make smart fitness decisions for your body.
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