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Starting a workout program without a warm up or progressing too quickly to heavier weights are examples of "too much too soon" approaches that can lead to injuries. For a thorough warm up, be sure to address the muscles you'll be using during your workout; for example, if you're about to do chest presses, warm up with the bar alone, Harper suggests: "Performing 100 reps with just the bar gets your muscles deeply warmed up." To increase your weights as you progress, keep in mind the 2 for 2 rule: Do not increase the weight until you can perform two or more reps over your goal number of reps for two consecutive workouts. If your goal is 12 reps, for example, and you easily get 15 reps in two workouts, bump up the weight by a few pounds, more for larger muscles..
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