1/2
Want steady strength without the soreness or setbacks? Follow the 5% Smart Progress rules:

• Add reps before weight — hit an extra clean rep for 2 workouts.
• Lock the tempo — 3s down, 1s up until it feels bulletproof.
• Small weight jumps — +2–5% (or the smallest plate you can) and test a controlled set.
• If a movement hurts, undo the last change and repeat the control step.