powerlifting Getting bigger and stronger happens at a fast rate when we first start training, but as time goes by, it significantly slows down. In my first year or two I could get away with eating crap and little sleep or skipping sessions, and still improve in some capacity almost every month. Until well, I didn’t. . It’s hard to pinpoint what the exact problem is when that happens, so I want to share with you some mistakes I’ve noticed in myself and people I’ve coached that prevent them from making progress in the gym. . 1. No pain no gain mentality: this is probably one of the phrases I hate the most, no offense to whoever invented it, but really you don’t need pain to make gains. In fact it should be more like NO PAIN MORE GAINS. It’s about the long run. . 2. No delineation of seasons: one difference between iron sports and traditional sports is the clear delineation of seasons. In sports like PL, WL and CF there are meets and comps every single weekend so people have different training schedules. The biggest mistake you can make is having a barbell in your hand 365 days per year. Do things outside of your sport in the off season to become a better athlete and start missing being under a heavy bar. . 3. Avoiding exercises you NEED but don’t like: you go all out when you do the movement you’re good at and you half ass or completely neglect what you’re not good at. . 4. Staying sub-max: while there is a time and a place for 70-80% work, the only way to get better at moving heavier weight is... putting more weight on the bar! Push single or doubles from time to time. Don’t be a coward. . 5. You don’t take deloads: remember that as you progress through a training block you accumulate fatigue. The accumulation of fatigue will decrease you your performance. Do that for too long and your performance will suffer even more and your progress might even stall. Don’t be afraid to take it easy, you don’t have to go so hard all the time.