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Bernard Yang Kim never wanted to be a bodybuilder. The 31-year-old currency trader simply wanted to look chiseled—like an underwear model, he jokes—which is why he found it odd to be staring up at a 315-pound barbell. He had never benched so much weight in his life; few men ever do. But his usual trainer was out, and his gym had set him up with a substitute—one who, as it turns out, was not only overzealous but also a terrible spotter. “The bar crashed onto my chest, tearing my pectoral muscle,” says Kim, who ended up in the ER. “It was excruciating.”

BETTER MOVE: Train to technical failure. “You want to do as many reps as you can with perfect form,” says Boyle. “Once you can’t do a perfect rep, the set is over—no negative reps, no spotter assistance, no using momentum to crank out one more.” When you can complete your goal reps for every set—3 sets of 10, for example—you’re ready to move up in weight. “Throw another 5 pounds on the bar or grab the next heaviest pair of dumbbells,” says Boyle. “It might not sound like much, but think about it this way: Even if you only go up 5 pounds every 2 weeks, you’ll still add 130 pounds to your lift after a year.”

A little bit of soreness isn’t a bad thing. It just means you’ve pushed your body harder than usual, causing microtears in muscles that ultimately lead to gains in size and strength. “But there’s a big difference between soreness and pain, and ignoring pain is a ticket to the disabled list,” says Boyle. “I regularly ask my clients, ‘Does the exercise make any of your joints hurt?’ I don’t care if the pain diminishes after they warm up—if they answer yes, that’s the end of the exercise.”

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