Every weight lifting program must have a plan of progression.
If you don't have a plan to increase the amount of weight you are lifting…
Then you aren't going to be successful with weight training.
You don't want to waste your time in the gym, right?
You want to get optimal results from all the hard work you put into your weight training, right?
Then you need to make sure you understand the plan of progression concept for your weight lifting program. And you need to understand there is a huge difference between specific plans of increasing the weight.
“Just Increase The Weight Whenever You Can” Doesn't Work
Most weight lifting programs available for free out there on the Internet tell you to “just increase the weight whenever you can.”
Horrible advice. Worthless weight lifting program for most people, especially people past the beginner stage. That advice might work for the first month or two but is worthless after that point.
Many weight lifting programs out there today have you going to failure every set of every workout.
Again, going to failure is not required for amazing progress.
Once you begin lifting heavy weights and are beginning to reach the point where it's tough to increase the weight, it's hard to just follow the advice that tells you to just increase the weight whenever you can.
You would be lifting the same amount of weight over and over and you would never make progress.
And that's where most people get stuck today. Some people go the gym every week and lift the same amount of weight every workout. Many people do this for years and years without making any progress.
Lifting the same amount of weight for years is not okay. You are wasting your time in the gym if your goal is to improve your body. If you want to change your body, you must increase the amount of weight you are lifting.
You must have a plan of progression for your weight lifting program. Every weight lifting program we design for use with the WLC System, includes an intelligently designed plan of progression.
Today, though, we wanted to discuss a simple but effective plan of progression you can use with your weight lifting program.
Here's a Simple but Effective Plan of Progression for Your Weightlifting Program
If you aren't yet using the WLC System based workouts, you can still make good progress with this plan of progression. We highly recommend using the WLC System for optimal results but this can work as well.
Step 1: Take a break from weight training if you've been working out for some time. 7 to 10 days of complete rest is usually a good break. If you've been lifting weights continuously for a long time, then 14 days might be better.
Step 2: Start out with very light weights for 6 reps for the first workout.
Step 3: Increase the reps each workout and use the same weight until you get up to 12 reps.
Step 4: Once you get to 12 reps, start increasing the weight each workout until it becomes very difficult to get 12 reps with that amount of weight.
Step 5: Decrease the number of reps back to 8 reps while keeping the weight the same.
Step 6: Begin increasing the weight from there while keeping the number of reps at 8. Continue increasing the weight until 8 reps is very difficult to achieve.
Step 7: Drop the number of reps to 4 while keeping the weight the same.
Step 8: Continue increasing the weight from there until you are no longer making progress on most exercises.
Step 9: Take a break from weight training and begin another weight lifting program with a different plan of progression.
There's Your Simple But Effective Plan of Progression
The plan of progression discussed above for your weight lifting program used a number of weight lifting techniques that makes it work.
Any plan must cycle the intensity to make it work. When you drop the amount of weight and reps you are using, your body gets a slight break. Your mind gets a break as well. The breaks are much needed as you will see.
If you just go into the gym and fight against heavy weight every time, you'll never make progress. You will be lifting the same amount of weight for years upon years.
You have to know what types of plans for increasing the weight really work.
And that's what we do within the WLC System based workouts. The WLC Workouts manual includes 9 different styles of weight training and over 70 different weight lifting programs with different progression plans.
We cycle intensity, frequency of workouts, weight lifting, reps completed, and volume of workouts to give you amazing progress within our weight training plans.
The WLC System is highly recommended and will provide you with optimal results for your hard work. You won't get that with other weight lifting programs.
No matter what you decide, always have a plan of progression for your weight lifting program or you will be wasting your precious time. Time is important. Use it to make progress… not to stay the same.