Advanced WLC

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Advanced WLC
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Advanced WLC is for the advanced weight lifters out there who really know how to build muscle. These weight lifters will know what they are doing. They will know the best exercises that work for each body part. These exercises may be different between different lifters. But the advanced lifter will know the best for themself. The advanced lifter will have lots of experience with many different exercises.

Before you go on reading here, you should know all the facts about the WLC Program. You need to read everything about it before you'll be able to understand this page on Advanced WLC. Read about Beginner WLC and Intermediate WLC too! Before starting any weight lifting program, you should understand everything about the program, how it works, and why it works. I explain everything about the WLC Program on this website so you'll trust in it and know how it works.

Add one more
exercise of your choice.

All I am going to do with advanced WLC is work a little harder on any weakness the advanced lifter may have. Everything else stays the same. The program overview stays the same. The only thing I am going to add for advanced weight lifters is another exercise of their choice. I also have included advanced techniques for the advanced lifter to add at his/her discretion. I put more trust in the advanced lifter to make the correct decisions.

Do this exercise to start your
workout and to finish your workout.

I want the advanced lifter to choose a body part that they know they have a weakness in. I've never seen anyone that didn't have a weakness somewhere. I then want the advanced lifter to choose an extra exercise besides the regular exercise they will be doing. I want you to do the exercise at the very beginning of your workout and I want you to do again at the very end of your workout.

You need to follow the WLC outline, so when you are doing 12 reps I want you to do 12 reps on the exercise at the beginning and 12 reps on the exercise at the end. If you are scheduled to do 2 sets of say 10 reps, I want you to do 2 sets of 10 at the beginning and 2 sets of 10 at the end. All we are doing here is adding another exercise. If you are concerned about the addition of an exercise as too much work, simply cut out another exercise but only if it makes sense!

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You can also use other advanced techniques such as splitting the workout into two days. Choose half the exercises for your first and the other half for your second workout. Choose the exercises strategically for the Advanced WLC Program. Only use this technique if you have less than ideal recovery. Remember, the intensity cannot be high continuously for a full body workout program done three times per week.

Why add an extra exercise?

I want you to add this extra exercise that you know works very well for you. And you will know this because you are an advanced weight lifter. This exercise will add more volume to your weak body part and will build you targeted muscle in that area. As you should know, I only want you to do this for one weak area. No more. I don't want you increasing volume in your routine too much. This one exercise will be more than enough along with your regular exercise for the body part.

You may need to change your exercise order around a little so you are not fatigued by doing two same body part exercises back to back. You may even want to cut out one of your back exercises and choose an overall back exercise to make up for the increased volume. This is your choice. I like to keep my back exercises, and adding 1 more exercise will not hurt you if you know what you're doing. The options are endless. Figure something out that works for you! If you need help, join me at WLC Space. I will personally answer any questions you might have.

Example Advanced WLC Plan for Weak Quads

1. Barbell Hack Squat
2. Incline Barbell Bench Press
3. Barbell Squats
4. T Bar Rows
5. Barbell Lunges
6. Seated Overhead Press
7. Leg Press Calf Raise
8. Rack Chin Ups
9. Parallel Dips with no lean
10. Alternate Dumbell Curls
11. Pinwheel Curls
12. Barbell Hack Squat

Example Advanced WLC Plan for Weak Biceps

1. Dumbell Preacher Curls
2. Barbell Squats
3. Incline Barbell Bench Press
4. T Bar Rows
5. Dumbell Stiff Legged Deadlift
6. Alternate Dumbell Curls
7. Seated Overhead Press
8. Leg Press Calf Raise
9. Close Grip Pull Ups palms facing towards
10. Parallel Dips with no lean
11. Pinwheel Curls
12. Dumbell Preacher Curls

The above two are only examples. You choose your exercise for the weakness you want to work on. After a cycle of advanced WLC, you can then re-assess your weakness and continue another cycle if needed. I like to spend at least 2 consecutive cycles on weaknesses, but it will depend on the level of the weakness you are addressing. Re-assess after every WLC program cycle. Make sure you go through the Weight Lifting Schedule section of the website so you understand how to address a weakness in the overall scheme of things.

You should not be worried about an extra exercise being too much volume if you have been doing the WLC program. This doesn't add much at all and will help bring your weakness up that little extra amount you need. You should know what your body can handle by now.

Other Advanced WLC Techniques

Sometimes I like for my advanced WLC lifters to implement some techniques that take muscle development to a new level! I've got a few of these techniques for you today.

The first technique I want to talk about is splitting your daily workout up into two daily workouts. You don't have to do this for every workout of the week.

You can choose the days you want or do this once every two weeks. It will lead to more muscle by giving your body more opportunities to build muscle. I only want advanced lifters doing these techniques because they should know what they're doing. All you have to do is split your workout in half. Do one half in the morning and the other half later that day. Double your post workout nutrition. Double your muscle building opportunities! Sometimes I like to split my workout up into the easier exercises in the morning and the tougher ones later in the afternoon.

The other technique I want to talk about is a recovery technique that may help you progress for even longer. I've implemented this many times and it works wonders. If you need some extra recovery, I want you to make the middle workout of the week a lower volume workout. Sort of like an abbreviated workout mixed in to the middle of your week. Only do 6 or so exercises and cut your volume in half. Do only the big compound exercises to ensure you hit every major muscle group.

Do the big exercises and forget about the others in this low volume day. For the exercises that you don't do, this will make your weight increment larger for the last workout of the week. After a low volume day, these larger weight increments seem to work very well for muscle building. Give this a try if you're having recovery difficulties. This includes if you had a bad night of sleep, a bad diet day where you didn't get your calories in for some reason, or any other problems related to your recovery. This works!

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