Free Weight Lifting Programs
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First of all, any weight lifting program must focus on building muscle first and foremost. If the program does not focus on building muscle, you need to ask yourself what's the point of the program?


Why lift weights? I'll tell you why! We lift weights to build muscle. That's it! Don't use weight lifting to burn fat. Those types of programs are useless. Lift weights to build muscle and you'll be happy with your new body.


If you focus on building muscle, you will build more muscle which will automatically help you burn more calories throughout the days. Do not use a weight lifting program that only focuses on burning calories and losing weight!


There is really no point to these fat burning programs and the designer of the program has no idea what he/she is doing! They're probably in it only for the money. Any weightlifting program that has you lifting weights to burn fat is ridiculous.


More than likely, those types of programs will be seen on an infomercial on TV. They have so much advertising behind them that you really wonder how they make it. Those programs will have these paid actors/actresses to tell you how great their program is! Truth is, they probably haven't even tried it!


And don't even get me started on all of those ab machines and ab exercise programs! Surely you know not to fall for any of those. Anything that sounds too good to be true probably is!


Weightlifting to build muscle. Diet and cardio to lose fat. It really is that simple. Follow those two rules and you'll be on your way to the body of your dreams!

You need to check the free weight lifting program or the paid program you plan on using by ensuring it meets the 5 guidelines I set forth on the Weight Lifting Programs page.


Remember, there's really no reason at all to pay for any weight lifting program. Especially since you have the free WLC Program right here!

1. Ensure there is a plan for you to progress in weight lifted and reps completed.

2. Ensure compound weight lifting exercises are the base of the program.

3. The program should have weight lifting techniques built in that help you avoid overtraining.
   
   This could consist of weight lifting breaks and extra days off when you need them. Or it could consist of lighter volume days or days with lifting lighter weights. The program needs to have something there to help you prevent overtraining. Overtraining is something that you do need to worry about!
   
   
   

4. Planned breaks should be a requirement of any program.
   
   No one can lift weights continuously throughout the years without putting stress on their bodies. The body needs some recovery time. The stress on your body will continue to build up without proper rest periods. These planned breaks will give your body the time it needs to fully recover from all the weight lifting you've done!
   
   
   

5. All of the major muscle groups should be a focus of the program.
   
   Compound exercises will help to hit all of the major muscle groups. But, what if the program consists of several isolation exercises that do not exercise the major muscle groups? An example would be a push up program.
   
   A push up only program is a horrible weight lifting program. People don't understand that with push ups you can never progress in weight very much at all and you don't fully work your biceps, back, quads, hamstrings, calves, and shoulders. Focus on progression to build muscle, right?
   

You need to really take a look at the program you are using and ask yourself if your program meets the five guidelines listed above. Ensure that the program meets those guidelines before starting one! You'll only get minimal results if any at all, and you'll be wasting valuable muscle building opportunities.

Every weight lifting program should include preferred exercises for you to choose from or at least suggest the types of exercises to perform. The number of sets and the number of reps is also important. Warming up for each weight lifting workout and the speed for each rep should at least be discussed.


You need to have a way to plan out your weight lifting cycles for the year. You need to have a weight lifting schedule. If a program doesn't help you with your planning, the program doesn't care too much about your long term progression from cycle to cycle.


Every program should care about your long term progress because true progress occurs when you are consistent with your weight lifting. Most free weight lifting programs I've encountered care more about long term progress than any of those paid programs. The WLC Program was specifically designed to help you make progress short term and long term.

Why go looking for a free weight lifting program when you have a free one that meets all your needs right here on this website? There's really no need to go anywhere else or spend any money at all on any other weight lifting program or exercise program.


We do it the correct way here at Weight Lifting Complete! You'll have a complete weight lifting program including exercises, stretching, cardio, diet, supplements, and more! All you need to do is read all about everything on this site. Everything is free! You've hit the jackpot with this free weight lifting program.


If you want to read about the WLC Program for weight lifting, go to the WLC Program page. There's no way you won't make progress with WLC. It's a free weight lifting program that will give you better results than any paid program! You will make progress, and you will get that body you've always wanted no matter what you're goals may be! There's no need to pay for anything out there.


If you'd like to get free personal help from me, please go to WLC Space. I'll help you with anything you need.

1. The WLC Program
   
   The WLC Program focuses on building muscle by allowing you to build strength in the muscle building rep ranges. You'll be able to build the amount of muscle you want and build lots of strength too! A weight lifting cycle of WLC lasts 12 weeks.
   
   Techniques are built into the program that allow you to build strength throughout the weeks. A rising up and down period is used to keep overtraining away along with recovery weeks of decreased weight load when needed. WLC also includes weighted stretching to increase recovery and build even more muscle!
   
   
   
2. Hypertrophy Specific Training
   
   Hypertrophy Specific Training otherwise known as HST is a great program for building muscle. I really like the program becuase it gives you a plan of progression much like WLC.
   
   HST does not have any rising up periods or periods of recovery until a strategic deconditioning. You can design these periods of recovery into your HST program if you'd like. I also do not like the negatives only portion of the cycle, but you do not have to perform this part of the cycle.
   
   
   
3. Madcow 5x5 Training Program
   
   Madcow did not develop the 5x5 Training program, but he has a good site set up explaining everything you need to know to get started with a 5x5 program. If you are a beginner, this is a good program to build a strength base.
   
   In my opinion, the 5x5 programs are good for building strength but not so much for building muscle. If you're looking for pure strength with some muscle gains, give the 5x5 program a try.
   
   
   
4. MAX-OT WeightLifting Program
   
   Max OT is a free weight lifting program developed by AST Sports Science. This is a good bodybuilding program for working mucle groups once per week. I personally think you are missing out on muscle gains by only working each muscle group once per week.
   
   You will also have to look past all the supplement sales tactics on their website. They really push their products hard, but they do have some very good products. I do trust in their supplements and have used some of them for long periods of time.
   
   
5. DC Advanced Weight Lifting Program
   
   DC Training is a free weight lifting program designed for advanced bodybuilders. I really trust in the DC Training Program and recommend it for very advanced weight lifters only.
   
   DC Training takes advantage of extreme stretching much like the WLC Program. DC Training really pushes the envelope and makes your work very, very hard for each and every set of the workout.
   
   I do think there could be a better plan for weight lifting breaks and conditioning the lifter at the beginning and end of each weight lifting cycle. I think people that jump into cycles and push themselves too hard after a break are destined for overtraining. This is why DC is for advanced lifters only!
   
   

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