Free
Weight Lifting Programs
Looking for Free Weightlifting
Programs?
Look no further!
Free
weight lifting programs outperform the paid weight lifting
programs! You have to know what you're looking for in order to find a
good program that's free. Many times you can be fooled into trying some
free weight lifting routines or other garbage that only wastes your
time.
I'm here to help
you recognize the best free weight lifting programs that don't take dollars
out of your pockets! I'll show you what to look for and which program
to choose.
Focus on Building Muscle
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!
Ensure the Program Meets Five
Guidelines
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!
- Ensure
there is a plan for you to progress in weight lifted and reps
completed.
The
key to
building muscle is getting stronger in the muscle building rep ranges.
You need more than just a simple statement that you should try to lift
more weight. The program should be designed with weight lifting
techniques that help you to lift more over time.
- Ensure compound
weight lifting exercises are the base of the program.
You need to be
doing
squats, deadlifts, bench press, pull ups, and similar exercises.
Compound exercises build muscle. Base your program on the muscle
building exercises. Stop wasting your time with isolation exercises.
You'll trigger the muscle building stimulus in more muscle throughout
your entire body.
- 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!
- 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!
- 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.
What
else should you look for?
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.
Choose the Free
Weight
Lifting
Complete
Program
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.
List of Free Weight Lifting Programs
- 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!
- 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.
- 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.
- 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.
- 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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