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Long
Term Goals
Set your Weight Lifting Goals!
Setting Long Term Goals
is a must! Your goals must be obtainable and must be something you can
control. For example, some people want 20 inch biceps but want to weigh
160 pounds. This is not realistic and is not obtainable. Design your
weight lifting schedule for obtainable goals!
I want you to
set goals that you will be able to reach and even exceed
throughout the year. For example, let's say one year from now you want
to be 50 pounds lighter. Or you want to be 30 pounds heavier. These are
attainable goals! You could even say that you want to go from 15% body
fat to 10% body fat.
Analyze your goals, set your long term
goals, and make a plan to achieve them. This is what Weight Lifting
Complete is all about! We set weight lifting goals and we achieve them.
Set Your Long Term Goals for One Year
I want you to take the time to plan your long term goals for
exactly one year from the start of your next weight lifting cycle with
WLC. I want you to set obtainable weight lifting goals and weight loss
or weight gain goals. These are factors that we can control as weight
lifters. We only want cotrollable goals in our weight lifting schedule.
Set Strength Goals on Core Exercises
Your
weight lifting program should always include the core exercises. I call
the core exercises the Squat, Bench Press, Overhead Press, Deadlift,
and Rows. You should choose these core exercises and set long term
strength goals. Set your goals for 1 year from now and design your
weight lifting program to meet or exceed these weight lifting goals.
The
WLC Program is designed to help you set up the amount of weight you
will be lifting thorughout your cycle. Each weight lifting cycle should
include weights higher than the previous cycle. Plan your weight
selection for each workout to meet or exceed your goals!
Set Weight Loss Goals and/or Weight Gain Goals
If
you are trying to build muscle, you should focus on gaining weight
while building strength in the correct rep ranges. For muscle building,
focus on gaining 1 to 2 pounds per week for each muscle building cycle.
If
you are trying to lose fat, you should be losing weight while building
strength in the correct rep ranges. You will still be able to build
strength while in a calorie deficit, especially with the techniques
used in the WLC Diet. Focus on losing around a pound or two per week
during a fat loss cycle.
Definition for Weight Lifting Cycle: I use this term to refer to the 12 week weight lifting cycles used in the WLC Program.
You
should conclude from the above discussion that we only set long term
goals that we have some control over. The WLC Program will help you
meet your strength goals on core exercises while the WLC Diet will help
you meet your weight loss and weight gain goals.
Example Long Term Goals I
wanted to conclude this page with an example of some typical long term
goals that I set for myself. Once I set my goals for one year from now,
I set short term goals to help me meet them! I develop a weight lifting
plan to achieve my goals.
I am currently 220 pounds at the
time of this writing at around 13 percent body fat. This gives me 191
pounds of lean muscle mass and 29 pounds of fat mass, correct? Let's
say I want to weigh the same one year from now, but I really want to
decrease my body fat.
The only way for me to weigh the same
one year from now and decrease my body fat is to do multiple fat loss
cycles and multiple muscle building cycles. I would do a fat loss cycle
and assess my results. I would then either do another fat loss cycle or
a muscle building cycle and so on.
I like to set goals of
weight loss or weight gain to be around 10 pounds per cycle. I will
take more or less depending on body composition results halfway through
my weight lifting cycle. So, let's say I plan on doing 2 muscle
building cycles and 2 fat loss cycles for the upcoming year.
Add
the 2 cycles of each together and I will end up weighing the same after
one year. The muscle building cycles will result in about 8 pounds of
muscle gain each, while the fat loss cycles will result in about 8
pounds of fat loss each.
When you put the numbers together,
I will end up with a lean muscle mass of 203 pounds and a fat mass of
17 pounds. My new body fat percentage will be right around 8 percent
body fat! So, my long term goal is to weigh 220 pounds at 8 percent
body fat.
I will do everything in my power to meet and
exceed that goal in the upcoming year. Please read through the example
above and don't skip over anything. Set your long term goals, plan to
meet them, execute your plan, and get the body of your dreams!
Continue
reading the rest of Weight Lifting Schedule and learn everything you
need to know to meet these goals you set. I have provided all the tools
and information you need here at Weight Lifting Complete. Use them all
to your advantage and most of all, Have Fun!
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started 9/8/08
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