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 and plan for obtainable goals. And then work hard to reach them each day. 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.
You learn how to set weight lifting goals and easily achieve them.
Set Your Long Term Goals For One Year
I want you to take the time to plan your 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.
You only want controllable 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 System 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 goals, 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. Definitely not more than 2 pounds per week.
Some Example Long Term Goals…
You should conclude from the above discussion that we only set long term goals that we have some control over. The WLC System 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.
Get Started Now…
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 all of the tools here to your advantage and most of all, have fun. Don't forget to get your copy of the WLC System.