This is how I designed THE weight lifting program for size and strength…
If you want to build muscle and strength and get a better looking and better performing body:
You MUST focus on increasing the amount of weight you are lifting on every exercise you do.
Many people just blow this FACT off and think “Well, that's what every weight lifting program should do anyway.”
Guess what? Most of them don't focus on this… They simply tell you to increase the weight whenever you can. There's no plan to increase the weight. Just increase it whenever you can. That's not good weight lifting program design.
You then have people doing the same weight over and over for years at a time and never increasing the weight. I've seen this happen over and over again. And that's why people look the same year after year.
So please listen up, pay attention, and implement the methods I tell you about today. You'll start seeing more changes in your body in a few weeks than you have in YEARS.
Secrets Within the WLC Weight Lifting System Revealed…
If you haven't yet been introduced to the WLC System — It's a complete muscle building and fat burning system that combines 7 components including weight training.
The WLC System includes several workout programs. Strength and size phases are implemented so you never reach a plateau and continue to make gains from start to finish.
There are actually 9 different styles of weight training programs and multiple workout programs within each style.
Most importantly, though, the weight lifting programs are designed to help you increase the weight each and every workout.
I learned many things over the past 10 years of research and experimentation… One very important FACT that I learned is that you must build more strength to gain more size and build more size to gain more strength.
Make sure you understand that last statement.
As a muscle gets larger, it has more potential for greater strength. As a muscle gets stronger, it has more potential for greater size. Size and strength go hand-in-hand.
So… the WLC System helps you build more strength so you can build muscle size. Then, with your new muscle size you can build more strength. And so on…
The muscle and strength building cycle just keeps going with WLC.
Full Body Workout Programs = More Opportunities
Nothing compares to the results you will get from full body workouts 3 times per week.
Science has proven that the effects from a weight lifting workout are OVER after about 48 hours post workout. Yet, millions of people are waiting 7 full days to work a muscle group.
If the effects from a workout are over after 48 hours, why not work the muscle again? Some of the people will say that a muscle is not fully recovered.
Why does a muscle have to be ‘fully' recovered before working it again? It doesn't!!! Science has even suggested that the muscle building process is enhanced by working the muscle before it is fully recovered.
And trust me… my results and thousands upon thousands of other people have had the best success of their life using full body workouts 3 times per week. I personally went from 155 pounds to 240 pounds body weight (mostly all muscle gain) over the past several years.
With the WLC System full body workouts, you get over 3 opportunities per week to build muscle and strength compared to split routines that usually give you only 1 opportunity.
Weight Lifting Program Design of a Muscle Building Cycle
I'm going to give you what I believe to be are the best muscle building exercises for each major muscle group. I then take these and organize them into a workout program.
This is just an example of one type of our many different workout programs:
- Quadriceps: Squats
- Hamstrings: Romanian Deadlift
- Calves: Standing Calf Raise
- Chest: Bench Press
- Back Width: Pull Ups
- Back Depth: Rows
- Shoulders: Overhead Press
- Biceps: Alternate Curls
- Triceps: Dips
- Forearms: Pinwheel Curls
Any variation of the above exercise is a good exercise. As long as you are increasing the weight on any version of the above exercises, you will build muscle and strength.
Always choose exercises that use heavy weights. For example, don't choose concentration curls for your biceps with 25 pounds versus alternate dumbbell curls that use 50 pounds. There's a very important reason for that and is fully discussed within the WLC System.
You would do the above exercises for each workout during the week. The only thing that changes is the number of reps and the weight you are using.
You will start out in Week 1 with higher reps and very light weight… for example, 15 reps on each exercise for 1 set only. As you continue through the workouts, you will raise the weight each workout and decrease the number of reps so you are always increasing the weight.
You would start a muscle building cycle with 15 reps and very light weights and end a cycle with very heavy weights and low reps (3 to5 reps).
This strategy is employed within the WLC System and is great for building muscle. It works because you are starting with light weights, increasing the weight each workout, and ending with heavy weights. Your body sees the frequent increase in weight and the muscle building trigger is set.
With a muscle building cycle, weight is very light in the beginning, weight increases from workout to workout are large, and the finishing weight is very heavy. Increases in size are mind boggling as long as you are eating well. You control your results with your meal plans.
Weight Lifting Program Design of a Strength Building Cycle
The best strength building exercises are the big compound weightlifitng exercises. Here's a great list of the best strength building exercises:
- Bench Press
- Overhead Press
- Pendlay Rows
- Pull Ups
A strength building cycle is also going to include 3 workouts per week… full body because the exercises above use the entire body. There's going to be less focus on individual muscle groups and more focus on the body working as a single unit to complete a lift.
You will do more sets and fewer exercises in a strength building cycle. I only like to do about 4 exercises each workout for multiple sets… say anywhere from 3 to 5 sets for each exercise. Squats, Bench Press, Rows, Dips one workout and Squats, Overhead Press, Deadlifts, and Pull Ups the next workout.
You will start with heavier weight than the muscle building cycle and increase the weight by smaller amounts since you are starting with heavier weights. The intensity is higher throughout the strength building cycle because you are using heavier weights throughout the earlier weeks.
Reps stay low (5 or less) throughout the strength building cycle.
For example, with Squats on the muscle building cycle you could start out with 95 pounds for 15 reps and finish with 305 pounds for 5 reps with weight increases of 10 pounds each workout.
In a strength building cycle, you might start with 185 pounds for 5 reps and finish with 305 pounds for 5 reps with weight increases of 2.5 to 5 pounds each workout. See the difference? Smaller weight increases, more sets, fewer exercises for strength building cycles.
Everything is explained and sorted out for you within the WLC System. You know exactly what to do each workout.
Alternate Muscle Building and Strength Building Cycles…
Each weight lifting program phase will last as long as you are increasing the weight and making strength gains. Once you have trouble making strength gains, you are required to take a 1 week break from any weight training.
This is done for strategic purposes. You allow your muscles to become unaccustomed to any weight load during your break. As long as you eat well, you will keep your gains in size and strength will come back fast. As your muscles fully recover, they may even grow and probably will while you complete your break from lifting.
You can then start the next cycle with light weights again and still receive gains because your muscles are not accustomed to the weight load.
So, the WLC System teaches you to alternate between muscle building and strength building cycles with a required break between each cycle. This is THE best way to make continuous progress… just one of the reasons the WLC System is THE most powerful weight lifting program in existence.
We also teach you how to find the best style of weight training for you.
Everyone is different, and it's important that you learn everything you need to know about yourself and how your body reacts to certain styles of weight lifting.
No other program on the face of this planet will help you do that.