WLC Program Rise is an integral component of the WLC Program. Rise is all about slowly working yourself back into lifting heavier weights. Slowly working yourself back into heavy weights will prevent the accumulation of fatigue on your body and will allow you to progress for a longer period of time.
If you are a true beginner, I want you to use this WLC Rise period to further learn the exercises and perfect your form on the exercises. Never add weight to a barbell or dumbbell without perfecting your form. This will only result in injury in the future. If you need help with an exercise, please let me know by joining the free WLC Space. All you have to do is ask a question, and I'll answer it on the WLC Space.
Why is Rise so Important?
Have you ever began a weight lifting program after a break and immediately started lifting as heavy as possible and going to failure on every set? If you have, you'll know how extremely sore you get and how long it takes you to recover from that single workout. Most people are told to ignore this and to just do your next workout. The soreness will eventually go away after you complete your next workout, but the damage to your body has already been done. You have already fatigued your body and the fatigue will continue to build up.
And you know what happens? You'll have to quit your weight lifting cycle earlier because your body won't be able to take all of the stress you are putting on it! Do you know what happens when you discontinue a weight lifting cycle? You lose progress that you could have made! No one wants to lose progress. That keeps us from meeting our weight lifting goals. Now you know, though, so let's not make that mistake any more.
Don't get behind from the Start! Use WLC Program Rise to work your way up.
I've been through this scenario too many times to not realize what was happening. I would make it through a weight lifting cycle for several weeks, but I would always become overtrained before I could make some real progress. Overtraining is a cumulative fatigue that builds up within your body. After you build up too much fatigue for your body to handle, you will become overtrained. You do not want to get behind right from the start!
Progress Longer. Build more muscle
So, I knew I had to take it easier at the beginning of a weight lifting cycle in order to progress for a longer period of time. Progression for a longer period of time leads to more muscle gain. This why Rise is so important to your progress. Most people have to quit their weight lifting cycles because they've stressed their bodies too much and have become burnt out! Not with the WLC Weight Lifting Program!
How does Rise work?
WLC Program Rise is going to be implemented during the first 3 weeks of every WLC Program Cycle. I want you to start out very light for the first workout. We will be doing 6 reps for the first workout for each exercise. From there, we will increase the weight and reps for each workout. You'll be amazed at the changes in your body after this Rise period! The 12 rep range really feels great, and I know you'll love it. The table below summarizes the WLC Program Rise over a 3 week period.
Week
Workout
Sets
Reps
Weight
1
1
1
6
Much Less Than 12 Rep Max
1
2
1
8
Increase from Previous Workout
1
3
1
10
Increase from Previous Workout
2
1
1
12
Increase from Previous Workout
2
2
1
12
Increase from Previous Workout
2
3
1
12
Increase from Previous Workout
3
1
1
12
Close to 12 Rep Max
3
2
1
12
Equal to 12 Rep Max
3
3
1
12
Increase Above 12 Rep Max
Do you see how we will build up slowly from 6 reps and light weight to 12 reps and heavier weight than you've ever lifted before? You'll slowly gain strength as you go and we prime your body to lift more than ever before in that final workout of Week 12. You'll be building muscle the entire way. If you've done a proper reset and select your weights properly, the first workout will not be as easy as you think. It will be easy, but you should feel some strain on your muscles.
Beginners will slowly increase the weight from workout to workout, but only if their form on the exercise is good. The most important thing for beginners to remember is to never increase weight unless your form is good. Once you get your form down, you can start increasing the weight as much as possible from workout to workout. Bigger increases lead to more muscle gain in my experience, but intelligent planning must be utilized. Remember WLC Space if you need further help!
The end of the Rise period will be tough, but you'll be building quality muscle during this period. Fight through those last few workouts if you must. Get those reps in! The following week will be much easier.
Properly Implement Rise. Build More Muscle. Period.
Be sure you properly implement Rise into your WLC Program. You must get Rise correct. Remember, this is very important so that you can make greater progress later in the cycle. Every aspect of the WLC Program is here for a reason. When you implement every apsect correctly, you get the greatest results! Please let me know if you need any help.
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