The WLC Program
A Proven Weight Lifting Program

The WLC stands for Weight Lifting Complete, and the program is the weight lifting program presented right here throughout this website.

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This is the home of WLC! You can find everything you need to know about the weight training program right here. If you're looking for a complete and detailed exercise program then you have definitely come to the right place!

The program was developed by me because I became so tired of overtraining during my weight lifting cycles. I hate not finishing something. My body would never allow me to get to a point in a weight lifting cycle where I could really make some progress. I knew I could find a way to get better results and more consistent gains over time. I know most all of you reading this have encountered the same problems. I developed the WLC Program just for you!

I am presenting the WLC Program to you to help you succeed. I want to help you get that body you want. This weight lifting program will be one of the keys to you getting the body you want. I am tired of people being fed bad information on weight lifting. As you probably already know, there's always a weight lifting expert out there somewhere. Some of these so called experts have never even lifted weights consistently! It's absolutely amazing and mind boggling to me.

I went through many years of weight lifting before I started to realize what was building the muscle I was gaining. I was so confused before I figured it out because I had been led to believe so many different things by all of these experts. Everything I read that sounded good, had to be good. Right? Wrong!

I was always taking breaks because I overtrained so much. It took me years to realize what overtraining was and the huge effect it had on my progress. I always ignored overtraining because I had read something from an "expert" about overtraining. This expert was more than likely addressing weight lifters on drugs. I did not know enough at the time to realize that.

I learned that the key to success in building muscle consistently throughout the years depended on 3 main factors. I learned because I made all of the mistakes that I want to prevent you from making! The following 3 factors are the keys to building muscle consistently in any weight lifting program.

Once you start a weight lifting program that is focused around these 3 factors, you will start to consistently see muscle gains. Your diet is important to your success also, so any good weight lifting program will recognize that your diet is just as important as actually lifting the weights. Do not forget that.

Remember to read the Weight Lifting Diets section because you'll need a good diet to go along with your weight lifting program. Whatever you do, don't forget about your diet. Maximize your results with a good diet.

Progression in the amount of weight you lift for reps is one of the keys to building muscle. If you go from lifting 100 pounds for 8 reps to lifting 300 pounds for 8 reps, I guarantee you will have gained a good amount of muscle in the process. This is a simple concept. Lift more in the muscle building rep ranges, and I guarantee you will gain muscle. Lift big to get big is the saying I'm sure you've heard.

In order to continuously progress in the amount of weight you lift, you must have a weight lifting program that's designed to help you along the way. Imagine if everyone could just continually progress without ever hitting a wall. We would have people lifting thousands of pounds of weight. But we don't have that do we? That's because it's impossible to always lift more weight at the next workout. You're going to hit that wall sooner or later!

Do you know what happens when we can't lift heavier weight? If you've got that warrior mentality when it comes to lifting weights, you're going to try to lift heavier and heavier no matter if you can make it or not. Well, when you get to that point, you're form starts to break down and you start to cheat on the reps. A little cheating is fine with me, but you'll start to do it more as you continue adding weight. The more experienced weight lifters will know the difference between cheating and bad form. You'll learn. I provide videos throughout the website of men and women performing exercises with good form and bad form. Watch as many as you can!

What happens then? You're eventually going to injure yourself trying to do that one extra rep. You put everything you have into it, but you're using bad form. You end up pulling a muscle if you're lucky. Other people will sustain worse injuries. I know how it feels. I went through this over and over until I finally learned.

To make consistent progress, you need to consistently lift weights. If you're injured, there's no way to progress. You'll have to let your body completely heal. During that healing process, you could have been lifting weights and building more muscle. If you are injured, please take the necessary time to heal and don't make the injury worse.

You also don't want to be sick or become ill with any bug. This will stop your progress and delay you for at least a few weeks. You'll have to start back at the beginning after most illnesses because you'll lose much of the strength you gained. It comes back fast, but no one wants to start their WLC cycle over! You need to learn how to boost your Immune System and I've got the perfect web site to help you with that: A High Immune System! You'll learn everything you need to know there about boosting your immune system so you can continually progress here at Weight Lifting Complete. Continuous progression is what the WLC Program is all about!

Don't let someone fool you into thinking that overtraining is not important to your weight lifting progress. Someone did fool me and it cost me years of progress. You'll start to understand more about overtraining if you overtrain over and over. That's how I learned about it! I'm here to tell you what it is so you don't have to go through what I did.

When you beat your body and mind up over and over, you're not going to last too long when going through a weight lifting cycle. If you want to see what overtraining feels like, try one of those programs that has you train to failure every set of every workout. And you always have to beat the previous workout. You'll do fine for a while. You can take a break. And you'll overtrain even faster the next weight lifting cycle. Your body and mind never recovers from that kind of program. It beats you down over and over. I've been thru that!

The WLC Program is designed so that you continually progress in weights and reps lifted. The program has built in techniques so that you don't overtrain and at the same time these same techniques will help to prevent injury. I've been through it all over the years, and I have designed the program so that you don't have to worry about not making progress. You do the program as laid out, follow a good weight lifting diet, and implement cardio and I guarantee you will get to your goals quicker than you ever believed.

If you have some experience lifting weights and dieting, you know that it takes time to build muscle and lose fat. The WLC Program realizes that and optimizes all aspects of weight lifting so you reach your goals faster! Patience and consistency gets you to your goals. No matter what some websites make you believe, building muscle and losing fat takes time. Unless you're on drugs, you should be prepared to be patient. Don't look for results overnight or you will be disappointed no matter what program you are using. If you're looking to build muscle fast, read how here!

Program Overview: A high level explanation of the program. The program overview explains the important techniques built into the WLC Program and discusses the guidelines for the program.

Reset: Reset is a requirement before starting the WLC Program. You could go straight into the program, but you won't get the greatest results. Reset guarantees you get the best possible results from WLC.

Rise: Rise will be the first part of the program that everyone will go thru. Rise will get your body ready to lift the heavy weights.

Recovery: WLC allows your body to recover throughout the program. Recovery is an integral part of this program that really sets WLC apart from any other program.

Intensity: Intensity is a part of the program that builds you some quality muscle. You'll love this part of the program because you'll see that you're making good progress.

Awakening: Just when you thought your progress couldn't get any better! Awakening takes you to a level you've never been before! This will be the toughest part of the program, but you will build muscle here.

Retire: After you've gone through Awakening, you'll need to lower the intensity. Retire is where we start winding down to the end of the program cycle. After Retire, we will start the cycle over again and start back at Reset.

Rep Speed: The rep speed for every exercise throughout the program should be the same. Build more muscle with the WLC defined rep speed.

Weekly Lifting Schedule: The weekly lifting schedule for the WLC Program. When to lift weights, the number of sets, and the number of reps for every workout.

Recovery Techniques: Besides the Recovery Phase of WLC, I want you to use these techniques to prevent overtraining. These will help you progress for even longer. Longer progression equals more muscle building time. This is a must read!

Cumulative Fatigue: A discussion on cumulative fatigue and why it is so important to your progress in any weight lifting program. Cumulative fatigue is your worst enemy. To defeat an enemy, you must know your enemy.

Weighted Stretching: Weighted stretching is a very important part of the WLC Program. The stretching portion of every workout is just as important as your weight lifting sets.

Training to Failure: Training to failure is not a requirement of the WLC Program. You can build tons of muscle without reaching failure. Trust me on this one. I've done it over and over along with millions of other people.

Frequency: WLC increases frequency of workouts for each body part to give you more muscle building opportunities. More opportunities will definitely lead to more muscle! The WLC Program equals more muscle.

The Key to Results: You need to know what it takes to get the results you want.

The beginner, intermediate, and advanced WLC programs will all address exercise and weight selection on their respective web pages. Each program will consist of different guidelines for selecting exercises. Weight selection will also follow different guidelines for each program.

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Beginner WLC: If you've never lifted weights before, or you've never consistently lifted weights then you should start here.

Intermediate WLC: If you've been lifting weights for a while and can move some weight, then you need to start here.

Advanced WLC: If you're an advanced weight lifter and can move some serious weight, then you'll want to be on the advanced version of the WLC Program.

Abbreviated WLC: If you need a weight lifting program that takes less time and gives great results, this is the program for you. Don't let the abbreviated title fool you here when it comes to getting results.

If you enjoyed this page on the WLC Program, please add it to your favorite pages and bookmarks using the links below. You can save this page for later and share it with your friends and family with the links below. If you need further help with anything related to weight lifting, please join my own social networking site here at WLC Space.

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Before I leave you, I want to introduce you to a new section of the site that I will be adding new content to over the next several months.

ONLINE Personal Training You can get the ultimate help from me through my online personal training service at the link above. If you want a program customized to fit your needs and want my help each and every day, sign up today for as low as $19 per week!

You'll want to subscribe to the RSS feed by using the orange RSS button under the nav bar on the upper left. The new section I'm talking about is the section on Free Workout Plans. All of these workout plans will apply WLC Program principles.

I will be adding free workout plans to that section for people who want to customize the WLC Programs above to fit their needs. I always customize programs for my online personal training clients, so this adds a new dimension to this site by giving all of you a free option to get similar workouts that I customize for my clients. If you'd like to sign up for my personal training and get the ultimate help, use the link to the left to receive the sign up sheet. You'll have to fill out a detailed questionnaire.

My online personal training is the fastest way to get to your goals. I'll be glad to help you out and get you started on your way for free. I'll answer questions for you too, but my trainees who are paying me get attention first. I answer an unlimited amount of questions from my trainees each day.

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