Today, I wanted to talk about the best weight lifting workouts and why they are the best.
There's got to be something to them, right?
We should be able to look at them and see a lot in common, right?
When we compare these weight lifting workouts, we're going to look at their ability to build muscle and strength.
Building muscle and strength go hand-in-hand and you want a workout program that's going to give you some of both.
In order to build more muscle, you have to surpass your previous strength levels so you can increase the amount of weight you are lifting. Increasing the weight is a sure-fire method of building muscle. It works EVERY time.
But getting stronger isn't an easy task. You need a weight lifting workout program that knows how to help you increase strength.
In order to gain more strength, you have to increase the size of the muscle. Increasing the size of the muscle gives you a greater potential for higher levels of strength. With the right weight lifting workout, you will increase your strength as muscle size increases.
ANY Weight Lifting Workout MUST Have A Progression Plan For Increasing The Weight You Are Lifting
No matter what… and I mean no matter what: Your weight lifting program MUST have a plan for you to increase the weight as often as possible.
One of the biggest problems I see with most weight training workouts is the fact that they tell you to increase the weight whenever you can OR whenever you reach a certain numbers of reps with the same weight you've been lifting.
For example, a workout instruction may tell you that once you can lift a certain weight for 12 reps you should increase the weight 5 pounds.
I'm sorry… but that's not the correct way of doing things. You want a weight lifting program that's going to have you increasing the weight as often as possible. It doesn't help to increase the weight by 5 pounds every 3 months. You won't make ANY progress that way.
Instead, the weight training program should have you increasing the amount of weight you are lifting almost every workout. With the right design, this is possible. We know this because our WLC Programs are designed in this manner.
All Workout Programs Should Be Designed To Induce A Burn In The Target Muscle Group
If you want to build muscle, you should always try to induce a burning feeling in the target muscle group.
Nothing takes precedence over increasing the weight so don't lift light weights and do more reps so you get a burn in the muscle group. That's a definite way of getting a burn, BUT the goal isn't to lift light weights.
So… one of the best ways to lift heavy weights and get a burn is to use a particular weight lifting method.
Rest/Pause sets or a simple drop set will help you induce a burn in the target muscle group.
For example, you could do your 1st set with heavy weights… rest 20 seconds then use the same weight to perform another set… rest 20 more seconds and use the same weight once again for another set. This will get a burn in the muscle group — guaranteed.
Another way to do this is to use heavy weight for the first set. When finished, drop the weight by a certain percentage and rep out to induce a burn.
This burn has been linked to muscle growth, and that's why weight lifting workouts should be designed to help you get this “burn.”
But you need to be careful and stay away from failure why inducing the burn so you don't overtrain. All of this is explained in detail within the WLC System.
The BIG Compound Weight Lifting Exercises Must Be Present
Any good weight lifting workout will include the best compound exercises in some form.
Some of these exercises include: squats, bench press, deadlifts, overhead press, rows, chin ups, and dips. These exercises should never be substituted and should always be included so you can measure your progress.
If you're always changing exercises, how do you know if you've made ANY strength gains from week to week or from month to month?
The BIG compound exercises that use HEAVY weights do something special for your muscle and strength building efforts. Many people have used isolation exercises without compound exercises, and you'll find that those people made hardly ANY gains.
I've seen it happen over and over again.
You MUST include the best compound weightlifting exercises in your workout program… unless you want to waste your time, money, and effort.
In Summary, Here's Everything the Best Weight Lifting Workouts Have:
Every weight lifting workout needs to have the following 3 characteristics:
- A Progression Plan for Increasing the Weight Every Workout
- A Plan to Induce the Burn In The Target Muscle Group
- Must Include the Big Compound Exercises
And please don't forget that weight lifting workouts do not stand alone. You need a complete program that consists of weight training, proper diet and nutrition, and a cardiovascular exercise plan for burning fat.
You need a complete weight lifting program to make optimal progress.
Our WLC weight lifting workouts give you the greatest opportunity to build muscle, build strength, and burn body fat quickly. The results are permanent when you follow WLC System guidelines.
And always remember… to get permanent results, you must make permanent changes.