BIG Time Muscle and Strength Building Program for Men

This is the home page for the BIG Time Muscle and Strength Building Program for Men.

This program is a starter program for the WLC System and shows you step-by-step how to execute the WLC System.

You'll find everything you need to know to start building muscle and strength faster than ever before.

Prelude to BIG Time Muscle and Strength

– Read your Bible every day
– Add my email address to your contacts list
– Disclaimer
– Federal and international copyright law

Preparation for the Program

– Create a folder on your hard drive
– Make sure you can use the WLC log book
– How to use your WLC log book
– How to create your custom binder

Body Assessment

– Body assessment tools
– Taking before, midway, and after pictures
– Your first body assessment
– Initial body assessment printable log sheet
– The suprailiac skin fold
– Looking up your body fat percentage
– Body fat percentage tables
– Getting your lean mass and fat mass
– The weekly assessment
– Body Measurement log sheets

Diet and Nutrition Plans

– Your personal calorie intake levels
– Best food sources for muscle and strength
– Best food sources quick reference guide
– Printable grocery list for shopping
– Water intake
– Meal plan A
– Pre and post workout smoothies
– Meal plan B
– Meal plan C
– Meal plan M
– The best type of food

Custom Goal Sheet

– What do you want to look like – Big Time?
– Current strength levels and goals
– Goal setting guidelines
– Tips when setting short and long term goals
– Goal setting worksheets download
– List of affirmations
– Printable affirmation goal sheet

Cardiovascular Exercise Plans

– Finding your fat burning zone
– Cardio workout A, B, and C
– Heart rate watch for fat burning zones
– Printable cardio workout log

Weight Lifting Schedule and Plans

– The weight lifting workout schedule
– Weight lifting workout A and B
– Choosing a starting weight for each exercise
– Increasing the amount of weight you lift
– When you have trouble increasing the weight
– Printable weight lifting workout log to take with you
– Weight lifting secrets printable guide
– Pre-workout warm-up guidelines
– Specific exercise warm-ups

Weight Lifting Workout FAQ

– What type of results can I expect?
– What’s the best time of day for these weight lifting workouts?
– Changing the workout schedule for convenience
– How do I learn how to do these exercises?
– Why are there no abdominal exercises?
– What do I do if I can’t perform a chin up or dip?
– What equipment do I need to perform these workouts?
– How to perform a rep properly
– What’s the required break at the end of the program?
– Why am I lifting with bad form?
– Adding or changing the program
– Addressing weaknesses in muscle groups
– Reaching failure during a set
– A simple trick to decrease workout time
– How to add weighted stretching
– What’s a good substitute for dips if I don’t have the equipment for them?

Stuff That Will Help You

– Weight lifting gloves
– Water bottle
– Whey protein
– Workout music
– Weight lifting shoes

A Typical Daily Schedule

– Morning weight lifting workouts
– Morning cardio workouts
– Going over your goal sheet
– How often to take measurements
– Entering log book information each day
– Making improvements each day
– Typical eating schedule

The Day-by-Day and Step-by-Step Schedule

I am providing you with a download of the Day-by-Day and Step-by-Step Schedule that you'll be following. Just click the button below to download:

The file above includes all of the following topics:

– Overview of day by day schedule
– Steps that must be complete before you begin
– Week 1 Plan
– Week 1 Day 1
– Week 1 Day 2
– Week 1 Day 3
– Week 1 Day 4
– Week 1 Day 5
– Week 1 Day 6
– Week 1 Day 7
– Week 2 Plan
– Week 2 Day 1
– Week 2 Day 2
– Week 2 Day 3
– Week 2 Day 4
– Week 2 Day 5
– Week 2 Day 6
– Week 2 Day 7
– Week 3 Plan
– Week 3 Day 1
– Week 3 Day 2
– Week 3 Day 3
– Week 3 Day 4
– Week 3 Day 5
– Week 3 Day 6
– Week 3 Day 7
– Week 4 Plan
– Week 4 Day 1
– Week 4 Day 2
– Week 4 Day 3
– Week 4 Day 4
– Week 4 Day 5
– Week 4 Day 6
– Week 4 Day 7
– Week 5 Plan
– Week 5 Day 1
– Week 5 Day 2
– Week 5 Day 3
– Week 5 Day 4
– Week 5 Day 5
– Week 5 Day 6
– Week 5 Day 7
– Week 6 Plan
– Week 6 Day 1
– Week 6 Day 2
– Week 6 Day 3
– Week 6 Day 4
– Week 6 Day 5
– Week 6 Day 6
– Week 6 Day 7
– Week 7 Plan
– Week 7 Day 1
– Week 7 Day 2
– Week 7 Day 3
– Week 7 Day 4
– Week 7 Day 5
– Week 7 Day 6
– Week 7 Day 7
– Week 8 Plan
– Week 8 Day 1
– Week 8 Day 2
– Week 8 Day 3
– Week 8 Day 4
– Week 8 Day 5
– Week 8 Day 6
– Week 8 Day 7
– Week 9 Plan
– Week 9 Day 1
– Week 9 Day 2
– Week 9 Day 3
– Week 9 Day 4
– Week 9 Day 5
– Week 9 Day 6
– Week 9 Day 7
– Program score sheet

Here's Your WLC Log Book for the Program

You're probably wondering where to get the log book for the program. Well, here's the log book:

Just click the button above to download and save to your computer.

“What's Next Once I'm Finished?”

Once you're finished with the program, you need to know what's next:

– Where do you go from here?

Here's where you are at Weight Lifting Complete

You're currently within the BIG Time Muscle and Strength Building Program for Men here at Weight Lifting Complete. Here are some other sections of the website that may interest you:

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Next: Slice and Dice the Fat for Men

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