Today… I'm going to show you how much weight to lift for your weight training workouts.
The recommendations you find on this page will work for ANY weight lifting progam.
You will find these same recommendations inside the WLC System Manual, but I wanted to share these secrets because they will help everyone.
It doesn't matter whether you are a complete beginner to weight training or a seasoned veteran…
I believe all of you will learn something from the tips and tricks revealed on this page.
Now, let's learn how much weight to lift:
Before Starting ANY Intelligently Designed Weight Lifting Program, You Should Always Do This FIRST…
Taking a one-week break from any vigorous exercise is mandatory before starting any new workout program in the WLC System.
The same should be true when you finish any weight training cycle and are getting ready to start a new phase or different workout program.
Each weight lifting cycle you complete will most likely last anywhere from 8 weeks to 15 weeks. How long it lasts depends on you as an individual, your recovery abilties, your diet, your genetics, how hard you push yourself, and more.
After beating your body up for so many weeks, you should allow your body to fully recover.
During this break, your muscles will become unaccustomed to any weight load and will be more responsive for your next weight lifting cycle.
Please do not ignore this recommendation.
If you have never lifted weights before, you – of course – do not have to take a break before starting. But everyone who has been lifting should take a full break before starting the WLC System or any new program.
Now that you've taken your break, let's learn how much weight to lift when you start…
You Are Ready to Start Your New Weight Lifting Cycle… How Much Weight to Lift?
You know which weight lifting exercises you are going to do.
You have a plan to increase the weight from workout to workout. You know which muscle groups you are focusing on for each exercise. You know how many sets and reps to do for each exercise.
If not, the WLC System provides you with a COMPLETE plan for not only your workouts but for your diet, cardio, rest and recovery, pre and post workout eating and more.
Okay, so you know everything you'll be doing for each workout except you just aren't sure how much weight to start out with. Choosing how much weight to lift is actually simple…
Start Out Each Weight Lifting Cycle With Very Light Weights… Here's Why:
How much weight to lift? Start each and every weight lifting cycle with very light weights.
After you take a full one week break from weight training, your body is fully recovered but your muscles just aren't accustomed to heavy weights or much work volume at all.
That is the purpose of the one week break… it's a strategy used within the WLC System to help you build muscle and strength FAST. And it works great.
When you start your new weight lifting cycle, you need to start out with light weights so you don't cause any undue stress on your body. You're going to ease yourself back into weight training over the first week.
The good thing about light weights, though, is you will still get results because your body is unaccustomed to any weight load. A light weight load will lead to results.
So, choose a weight for each exercise that is very easy for you. If you're not sure, just start out with very light weights. Yes, it may seem easy at first but don't worry… it will get very tough before you know it!
It's easy to choose how much weight to lift. Just start out easy and increase the weight each workout.
The REAL Secret Behind How Much Weight to Lift And How to Use This Secret With ANY Program
As you've already learned… it's mandatory on the WLC System to start out with very light weights at the beginning of each weight lifting cycle.
What's the real secret behind starting out with light weights? You might be thinking that easy workouts and light weights can't give results BUT wait…
The number one secret behind building muscle is increasing the load on the muscle as often as possible.
To get FAST results, you will start out with light weights and increase the weight each and every workout. You will be lifting heavy weights before you know it. Your strength will build fast. And the muscle growth will be amazing.
You want to start out each weight lifting cycle with light weights and finish the weight training cycle with very heavy weights.
The WLC System is intelligently designed to help you increase the weight from beginning to end. If you're not using a program that is designed to help you greatly increase the weight from beginning to end, you are wasting your time.
The greater the difference between starting and ending weights — the better your results will be. The body responds to weight increases by building muscle FAST!
For example, starting a weight lifting cycle with 95 pounds for 15 reps and ending with 315 pounds for 5 reps will give better results than starting with 235 pounds for 5 reps and ending with 285 pounds for 5 reps.
A Single Workout is NOT The Key to Building Muscle… Here's the REAL KEY:
MOST people have been brainwashed into believing that a single workout routine is the key to getting results and building muscle.
I constantly see routines posted all over message boards and people commenting how great the workout routine looks to them. All that's ever listed is number of sets, reps, and exercises.
I never really see a plan for increasing the weight. After I ask them what their plan for increasing the weight is, they tell me they will increase the weight after they perform 3 sets of 10 reps… or something similar.
I can determine by their response that increasing the weight from workout to workout is just an afterthought. In reality, it should be the MOST IMPORTANT part of any workout plan.
It's more important that you stay consistent from workout to workout and increase the weight from workout to workout. 99% of programs out there do not have a plan of progression for amount of weight lifted.
A single workout is NOT important. Take all 30-40 workouts over a 12 week period and the amount of times you increased the weight to provide your body with a muscle building stimulus and THAT is the important stuff!
The First Few Workouts Are Easy BUT Just Wait… The Weight Gets Heavy and Your Body Transforms
Many people have given me their thoughts about the first few workouts within the WLC System Workouts Manual. Some have told me they are too easy…
“Are you sure that's how much weight to lift?” they ask me.
I told them to keep following the plan… the first few workouts are designed to be easy.
There's a purpose for the easy workouts. I made it this way so you don't add too much fatigue to your body the first few workouts. You don't want to add that to your body after a break. If you go heavy after a break, you are going to overtrain sooner and that means less results for you and a sooner break.
And for the people who listen… it always works this way: I get an email telling me how great their progress has been. As you increase the amount of weight you are lifting, your body will change.
You must start out with light weights for the reasons discussed on this page. Try it… start light and increase the weight each workout. Do not use the same weight for more than 3 consecutive workouts.
With the WLC System, you learn how to increase the weight every workout for spectacular results. And you'll know EXACTLY how much weight to lift each workout.