Meeting goals is easily accomplished with planning.
A complete weight lifting program like the WLC System makes it easy to meet your body composition goals.
Once you have your short term and long term goals, you will be able to set up a plan for success.
I am going to teach you how to do that right now.
Before I go any further, though, I want you to always keep a weight lifting log book.
You will use the log book for your weight lifting goals, your planning, your weight lifting log, your diet log, and your cardio log. A log book is vital to your success no matter what goals you might have.
Whether you're looking to build strength, build muscle, lose fat, or lose weight, the WLC Log Book will help you to get there.
Now is the Time to Make a Plan
Okay, if you've been through the development of your short term goals and long term goals, you now have several goals for us to work with.
Now we will plan for you to meet those weight lifting goals.
Let me give you an example of planning for meeting goals and how to make this easy. You should be able to take this example to plan out your own success. I want you to notice how all of my goals fit together. Ensure that you don't have any conflicting goals.
For example, building muscle and losing weight are going to be very difficult to do at the same time.
It can happen but you should only strive for one of those at a time.
Example Short Term Weight Lifting Goals For Muscle Building Cycle
Build muscle with the least amount of fat gain possible
Do not sacrifice muscle gain just because I am scared to gain a little fat
Eat very clean but eat enough food to gain 1 pound per week for 12 weeks
Focus on bringing calves up even further
Do not miss any workouts by planning events around my workouts
Example Long Term Weight Lifting Goals
Work on making calves a strong point
Gain 40 pounds on current 6 rep Squat max by THIS DATE
Muscle building for 3 consecutive WLC System cycles followed with a fat loss cycle
Gain 15 pounds this year
Meeting Goals Is Easy Once You Have Them Written Down
Now that I have my goals all listed out I can work on planning my complete weight lifting program so that I will meet all of my short term and long term goals.
Sometimes, your goals may take you a little longer to reach than expected but that is okay.
You may have just set them a little too high if you've been working hard towards meeting goals. If you've been slacking, you know why you didn't meet your weight lifting goals.
It always motivates me to look back at my weight lifting goals throughout the year. Stay focused on the goals. Repeating your goals by reading over them very often helps motivate you to reach them.
When you repeat your goals often, you also put your mind on your side. Your mind is your most powerful ally.
Planning for Meeting Goals Short Term
Goal:
Build muscle with the least amount of fat gain possible
Plan:
Use Weight Lifting Complete Program for building muscle
Use diet recommended for muscle building
Perform medium intensity cardio 2 days per week
Eat carbs only for breakfast and only around workout
Goal:
Do not sacrifice muscle gain just because I am scared to gain a little fat
Plan:
Count calories and get an average for each week
Assess weight gain each week
Adjust calories and diet when needed to gain weight
Add session of cardio if gaining too much fat
Goal:
Eat very clean but eat enough food to gain 1 pound per week for 12 weeks
Plan:
Plan daily diets and stick to them no matter what
Only substitute equal foods into diet
Only add clean foods to diet for increasing calories
Add good fats for increased calories
Goal:
Focus on bringing calves up even further
Plan:
Make calves a priority
Work entire lower leg region every workout
Do weighted stretches for each region of the calf muscle
Use WLC method for performing calf raises
Goal:
Do not miss any workouts by planning events around my workouts
Plan:
Do scheduled workout on schedule
Plan a daily schedule and plan special events around workout
Only take break from workout if overtraining symptoms start to show up
Planning for Meeting Goals Long Term
Goal:
Work on making calves a strong point
Plan:
Continue to focus on calves on each WLC Program Cycle by following WLC weakness guidelines for calves
Gain tons of strength on all calf exercises
Ensure I follow WLC method for calf raises on every rep
Goal:
Gain 40 pounds on current 6 rep Squat max by THIS DATE
Plan:
Schedule WLC System weight increments to exceed current 6 rep max by more than 40 pounds by the end of the year
I should easily be able to reach this goal with the WLC System
Goal:
Muscle building for 3 consecutive WLC System cycles followed with a fat loss WLC System cycle
Plan:
Ensure that I am eating enough calories for muscle building the way WLC defines it
Gain 1 pound per week on the muscle building program cycles and lose 1 pound per week on the fat loss cycles
Plan WLC program cycles for the year and re-assess plan at the end of each cycle
If fat gain is too much overall, go straight to a fat loss cycle if needed
Re-assessment is a huge part of the WLC System
Goal:
Gain 15 pounds this year
Plan:
Gain 12 pounds a week for 12 weeks during the muscle building cycles
Give some room to lose a few pounds
Lose 12 pounds during the fat loss cycles
If I re-assess each week, I have some room in case I didn't estimate correctly
15 pounds in a year is very good for a lifter who has been lifting as long as I have
Overall WLC Program Cycle Plan For Meeting Weight Lifting Goals
Year 20XX, Cycle 1, 3 months in duration
Muscle Building
Gain 1 pound per week
Focus on Calves as weakness
Year 20XX, Cycle 2, 3 months in duration
Muscle Building
Gain 1 pound per week
Focus on Calves as weakness
Year 20XX, Cycle 3, 3 months in duration
Muscle Building
Gain 1 pound per week
Focus on Calves as weakness
Year 20XX, Cycle 4, 3 months in duration
Fat Loss
Lose 1 pound per week
Maintain Calves while losing fat and focusing on as weakness
Meeting Goals Summary
As you can see, I now have my plans laid out for a year. These can change as the year goes on, but I will only re-assess these plans after I complete a cycle.
I stick with my plan throughout a 12 week cycle no matter what.
I will adjust my calories, but I will stick with the plan. I will then re-assess after the cycle is complete.
I will also have my WLC System cycles planned out with weights filled in for each cycle. If I stick to my plan, there is no way I will fail. The way the WLC System is designed for weight selection is a fail proof plan. It will get tough, but you can fight through the tough times and meet those goals.
The road to success is setting your goals, making your plan for the year, and simply executing your plan. Don't overthink. Don't change the WLC System. It works very well.
Stick to your plans and meeting goals will be easy. Good luck! Sometimes your worst enemy is thinking too much. Set your plan and execute it. Do not be one of those people that change their plans over and over. Those people get no where.
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