Please Read Everyone!
Many of you are currently lifting with the WLC Program. You are going to learn how to build muscle and lose fat for sure! Just keep up the weight lifting, work on your diets, read new web pages that I build (subscribe to the Weight Lifting Blog to get the new pages as I build them and update them), do your cardio, stretch, and possibly do soft tissue work with a foam roller.
Put the time into learning, and you'll be rewarded. Many of you keep me updated through emails and provide me the weight you use each workout and ask for advice. I want you to keep me updated like that! It works great that way. Now, the WLC Program is all about increasing weight lifted over the weeks. Sometimes I have plans for people to continue increasing the weight that's different from the website WLC Program. The website WLC Program is made for the general weight lifter.
Now that I know more about you and how you lift each workout, I can make better decisions for you as an individual. Keep a log on here with your feelings after each workout too. Be truthful and tell me how hard each set was, and we'll decide what to do next workout. Keeping a log on here really helps me to stay updated with your progress.
Your log should have your weekly assessment with calories each day and body weight for the week. Record your workouts and cardio sessions. We will make progress! Guaranteed. There's really no way not to make progress if you stay consistent!!! Stick with it. We can make changes to everything as you need them.
Now, let's get serious about all of this!
Website Stuff
The traffic to the website is starting to pick up, but it's a slow process for a brand new website like this. I only started with about 10 visitors or so per day in the first weeks. Now, I'm up to about 150 unique visitors per day. Please share with any of your friends to help me out. I want to shoot for a goal of 500 visitors per day by the end of the year. I think I can make that goal easily, but I've got a lot of work to do!
During the week days, I've been working on the web pages. At night, I've been working on a free ebook for the site. It's a "Guide to Getting Started". I'm almost finished with it, but I'd like to know if you all have any comments on what you'd like to see in the free book. Please let me know.
If you have any ideas for the site to make it better, please let me know too! I love to hear input from you all. And it's great to make new friends along the way. Thanks to all who have joined here and keep up the good work.
Put the time into learning, and you'll be rewarded. Many of you keep me updated through emails and provide me the weight you use each workout and ask for advice. I want you to keep me updated like that! It works great that way. Now, the WLC Program is all about increasing weight lifted over the weeks. Sometimes I have plans for people to continue increasing the weight that's different from the website WLC Program. The website WLC Program is made for the general weight lifter.
Now that I know more about you and how you lift each workout, I can make better decisions for you as an individual. Keep a log on here with your feelings after each workout too. Be truthful and tell me how hard each set was, and we'll decide what to do next workout. Keeping a log on here really helps me to stay updated with your progress.
Your log should have your weekly assessment with calories each day and body weight for the week. Record your workouts and cardio sessions. We will make progress! Guaranteed. There's really no way not to make progress if you stay consistent!!! Stick with it. We can make changes to everything as you need them.
Now, let's get serious about all of this!
Website Stuff
The traffic to the website is starting to pick up, but it's a slow process for a brand new website like this. I only started with about 10 visitors or so per day in the first weeks. Now, I'm up to about 150 unique visitors per day. Please share with any of your friends to help me out. I want to shoot for a goal of 500 visitors per day by the end of the year. I think I can make that goal easily, but I've got a lot of work to do!
During the week days, I've been working on the web pages. At night, I've been working on a free ebook for the site. It's a "Guide to Getting Started". I'm almost finished with it, but I'd like to know if you all have any comments on what you'd like to see in the free book. Please let me know.
If you have any ideas for the site to make it better, please let me know too! I love to hear input from you all. And it's great to make new friends along the way. Thanks to all who have joined here and keep up the good work.
Comment
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Comment by Josh on March 19, 2009 at 12:23pm -
That's why I love my home gym! I do talk a little bit about that in my new eBook not released yet. It's fine to do Bench Press, Rows, Dips before Squats. I would never do dips before bench press, though. Other than that, you can go out of order for Workout A if necessary. If not, keep the same. For workout B, you can do Overhead press and chin ups before Squats, but do Squats before Deadlifts. It's best to keep the order the same on Workout B because Squats and Deadlifts back to back will be tough.
But never substitute dumbbell squats or another variation of the exercise for a workout. You want to make sure you're getting more resistance or at least equal resistance and a variation of the exercise is impossible to guess at the weight required to meet that resistance.
That's a good question! Hope this helps. If you need further clarification, don't hesitate to ask. It all comes down to the fact that Squats are the toughest exercise, use the most muscle mass, warm the body up well for the rest of the workout, and you aren't fatigued as much at the beginning of the workout.
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Comment by Chris on March 19, 2009 at 9:50am -
Josh,
I haven't had this issue yet but I know I will. You might want to include something in the book about what to do if you have an exercise to perform and the equipment is being used (by someone else at the gym).
Case in point: I am doing the beginner program (workout A). I get to the gym, get warmed up and go to the squat rack and it's being used by 3 guys. The bench is open but I'm not sure if I should go out of order? Should I grab some dumbbells and do dumbbell squats to stay on schedule? This might seem like an obvious answer, but to a beginner (like me), it's confusing and will certainly happen.
Maybe you already addressed this in the WLC program, I just don't remember reading it.
Thanks!
Chris
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