How To Look Like A Male Model Using This Weight Training Program…

The male model doesn’t want HUGE amounts of lean muscle mass as most bodybuilders want. But there sure are lots of myths out there about how to get the male model look. Some of them are very, very silly:

• Male models need to do more cardio and forget about weight training as much.
• To get the male model look you need to stop obsessing over strength because it’s not important.
• You don’t need to worry about protein consumption to get the model look.
• Multiply your body weight by 12 and that’s the maximum amount of food you should eat each day.

Where does this crap come from? You got me. But I found all of that with a simple search on Google. Please ignore the 4 points listed above… those are all lies. If you follow those, it will take you years and years to get the model look.

With the weight training program I will lay out for you today, you’ll have the model look much faster… you’ll be in total control over your body. Need to lose more fat? Done. Need to gain a little more muscle? Done.

When you use the WLC System, you get the exact body type that you want. Building muscle and burning body fat is quick and easy compared to anything else out there.

Let’s Start With The Weight Lifting Program…

The most important part of setting yourself up to build muscle and burn fat is gaining strength. ALL weight training programs should focus on gaining the maximum amount of strength possible. With higher strength levels, you can then build muscle and burn fat easily.

So, you will focus on gaining maximum amounts of strength with this program. This will keep all of the muscle mass you currently have while you focus on fat loss to further help you get the male model look. Once you are finished with this program, you can focus on adding muscle mass if you need it to get the look you want.

This program will take 8 weeks to complete. Will you have the male model look after this program? Maybe. Maybe not. It all depends on your current situation. If you are close to having that look, then YES… you will get it after this program. If you are far away from having that look, it will take more time.

You can be sure that this will get you to your goals as quickly as possible.

The Weight Lifting Schedule

• 3 days per week
• 1 day of rest between workouts
• 2 days of rest after last workout of the week
• Monday, Wednesday, Friday or anything similar will work

Cardio will initially be done on rest days. As explained in the WLC System Manual, you will increase cardio with added workouts only as needed to enhance fat loss. Results are measured on a weekly basis so you know when to add cardio.

Workout A and Workout B

2 workouts will be rotated throughout the program. Workout A will be done on the first workout day, Workout B on the second workout day, Workout A on the third workout day and so on. You simply alternate the two workouts.

This program is also for beginners to intermediates as defined in these strength standards. I categorize most people into the beginner stage because most people have not learned how to lift weights properly due to bad information out there everywhere.

Beginners will be able to squat 3 times per week at reduced intensity levels. Most of the sets in these workouts are not taken to failure either so the lifter does not overtrain.

Workout A
1. Barbell Squat, 5 sets of 5 reps each set
2. Flat Barbell Bench Press, 5 sets of 5 reps each set
3. Pendlay Rows, 5 sets of 5 reps each set
4. Parallel Bar Dips, 3 sets to failure

Workout B
1. Barbell Squat, 5 sets of 5 reps each set
2. Overhead Barbell Press, 5 sets of 5 reps each set
3. Trap Bar Deadlifts OR Barbell Deadlifts, 5 sets of 5 reps each set
4. Chin Ups (palms facing), 3 sets to failure

Now, you MUST start out with very light weights and make sure you have proper form and technique before adding weight to the bar. Here are exercise videos for the exercises shown above: 7 core weight lifting exercises.

Most men who are beginners to these exercises will do good starting out with the barbell (45 pounds) on squats and overhead press. The bar with 25 pound plates will work for deadlifts. You can add a little weight for bench press and pendlay rows. If you have any experience at all you can start slightly heavier.

Every set of a given exercise will use the same weight every workout. When you complete all sets and reps at a given weight with good form and technique, you can then increase the weight by 5 pounds for the next workout.

Every workout starts with a pre workout warm up and specific exercise warm up guidelines MUST be followed according to the WLC System Manual. This will help you make better progress by lifting heavier weights.

What About The Diet Plan?

For diet, I want you to follow a plan that works absolutely great for fat loss and it’s very easy to follow. Very, very easy actually.

Meal 1
25 grams of protein
3/4 cup of berries or other fibrous fruit
small bag of veggies
3 fish oil capsules, 1 flax oil capsule

Meal 2 (4 hours later)
Repeat of Meal 1

Meal 3 (4 hours later)
Repeat of Meal 1

Meal 4 (4 hours later)
HUGE Dinner Meal of all Healthy Foods
Start with a huge salad of leafy greens
Adjust size if dinner meal so that you are losing 1 to 2 pounds of body fat each week

For example, meals 1 through 3 are about 200 to 300 calories only. If you need 2500 calories to lose 1 pound of fat per week, that dinner meal would need to be 1600 calories. But we’re also adding in a few pre and post workout meals too so it wouldn’t be that much.

Before and after every weight lifting workout, you should have some fast acting protein (BCAA’s or Whey) and some simple carbohydrates (only post workout) to go along with it. I recommend BCAA’s (20 to 30 grams) for before and during the workout and Whey (50 grams) and Waxy Maize (50 grams) after the workout.

For food sources, you need to follow the guidelines within the WLC System Manual.

For cardio, follow the guidelines within the manual too.

Don’t forget about sleep, stress, and other factors discussed within the WLC System Manual. If you optimize everything, you will have that male model look very quickly. So don’t forget to study the WLC System Manual and incorporate everything within that along with this plan.

Any questions? Add them as a comment and I’ll answer them for you…