Dan Wirth, MA, CSCS
Ask Dan
Dan has answered WorkoutSmart members' questions since the first version of this site, and he is still answering. The questions are the ones every lifter asks; the answers are the rules his programs are built on. Browse by topic, or send him yours.
About DanNSCA 2023 College Strength and Conditioning Coach of the YearSend Dan a questionGood ones get published with his reply.
Start here
The answers that explain the method.
- Weight TrainingAll of a sudden my reps have been reduced to 12-15. In the past, they have all been 20 or so. Is this correct? I am doing the "get lean" program, and have had good results so far. I am in week 5. Why the sudden reduction in reps, when the weight amount has stayed the same??Hello, Your reps have been reduced this week because you are on week 5, and week 5 is a download week in your chosen 12…
- Weight TrainingI have read in magazines that you should only work out your large muscle groups once a week. I am young(18) and if I work them once a week, I don't see any results. I used to work out almost every day and I got big, but I got to a point were I couldn't get bigger. Was I over-working before? I took a break, should I go back to working out every day?Everyone can have small differences in how their body reacts to training. I have been training for 20 years and I have trained thousands of…
- Weight TrainingI am curious, what formula do you use to determine what weight someone should lift after determining their 1 rep max from bench press, squats and reps of crunches?I can't give away all my secrets! Seriously though, I can let you know that I have developed something that I call the Leveling System…
- Weight TrainingI have been working out for about continuously for about the last 5 years. I am 31 year old male 5'8" and 180lbs. Over the last 6 months I have been doing a lot of training with squats, bench press and especially dead lifts. I was dead lifting in the 375 to 400 lb range at one point. My question is this I am 2 weeks into your Get Lean program. Will I lose a large percentage of my strength and mass by doing this program or will I be OK. I hate to give up the dead lifts. Should I be doing a different program so I don't lose all the gains I have mmade. I do want to lean out.You are experiencing the classic training paradox. What I mean by this is you are wanting everything at the same time. This is normal! Everyone…
- Youth Weight TrainingMy son will be 8 in August. He would like to work out. I read that it would be safe with light weight and 12 - 15 reps. Do you agree with this.No studies have ever been shown that lifting weights stunts or inhibits growth. But, as with any exercise program, if you do too much and…
- Weight TrainingI will be starting the 4-Day Get Lean Program and had a quick question. I know the weights for the sets are calculated from our strength tests, but are we supposed to basically reach failure by the end of each set. For example, if it says 15@25lbs. should I barely be able to do 25, and if it seems easy, do I increase the weight or the number of reps?Great question. Very simply, you should be able to get all your reps. If you do a set and you could have easily done 2…