1. [Home](https://www.workoutsmart.com/) 2. [Ask Dan](https://www.workoutsmart.com/ask-dan) 3. [Weight Training](https://www.workoutsmart.com/ask-dan/weight-training) Weight Training # I have been working out for about continuously for about the last 5 years. I… The question I 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. Dan's answer Dan Wirth, MA, CSCS 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 wants the following: Size, Strength, Power, Muscular Endurance, Low bodyfat levels, etc. However, each of these areas must be trained specifically to truly see results. For example: It is very difficult to maximize strength and power when you are also dieting to lean out. When your caloric intake is minimal you just don't recover at a pace that allows your body to train heavy frequently enough to gain strength. The key to overall success is to organize your training into yearly segments. I know this sounds long and boring to do but it will truly allow you to reach your potential if you do so. Your training year needs to be broken down into (4) three-month cycles. Three months or 12 weeks is a great segment of time to really maximize a physical goal like strength or lower body fat levels. Here is an example of a great yearly training schedule: Macrocycle 1: 4 Day Strength and Power Program\ Macrocycle 2: 4 Day General Fitness Program\ Macrocycle 3: (1st 6 weeks) 4 Day Get Lean EXPRESS\! Program\ (2nd 6 weeks) 4 Day Strength and Power EXPRESS\! Program\ Macrocycle 4: 5 Day Get Lean Program Cycling your training programs like this is provides your body with a great amount of variation and allows you to continue making progress. You will have times of the year when you are working on pure strength development (Strength and Power Programs). There will be times when you are getting a good balance between strength and overall muscular endurance (General Fitness Programs). And, times when you will be training with the goal of burning as many calories and getting as lean as possible (Get Lean Programs). There is no better way to get everything you want other than investing this kind of time and training variation. Give it a shot\! Dan designed the periodization models the Wave Engine runs. See how the Wave Engine turns his programming rules into your workouts. [How the Wave Engine works](https://www.workoutsmart.com/wave-engine) ## More in Weight Training - [I finished my first workout yesterday, and am completely sore all over today. Should I just workout through the soreness?](https://www.workoutsmart.com/ask-dan/weight-training/i-finished-my-first-workout/40) - [Will Fat turn to Muscle?](https://www.workoutsmart.com/ask-dan/weight-training/will-fat-turn-to-muscle/182) - [Does squating, Leg pressing, or Deadlifting stunt your growth in any way?](https://www.workoutsmart.com/ask-dan/weight-training/does-squating-leg-pressing-or/330) - [I occasionally miss a scheduled day due to my kids activities so I just go to my next workout the next day. I assume that back-to-back days are not adviseable to do in order to play catch-up, especially for a 45 yo.Is this true?](https://www.workoutsmart.com/ask-dan/weight-training/i-occasionally-miss-a-scheduled/199) - [My question has to do with adjusting the weight in a program. I am in week two of the 4-day Bodybuilding Program. The weeks cycle from moderate to hard to medium hard etc. If I am adjusting the weights in my program to be able to just make the specified number of reps won't this, in effect, make each workout hard or very hard? I do understand the instruction about not increasing the weight for the very easy week but what about the other weeks?. Also, I really like the program. This is a great way to get variety in my workouts. I was getting into a 4-set with 8-12 reps rut. The change provided by your program is noticable even after only two weeks. Great web-site\! Thanks.](https://www.workoutsmart.com/ask-dan/weight-training/my-question-has-to-do/383) ## Train on the programs Dan writes. [Start 14 days free](https://www.workoutsmart.com/signup)