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 just had a quick question. I'm working out to get lean. I noticed you… The question I just had a quick question. I'm working out to get lean. I noticed you recommend resting 45 to 60 seconds between sets. I would like to know how long to rest when you move to the next body part?\ Does it always stay 45 to 60 seconds? Dan's answer Dan Wirth, MA, CSCS Once the workout starts you should try to keep the rest period between sets (and body parts) to the recommended time allotment. In the case of the Get Lean Programs this is 45-60 seconds. This shorter rest period does a couple different things. Mainly, it keeps your heart rate elevated, which ultimately will help to create more of a caloric burning effect. It also just minimizes the time it takes to complete the workout without sacrificing anything from a physiological perspective. Some of my programs have much longer rest periods especially the ones where strength and power are of primary importance. These rest periods are obviously very important and provide a physiological barometer for each program. Stick with them and you will do great\! 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 am a college football player who last summer used a four times a week lifting program very similar to yours. The program, which I followed down to the last detail, left me no stronger or faster than I was before. After the season finished this year, I have been doing a 3 times a week program similar to what I did in high school. I have made surprising gains in my strength. The program goes as follows: MON- BENCH, HANG CLEAN, DIPS, AB WORK WED-INCLINE BENCH, SQUAT, NARROW GRIP CHIN-UPS, AB WORK FRI- BENCH, HANG CLEAN, WIDE GRIP CHIN UPS, AB WORK My question to you is that because I'm making gains with this program should I stick with it or go back to the 4 day a week program? What else can I be doing to make me faster and stronger?](https://www.workoutsmart.com/ask-dan/weight-training/i-am-a-college-football/221) - [I currently am working my muscles to failure one day, and doing alternating sets the other. I have read may not be as good I previously thought. Yet, if I do actual pre-determined sets for each exericse, won't my muscles adapt to what I'm doing? I want to keep my workout spontaneous and keep my muscles growing to their full potential. Any help is appreciated, thanks.](https://www.workoutsmart.com/ask-dan/weight-training/i-currently-am-working-my/739) - [I 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?](https://www.workoutsmart.com/ask-dan/weight-training/i-will-be-starting-the/265) - [How important is the length of rest between sets?Will it effect gaining mass?](https://www.workoutsmart.com/ask-dan/weight-training/how-important-is-the-length/851) - [After I gave my weight and strength info. I noticed your program designed for me for the Body Mass a medium weiight -high repetition style workout. For example, my maximum bench is around 360 and I do 5 or so reps with 315,but your bench routine calls for me to do around 15 reps with 200,180,etc. Will this help me build mass? Perhaps it will. Since I can gain decent muscle mass with medium-heavy weight in the 8-12 rep range but then I plateua out on the size gains.But my strength does keep increasing. So will the higher reps and lower weight instead produce better muscle size and density? But will I loose strength,doing it this way. Such as on my bench press. Sometime I notice I loose strength when I try high rep routines here and there. What is the happy medium? Especially since I do need to loose the fat at the same time. I have been doing aerobics after my workouts,not excessively,which have been working, but again my size gains are stahled. Again perhaps this is another reason for yourhugher rep's lower weight routine for me. But again will it still allow for strength and size and fat loss simulatneously?](https://www.workoutsmart.com/ask-dan/weight-training/after-i-gave-my-weight/337) ## Train on the programs Dan writes. [Start 14 days free](https://www.workoutsmart.com/signup)