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 was doing the bodybuilding and mass program and I was wondering how come its… The question I was doing the bodybuilding and mass program and I was wondering how come its hard for me to bench weight that was kinda easy for me to get when I was just lifting without a program? For example I uesed to be able to get 177 8 times and now when I pick it up off the bar it feels so heavy, is it because this is only my 3 week of your program and it starts me off at a low weight so i am used to your program. I guess i havent been used to lifting this much weight. If u could answer me back it would be thank ful Dan's answer Dan Wirth, MA, CSCS Hello, it sounds like two things are happening. One, is that the bodybuilding programs do start off with higher repetitions during the first few weeks of training. These repetitions are more for muscle growth than for muscle strength. But, this type of training will help develop a much better base, which will ultimately allow you to increase in strength. Two, it sounds like you are overtraining. The combination of these higher repetitions and fatigue is why you are feeling weak right now. In order to respond to an aggressive program such as the Bodybuilding workouts you must eat well, sleep well and keep your body hydrated. Also, when you are doing your workout make sure that you can complete all of your repetitions without a training partner helping to complete the last few. If you need a spotter to help you with completing your repetitions you need to decrease the weight of your exercises. The only workouts where it is ok to have some help completing the repetitions would be week \#4, \#9, and \#12. Finally, if strength is really what you want you should try out the Strength and Power workouts. You will also gain some size and thickness with these programs as well\! Thank you for your questions, Dan 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 interested in losing bodyfat (especially around my thighs and butt). I have often read that during weightlifting, I should do "high reps". Can you tell me just what range is considered to be "high reps" and how many sets should be done.](https://www.workoutsmart.com/ask-dan/weight-training/i-am-interested-in-losing/131) - [I hope you are fine. This WebSite have helped me a lot. I just have one question. If dont do my workout one day...can I do it next day combine it with the workout for that day? thanks](https://www.workoutsmart.com/ask-dan/weight-training/i-hope-you-are-fine/1753) - [This is my workout sched: SUN -\> Back (4 exercises) TUES -\> Biceps (4-6 exercises) WED -\> Triceps \& Shoulder (4 exercies of each, 8 total). SAT -\> Chest (5 exercises) First, is this workout schedule okay? Secondly, where should I add Leg \& Ab development in this schedule, and which exercieses do you recomend? Thanks again\!](https://www.workoutsmart.com/ask-dan/weight-training/this-is-my-workout-sched/1580) - [I am currently in my 10th week and having great results. I would like to continue the program I am on after the 12th week but it appears that even if I update my fitness test the intensity level for the new 12 week program starts back at the beginning. How can I continue with the program I am on after the 12th week without having to start all over with the build up of a new 12 week program?? Thanks for your help.](https://www.workoutsmart.com/ask-dan/weight-training/i-am-currently-in-my/2141) - [I am in only the third week of a program (5-day chest/leg mass bodybuilding) and the results are remarkable. My question concerns cardio exercises, and when I should be doing them so I'm not overtraining or exhausting myself. I'm used to doing a variety of cardio routines, a typical one would be 45 minutes on an elliptical trainer with most of it spent at level 3 or 4. Is it better to incorporate this training on the same days as I lift, and should it be before or after the iWorkoutSmart.com routine? Or should I be doing that sort of intense cardio workout on different days, or perhaps mornings and lifting in the evening? So far I've been doing lighter cardio workouts, level 2 or so for 20 minutes, before or after the bodybuilding routine.](https://www.workoutsmart.com/ask-dan/weight-training/i-am-in-only-the/1908) ## Train on the programs Dan writes. [Start 14 days free](https://www.workoutsmart.com/signup)