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'm doing the strength training mass express.But I would like to know, do I have… The question I'm doing the strength training mass express.But I would like to know, do I have to do the strength tests before or after the 5th week workout? Dan's answer Dan Wirth, MA, CSCS You can perform your strength tests anytime during week 5 (before or after really isn't crucial). It is more important to update your program continually rather than waiting until week 5 and 10. Here's a guide to workout updating that will explain the periodization model a little more clearly: The most important thing about changing the prescribed weights on your program is that you must be able to complete all the reps, in each set, for every exercise. If you cannot, you must decrease the weight. And, if you can easily complete everything for a particular exercise you can increase the weight. Easily completing the reps means that if the workout calls for 10 reps and you could have easily done 12 or more repetitions that you can increase the weights. However, if you could only complete 8 repetitions than you should decrease the weights. And, being able to complete only 1 rep more or 1 rep less than the prescribed workout is not significant to make any changes. This rule holds true for every week of your workout except for the "downloaded" workouts on weeks \#5 and \#10. I have written at the top of these workouts that you should not make any weight changes because everything is supposed to be easy\! Let me be even more specific in order to give you a greater understanding of when to change your weights. On all the other workout weeks there are certain "indicator" sets for each exercise. Indicator sets are the heaviest sets for a particular exercise. These are the sets that will indicate to you whether or not you should increase or decrease the weights on a particular exercise. Take the bench press for example. The first couple of sets are lighter, warm-up sets. Obviously, you should not increase the weights on these sets. They are supposed to be easy\! You must wait until you get to the heavier indicator sets to make a decision on changing the weights. On "very hard" weeks like \#4 and \#9 there will be 3 and sometimes 4 indicator sets on exercises like the bench press or leg press. Again, in keeping with the rule of changing weights, you must be able to complete all of these indicator sets and reps with relative ease before you should think about increasing the weights on your program. On "medium" weeks like \#1 and \#6 there may only be 1 or 2 indicator sets after the warm-up sets on the bench or leg press exercise. The same rule applies here as well, if you can easily complete these indicator sets then you can increase your weights. As you might have figured out, the number of indicator sets along with the total number of exercises on your program is how I designate the specific difficulty of a workout. The iWorkoutSmart.com programs are designed to allow for enough recovery for the next workout if you stay consistent in following the set and rep combination rule as outlined above. Finally, the periodization model that the programs follow will help you to avoid overtraining by incorporating the "very easy" or "download" weeks periodically throughout the length of the program. Hope this helps\! 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 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?](https://www.workoutsmart.com/ask-dan/weight-training/i-am-curious-what-formula/133) - [In regards to periodization,some of the exercises use increasing weight/decreasing reps. Another exercise will have increasing weight/decreasing reps followed by increasing reps with the same weight and then decreasing weight. Is this something you can explain to amateurs? I am just in the middle of week 9 and I am learning the value of sleep during this very hard week. I certainly enjoy the iWorkoutSmart.com program and plan on contining during the coming year.](https://www.workoutsmart.com/ask-dan/weight-training/in-regards-to-periodizationsome-of/326) - [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) - [In all your responses to some earlier questions, you stated the best thing is to switch programs(into cycles) I am currently in week 2 the 5 day strength/training. I will want to switch to bodybuilding program to gain some mass after 4 or five weeks. Where do I pick up in that phase(bodybuilding)week 1? or week 5? Then after that I will want to lean out. What should I do?](https://www.workoutsmart.com/ask-dan/weight-training/in-all-your-responses-to/1555) - [Should all sets end at failure. With some of the exercises listed in my program the weight is way to low for that many reps. For example, the toe press is listed at 35lbs for 12 reps, but i can do 12 reps with 140lbs. I was just curious](https://www.workoutsmart.com/ask-dan/weight-training/should-all-sets-end-at/576) ## Train on the programs Dan writes. [Start 14 days free](https://www.workoutsmart.com/signup)