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 # In regards to periodization,some of the exercises use increasing weight/decreasing reps. Another exercise will have… The question 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. Dan's answer Dan Wirth, MA, CSCS There are many little "tricks" in my programs to offer variation while continuing to stimulate an overload process (through volume and/or intensity) as a program progresses. To give you a little more understanding there are exercises that are more multi-joint oriented like bench press or leg press, and others that are more single-joint oriented like triceps pushdowns and leg extensions. The multi-joint exercises are also called Primary Strength exercises whereas the single-joint exercises are called Assistance Strength exercises. The Primary Strength exercises will follow a more complete periodization model going from higher repetitions and lighter weight to lower repetitions and heavier weight. The Assistance Strength exercises will only go so far through a periodization model, meaning they won't go "down" too low in reps and subsequently too high in weight. They are just too joint specific to really push high volumes or intensities with. What this means is that in order to offer more variation with these types of exercises I must "play" with the set and rep (volume) parameters in order to keep stimulating your body to adapt and to avoid staleness in your program. 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 have just started working out and on one day split up my workouts but for example i do 5 exercises for biceps with 5 sets but how do i know how much i should lift when im done im tired but i still feel that i could do more. First set i do 15 pounds 15 times to warm up then i do 20 pounds 12 times twice then i do twenty five pounds 8 times twice and then 30 pounds once. I do this for a few different types of exersice and of course I'm sore afterwards but i dont feel tight its like i should lift more, should I?](https://www.workoutsmart.com/ask-dan/weight-training/i-have-just-started-working/134) - [Will Fat turn to Muscle?](https://www.workoutsmart.com/ask-dan/weight-training/will-fat-turn-to-muscle/182) - [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) - [I recently completed the 4 day a week S and P with olympics program. I am 25 years old now and have been lifting since I was in high school and I can say with confidence that it is the most productive program I have ever participated in. I have always been a big believer in periodization and multiple set training but at times I have found the amount of different approaches to be a bit overwhelming. Your website has taken much of the guess work out of my workouts and I am very grateful. I have told all of my friends about your awesome service. My question has to do with progressive overload. In programs I have experimented with in the past ( for example a russian power cycle) the three major lifts bench squat and clean over a period of several weeks progress to say two reps of two at about 105% of max whereas in your programs no sets are done with weights much above 95% of max. Why is this? Believe me I have no complaints, like I said before I had tremendous success with your program I just find the science of periodization interesting and I am always trying to understand it better. My second question is why doesn't the s and p programs allow you to exchange lat pulls with chinups. I find chin ups much more effective for me and I would like really like to have this option. I have noticed in your football programs that chinups are actually the excercise most stressed for the upper back. Thank you again for your service, I lost 15 pounds of bodyweight and gained about fifteen percent on the three big lifts in just twelve weeks. Fantastic\!](https://www.workoutsmart.com/ask-dan/weight-training/i-recently-completed-the-4/1198) ## Train on the programs Dan writes. [Start 14 days free](https://www.workoutsmart.com/signup)