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've been using your programs for about a year, and have seen some results. A… The question I've been using your programs for about a year, and have seen some results. A problem I've been having lately is on some exercises with a large \# of reps (ex. 3 sets, 20 reps, 15 reps, 10 reps), I can handle the weight, but I cannot do the full \# of reps in a set without resting for a minute or so. So, to complete an exercise, instead of doing 20,15,10; I end up doing 10,10,10,5,10. Is this what I should be doing, or should I lower the weight and do the complete sets with no rest? I feel I can easily handle the weight for the 1st 10 or so reps of each set, but then it is impossible to continue without rest. After the rest, I have no problem handling the weight for the remainder of the set. Dan's answer Dan Wirth, MA, CSCS Yes, these workouts can be pretty tough. You will definitely want to decrease the weights so that you can complete the repetitions without stopping. The whole focus of the high rep protocols is to provide for a major conditioning affect to the muscle as well as imparting a large caloric burning effect during the workout. If you don't want to do as many reps than just switch your program to one of the General Fitness or Strength and Power programs. Also, some of the bodybuilding programs will start out with higher reps for some of the exercises but will transition into lower repetitions as you progress through the weeks. Have fun and work hard\! 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) - [How important is doing the exact weight? I have a multi station and the plates are 10LB each, which makes it impossible to do 5 LB increments. so I just use the same weight for each of the sets. Is that OK? Also, some of my body parts are never sore while others ones are sore for a couple of days. Does this mean that I am not working certain parts hard enough (even though they are exhausted during the workout) or am I not using enough weight or am I doing to much with the parts that are sore. I am the kind of person who feels that no pain is maybe not really a gain.](https://www.workoutsmart.com/ask-dan/weight-training/how-important-is-doing-the/123) - [I have read in magazines that you should only work out your large muscle groups once a week. I am young(18) and if I work them once a week, I don't see any results. I used to work out almost every day and I got big, but I got to a point were I couldn't get bigger. Was I over-working before? I took a break, should I go back to working out every day?](https://www.workoutsmart.com/ask-dan/weight-training/i-have-read-in-magazines/54) - [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 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) ## Train on the programs Dan writes. [Start 14 days free](https://www.workoutsmart.com/signup)