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What program should I use?

# I have a question for you. First I want to thank you for this great…

The question

I have a question for you. First I want to thank you for this great website. Since I have started I have lost 20lbs and 13% of BF,(187lbs to 167lbs \& 23%BF to 10.6%) and my bench press max went from 125 to about 190. My question is, I have read alot recently about training each body part only once a week to allow for maxium recovery time. What do you think about that? Because I want to add about 20 lbs of muscle mass.

Dan's answer

Dan Wirth, MA, CSCS

Hello, The "one body part per week" training programs are usually best for more advanced people because they have the ability to train extremely heavy and hard which would increase the need for rest. I like to train each body part twice per week but only one of the workouts is hard. The other workout is easier. I have found this system works best for a vast majority of the people I work with. The best program however, is one that works for you\! You seem to be doing a pretty good job so far. I would keep at it\! Thanks, Dan

Dan designed the periodization models the Wave Engine runs.

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## More in What program should I use?

- [Great program\!\! I am on the get lean program and am really noticing results. I have a few questions. After taking the tests and starting the program I have noticed that it doesn't seem that my body has enough time to recover for the next set. What is the advantage of having such short rest periods between set? I've noticed that I've had to significantly reduce weight on subsequent exercises because that particular muscle group is so burnt out from the previous sets. For instance on bench, I've had to take off about 15 lbs. from what was initially recommended and also had to reduce weight on the incline dumbell press, flies, and even lateral raises because my arms get really burnt out. Is this normal?? Why is it necessary??](https://www.workoutsmart.com/ask-dan/what-program-should-i-use/great-program-i-am-on/1647)


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