Where to go next...

[JamieC]

Hi everyone, long time lurker first time poster here. Sorry for such a long post, but I like to be thorough.

I'm looking for some advice on my next step regarding program direction. I might be a slightly unusual subject (or maybe just solipsistic), and I'm not sure which program suits me best.

So I ran SSLP about 1 year ago and finished with (I think) average results:

Squat 127.5kgx5
Bench 75kgx5
Deadlift 135kgx5
Press 50kgx5

Over the past year (I only discovered BBM recently), I've fucked around with 5/3/1 (no progress other than slight aesthetic), Texas (a nightmare), and finally a self/custom built HLM program that I actually got some results from.

Squat 135kgx5
Bench 80kgx5
Deadlift 160kgx5
Press 50kgx5 (heavy pressing seems to trigger a tendonitis like pain in my left shoulder so I abandoned the press for a while)

My stats are:

Male, 33
180cm
88kg
18% bf

The reason I might be unusual is that I work as a PT/instructor for a gym, so I have a pretty well rounded base of fitness (reasonably strong, reasonable endurance/work capacity, reasonable flexibility etc). My technique is decent though my squat gets sloppy at higher intensities. My bf is slightly high because I like to cook and I enjoy food. I am in good shape, injury free, healthy.

I am long limbed and fairly slender (if that is relevant).

So after all that, what I really need is some advice on which program to do next.

After reading through the bridge, it looks like I'm probably already well conditioned for the volume and gpp prescriptions, and I'm not sure it will be an appropriate program for me. Or, am I seriously underestimating the program? I currently lead a couple of spin classe each week, as well as other less intense classes, so my aerobic base is decent.

I have struggled to build muscle despite eating ~3000kcal + 180g+ protein.

My goal are mixed - strength is the primary goal, but also want to improve aesthetically in order to "look the part" for my job. I have no current desire to compete, but that could be influenced by my poor progress over the past year.

My instinct is to just run the bridge and then move onto hypertrophy I after that (mostly to learn from the good Dr's methods), but I feel the past year was spent mostly making mistakes and would prefer to not continue that trend.

A final question is - how detrimental/effective would it be to add arm, delt, glute work to the bridge?

Thanks for reading,
Jamie

[Jordan Feigenbaum]

Jamie,

Thanks for the post and for joining our forum. I hope you like it here

A few notes:

1) I think running the Bridge then powerbuilding 1 or 2 would be ideal for you. I'd recommend the bridge first to get used to our programming style, RPE, and movement variability.
2) I wouldn't add extra work to the bridge, but it is included in the powerbuilding and hypertrophy templates.
3) I think if you're interested in gaining weight, you'll need to add additional calories Protein looks fine though.

-Jordan

[JamieC]

Jordan, thanks so much for your reply.

There is one other piece of data that I neglected - my waistline has crept up to 37. I measured today after reading your TBAB article. This (along with your response) has definitely swayed me towards running the bridge with a slight caloric deficit and a bump in protein and fibre. Does this strategy make sense or would you still recommend maintaining or even adding calories?

I'll follow your advice and not add anything to the bridge - it's pointless to while in a deficit anyway.

[Jordan Feigenbaum]

I would recommend reducing your waist circumference by reducing your calorie intake yes

[Jklute]

Hi I'm in the same situation. Just finished week 8 of the Powerbuilding template and my waist has also crept up to 37 inches. So would it be good to go back and run the hypertrophy template after week 10?

[JamieC]

Thanks doc

[Jordan Feigenbaum]

You could re run the PB template or do the Hypertrophy template in a calorie deficit, yes.

[Jklute]

Awesome. Think I’ll re-run the power building template. Last question - should I take a de-load week before restarting or just go right into week 1? Really appreciate you taking the time to advise people.

[Jordan Feigenbaum]

Awesome. Think I’ll re-run the power building template. Last question - should I take a de-load week before restarting or just go right into week 1? Really appreciate you taking the time to advise people.

The templates all have a low stress week to start them off, so I'd just run them as planned.

-Jordan

[Jklute]

Ahh that’s right. Thank you.