Hypertrophy Template and Sports Performance

[J.T.]

I am probably 1-2 weeks away from finishing my novice LP where I am still increasing my bench and deadlift but my squat, press and power cleans have reached a plateau. Rather than reset and grind back up, I figured I would start a new program in 1-2 more weeks. I have been using the SS phone app and as a reference, my current standing in the LP is:

DL: 315 x 5 (RPE 7-8ish)
Squat 305 x 5 (last set of 5 is pretty grindy)
Press: 145 x 5 (failing 1-2 reps on my last set)
Bench: 245 x 5 (still not that difficult on my last set)
Power clean 145 x 3

The timing also coincides with the start of my softball seasons. As I have chosen to only play in one league, I will still likely be able to lift 3X per week. My goal would be to add size right now so I can still perform without being totally beaten following my workouts. I am a clean-up/powerhitter so I don't have to actually run a lot but I also play shortstop so I have to maintain some mobility. Would the Bridge program or the 7 Week GPP Hypertrophy Bias program be a better choice? I have not yet purchased the GPP program and I don't know the frequency of that program. Or is there a better option? Thanks!

[Austin Baraki]

How demanding is your softball training going to be? The Bridge may be asking a bit much on top of regular sports practice, but you can take a look at it and see what you think. Either the GPP/hypertrophy or HLM templates would probably be good options as well.

[J.T.]

Not at all demanding. We may have random practices before the season starts but it is once per week games. I was thinking the demand in strength right now is not as important to me as it was pre-season; I don't want to lose strength however. Right now I figure I could lift Saturday, Monday and Wednesday’s as my games are Friday nights typically.

Is the GPP/hypertrophy aslo 3 days per week frequency? In your opinion, which is more likely to assist in hypertrophy out of the two programs?

[Austin Baraki]

Yes, it's also 3 days per week.

Both programs have a solid dose of training volume (which will stimulate hypertrophy), but the Bridge has more of a strength focus.

[J.T.]

Is there a significant difference in the HLM vs GPP/Hypertrophy in regards to the amount of cardio? I am assuming the GPP would have increased cardio simply based on the title. I will purchase one of the two templates to start this weekend. Thanks!

[Austin Baraki]

Yes, there's more conditioning on the GPP template.