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Which program to run after The Bridge

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  • Which program to run after The Bridge

    I just completed The Bridge 1.0 and am not sure which program to run next.
    Should I just run The Bridge again, or is version 2.0 so much better that I should go that route; or should I switch to one of the other programs ?
    As a 53 year old male my goals are to increase strength and try to make up for sitting at work all day.
    I weigh 160 pounds and am 5'9 with a 32" waist and 19% body fat (according to my fancy scale).

    Thanks

  • #2
    Bridge 2.0/3.0 is a good option, but if you had success on the Bridge 1.0, you could run it again. You might also pivot to a hypertrophy program. BBM has both 3 and 4 day options. The HLM is a strength/hypertrophy blend, if that interests you. And then there's the 12 Week Strength template, which is designed with the idea that the lifter is going to compete at a meet at the program's end. All of these are cool for life post-Bridge 1.0. If you feel like you're up for a change of pace, I'd go with a hypertrophy focus.

    Comment


    • BRB
      BRB commented
      Editing a comment
      Thanks for the input. I have been considering the 12 week strength program. Part of me really wants to try a power lifting comp, My press strength is so weak that I am sure it would be humiliating.

  • #3
    Originally posted by BRB View Post
    I just completed The Bridge 1.0 and am not sure which program to run next.
    Should I just run The Bridge again, or is version 2.0 so much better that I should go that route; or should I switch to one of the other programs ?
    As a 53 year old male my goals are to increase strength and try to make up for sitting at work all day.
    I weigh 160 pounds and am 5'9 with a 32" waist and 19% body fat (according to my fancy scale).

    Thanks
    1. I guess BBM usually says to alternate strenght & hypertrophy based programs for the best outcomes which would mean that it might be a good idea to do a hypertrophy based program for you right now (after the bridge). To add to that, in case you say "i dont care about getting jacked", Jordan mentioned that 60-80% of strenght is attributed to muscle cross sectional area, which you obviously want to increase when you care about strength gains.

    2. With your comment "...and try to make up for sitting at work all day.". Again, i think i remember Jordan saying that this whole "sitting is the new smoking" thing isnt a thing at all. So if you sit all day doing your job, thats fine. Dont think that this is too bad. You sit all day, fine. You work out, great. But dont think "sitting is killing" you, since you might feel sooooooo bad about yourself when you have to work a 10hr shift and suddenly you find yourself noceboing you.

    Can anyone pls comment on my nr 2 pls. Cant recall where Jordan says something in the lines of what i just put in his mouth.

    Comment


    • BRB
      BRB commented
      Editing a comment
      Thanks for your input. I have been kicking around the idea of a power lifting comp just to give me a bit more motivation/something to build towards; so I leaning towards the 12 week strength program.

      To your second point, you are correct. I remember Dr. F. stating that sitting at work is not as bad as it's made out to be.
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