Hi there people of nuance and thanks for putting out great training information.
I’ve been running the bridge 1.0 and over time added sets and changed some of the assistance exercises. (okay, not the bridge anymore, but you get the basic set up of “my program”) With good progress and still improving my lifts weekly/every other week. The cardio is still the same, one session with steady state cardio for 30 min and one session with 2x12 sprints.
and if I’ve understood things correctly, the more advanced you get, the more volume you need over time to keep getting bigger/stronger. And to tolerate this increasing volume, you need to be “trained enough” or have enough work capacity. So my question is, does a 3rd cardio session a week set me up for better strength and hypertrophy outcomes compared to 2 cardio session a week? The goal is essentially to keep getting bigger and stronger.
I am thinknig really long term here, if my strength training sessions average 2h now, maybe in 3, 5 or 10 years they are going to be 3h+. is there like a “cap” at 2 sessions a week where a 3rd won’t do much for strength and muscle gainzzzzz?
Stats:
Male, 23 y/o, 185 cm, waist 87.5-90 cm and body weight 100-103 kg depending on how much I’ve eaten the last days/week
with lots of time to focus on training.