I’ve just finished one run through The Bridge after the NLP. Here are my stats before the LP (01/01/2018), after the LP (26/3/18), and after The Bridge (today):
Squat: 80kg 3 x 5 → 147.5kg 3 x 5 → 160kg x 1 @ 9
Bench: 60kg 3x5 → 85kg 5 x 3 → 92.5kg x 1 @ 9 (paused)
deadlift: 130kg 1x5 → 180kg x 2 → 195kg x 1 @ 8
Extrapolating from what you’ve recommended for shorter guys, I should be weighing around 110kg to no longer be underweight. But I’ve also heard you say that a 38"+ waist is bad regardless of height…
I’m planning on running The Bridge 2.0 next. How much weight would you recommend I gain each week, given my height, weight and waist?
I cannot recommend a weight for you that is worthwhile. We also have never said that a 38" waist is bad for health. 40" is the cut off, but given your height it is highly likely that none of the normative data applies to you. That said, if you’re putting on good amounts of muscle mass then I would gain weight. The evidence you’ve provided suggests that this is the case, as you’ve gained 14kg and only gone up by 2.5" on your waist.
I have just re-listened to the weight gain podcast and you’re completely right of course; you said 40" is the cut-off. Sorry about that.
I actually have no concept what a good weight gain to waist increase ratio is when trying to put on muscle, so thanks for clarifying.
Unless you suggest otherwise, I will slowly (~0.5 - 1kg / week) gain weight until my waist approaches 40", at which point I’ll likely maintain weight - hopefully allowing me to reduce my waist size by an inch or two. By then, I’m hoping to weigh in the region of 110-120kg and be decently strong - perhaps strong enough not to completely show myself up at a meet.
Thanks again. It’s really cool that you (and Austin) take the time to help people out on here for free.
GainzZzopenic, thanks for asking the question I was searching for! My waist is approaching that 40" mark, but at 6’8" I wasn’t sure what was too big.
Usually (Inches x 3 = Pounds) is a decent guide for a lifters weight.
Example:
5’10" = 70 x 3 = 210, so the average dude will be just over 200.
6’7" = 79 x 3 = 237, so your estimate isn’t terrible. It’s right in line with my own 240 goal.
For reference my progression has been:
37 y/o
6’8
bw: 84kg → 103kg
waist: 34" → 38"
Just started intermediate programming:
Squat: +90kg
Bench: +36kg (needs work and I’m in progress)
Deadlift: +100kg
I went from regular 34x38 Levis 501s with some thigh room and a good waist fit, to 36x38 Levis 541 athletic cut jeans with the thighs tight and room in the waist (they are stretch material).
Jordan, any strategies or things you’d suggest when talking to a lifting skeptical primary doc? Shall I pimp your website or something?
I have my annual physical next week and I’m sure my doc is going to get on my case about the ~40 lbs of weight gain and the small gut I’ve acquired. I’m actually debating how to handle the situation. Should be an interesting discussion.