I’m 4 months post shoulder surgery, and thanks to Dr. Miles and the bridge template, i’m back to lifting my pre-injury weights (B: 255, S: 265, D: 365, ), which is super awesome (i know it’s not a lot by you all’s standards, but these are great numbers for me), i’m so happy i found you guys.
I’m now about to start the hypertrophy template (3/week, 7 weeks). Have 2 questions for you all on that program. Thanks in advance!
Context: i’m vane, and want my big(er) juicy(er) arms and a better sixpack (i know sixpack is mostly about reducing the BMI, mine are visible, but still want to increase muscle cross-section as much as possible),
For arms and abs: i went up to 3x per week on the bridge (5 sets on high stress weeks, 4 sets on mod stress weeks). Should i keep the volume or take it down to 1/week the hypertrophy template sets for week 1? If not, should i drop the number
It looks like it works up abs and arms to 3x per week by week. If i’m keeping my 3x/week volume at the start of the hypertrophy template, how should i titrate the volume up over the course of 7 weeks? Should i just add a set every two week, so i end up at 6 or 7 sets per day (adding 1 minute to the abs AMRAP every two weeks)?
Hey, thanks Jordan. Any chance you could give a quick explainer on why you’d rather have me drop the arm/ab volume to a third of what i’m doing now on the bridge? I think I remember hearing you say on the tubes that you’d bump up the default volume of an exercise in a program if previous volume was much higher. Thanks again.
Thanks, Jordan. When do you think people start benefiting from that much volume? (And apologies for replying 2 moths after your response. Hope you’re well.)
