Finished Bridge 1.0 - Next Step

Training Q&A [Moderated]
1

All,

Just finished the Bridge 1.0 and have seen great strength increase. I really appreciate all of the info/wisdom that you provide on the forums/podcasts/YouTube, etc. Found my way to Barbell Medicine through Alan Thrall’s YouTube channel.

I am trying to decide between Bridge 3.0 and the Hypertrophy templates for my next training phase with the ultimate goal of finishing the 12-week Strength Template (after doing Bridge and Hypertrophy).

6’0” 31years old
198.6lbs
34 13/16” waist
Bench 1 at RPE 8 225lbs
Squat 1 at RPE 8 315lbs
Deadlift 1 at RPE 8 405lbs
OHP 1 at RPE 8 155lbs

I loved the progress I had with Bridge 1.0 but want to continue to get stronger while controlling my waist measurements. Currently doing the “Recomposition” macros listed on “To Be A Beast” article. 2550 calories (230p, 250c, 70f) and both weight and waist are trending down, but I haven’t noticed my strength being affected. Really, I had never seriously tracked what I ate until starting the program. Started with a little over 36” waist and figured “Recomp” was the best way to start.

My goal is to continue adding weight to the barbell (going for the next big milestones of 3, 4, and 5 plates on bench, squat, and deadlift, respectively). How fast or how slow I get there doesn’t matter to me; I just want to keep my waist at a healthy measurement. Do you have a recommendation on which template to do next to help me on that path to my goals? Do you see any adjustments you’d make to the nutrition (not intending to crossover from the nutrition page - just thought that info would be helpful in recommending a template).

I really appreciate your help and really respect all you guys do. Looking forward to continuing to build strength with you guys!

2

Luigi,

Thanks for the post and congrats on your success :slight_smile:

I think I would do The Bridge 3.0 next and see how you do with that. If after that you’re even more geeked out on getting stronger, I’d do the 12 Week Strength template. If you’re wanting a little break from getting as strong as humanly possible in 3 arbitrary movements, then I’d do the hypertrophy template. Hopefully that helps you decide what to do from a training standpoint.

For the nutrition, I think probably be trying to gain weight slowly to better support your goals of getting stronger.

3

Dr. Feigenbaum,

Thanks for the reply and advice! I’ll do the Bridge 3.0 next, then, and increase calories slowly. At what waist measurement would you start pulling back on the reigns? Or is the slow calorie/weight increase the whole point of keeping the waist in check? Thanks!

4

I’d probably have 37" as a hard stop for you if I had to guess.