I just wrapped doing the Bridge after doing some SSLP stuffs, as a buddy whom just started lifting recently wanted a gym partner. I consider myself an intermediate lifter, while I have lifted for some time, my knowledge and ability has increased quite well over the past year.
With the Bridge here are my starting and ending numbers:
A little about me: 6’1" (just about), 35 y/o male, 215-217 lbs. 36-38 waist I base my nutrition/ macros around TBAB fat loss. For the most part I am maintaining my weight (have lost a couple of lbs), but have seen some recomp, as I am looking more defined, am getting stronger, and my trouble area (waistline) has been shrinking. I am not as hardline as I should be with my diet. Goals are to gain strength and reduce body fat.
After doing some reading my thoughts are that the next program I am going to run is the 3 day Hypertrophy, and then running the Bridge again, but I want to ask some questions:
While adding size and gainzZz is always nice, I don’t want to sacrifice too much strength, as I still want to increase my weight on the bar after my next Bridge run. In this case would the 3 day Hypertrophy be preferable over the 4 day? TBAB- macros and calories will stay the same.
Would you recommend a different program other than Hypertrophy (3 or 4 day) after finishing the bridge?
Expanding on question 2; 3. I hear there are some new programs coming out. Should I wait for those, and then ask this question again, or?
I think either of the hypertrophy plans would be fine depending on how much training time you have. Alternatively, the new powerbuilding plans coming out this week would be right up your alley. I’d start on the 3 day version.
Hey Jordan, thanks for the reply! I will definitely hold off on my next program to review the new power building plans that you’ll be releasing. Thanks!
I had a chance to look at the new templates, and I think the powerbuilding 1 template will be my next choice. I think I am more suited to the powerbuilding 2 program, but the schedule of the PB1 is better for me, and I would move the Saturday GPP to Tuesday (I assume this would be okay?), which is similar to the Bridge 3.0 program. Out of curiosity, how much different is the PB1 program from the Bridge 3.0? I like the idea of the Hypertrophy plans for size, but I think size will come with strength and diet, perhaps not as dramatic though?
Not sure if it’s entirely appropriate to bump this thread as I am going to include numbers from Powerbuilding I, and it’s probably better to start a blog of sorts in the unmoderated section; however, I did want some guidance on next template recommendation. First and foremost I ended up finishing the Powerbuilding I program way better than anticipated – I didn’t think I would end up seeing the progress I saw, and really enjoyed the programming and its (at times) subtle changes over time.
Initially I ended up purchasing the Powerbuilding I template, and started it getting about halfway through. I then took some time off (oops), and came back starting the Bridge. Once completing that I ran Powerbuilding I again. I am trying to lean out, so some lifts didn’t see much change, although I am feeling stronger - weight has gone up to ~224, and I’m again watching calories as I am in a deficit. Here’s where I ended up:
So again I ask, what would be a good recommendation (if not a Bridge or PB I rerun) for the next couple (few) months as I work on leaning out - ideally around mid to upper 190#s? I was considering Hypertrophy I. If it matters: My home gym consists of an R3 rack, Rogue OHP bar, and 10-50# dumbbells.