Does the order in which BBM programs are done matter? Would any still work in the future depending on chronology as they all provide different types of stress (I’m assuming).
It depends. What are your goals? What is your training history? What are your stats? Would you consider yourself to be more training sensitive, or more training resistant?
Can I jump in here with a specific question rather than start a new post?
I’ve just hit week 6 on the 4 day HT template with good progress in mass and maintenance of strength so far. I ran the 3 day GST template before this as an intro to RPE. The 4 day HT template It is a high press volume template but I want to focus on strength next round. I was thinking of HLM but the pressing volume is very low in comparison. I could drop the day 2 squat, up the squat volume on days 1 and 3 and put in another bench movement on day 2, but the volume is still lower. Another option is just increase the BP volume on days 1 and 3 as I think it probably doesn’t really matter which way I go there.
I know it’s not a good idea to drop that much volume if hypertrophy was the priority, but is moving to a lower volume 3 day strength template OK if strength is the focus? ( I would be guessing the volume and intensity of the HLM is high enough to maintain mass).
With shift work and on call, I like the flexibility of 3 days a week and the extra rest day between full body sessions is a nice psychological break for me. With that in mind, I am thinking of rotating 4 day HT and 3 day ST (either HLM or GST) over the next year or two and wondering if this would work well enough for a general strength trainee.
Thanks for any input.
Pete
(49yo, 5’ 10" 195lb 16-18%BF, training for 2.5 years)
I think that the 12 week strength would be more optimal. But if you can’t fit the 4th day in, then I would run either HLM or Bridge 3.0 and just add in some extra backoff sets to the current slots. You’ll have to feel it out a bit, some slots you may be able to keep the weight the same, others you may have to pull 5-10% off to hit more sets. Experiment and see how it goes.
You could also do something on your GPP tricep arm slots that has some bench carry over like dips, JM press, or close-grip bench.
To add to PWard’s advice, if you run HLM/Bridge, my personal bias is to drop the OHP and replace it with a supplemental bench. With 3x/week benching you’re in a pretty good spot to make bench strength gains (not that you can’t with keeping the ohp).
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Ok guys, so just add more volume to the current slots. I’ll play with 3 day bench and maybe some sets of 8 on OHP after the light day or something. Thanks for the input and advice, guys, much appreciated. Pete
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