Programming Advice

Training Q&A [Moderated]
1

Thanks for everything you guys have done!!

29 years old, 6’5" 215 lbs and still somewhat a beginner given my low numbers. I’ve been running BBM templates for the past year or so and seen significant improvements in size/strength/health results (i have high fasted glucose, though improving as I’ve anecdotally noticed my BF% drop).
Started with the Bridge then rotating 7wk hypertrophy with 12 wk strength (2 rounds through so far) and in looking back at my logs I’ve noticed that my largest gains/PRs have come in week 2 of 12 wk strength (so finished 7 wk hypertrophy, did 1 transition week, then started 12 wk strength). Last round those jumps were about 15% depending on movement. But I’m just wrapping on 12 wk strength, and I’ve added maybe 5-10 lbs to those PRs from 10 weeks ago.
So my overall question is, given a goal of general strength/health outcomes (and no interest in competing), and since I seem to see more progress following a hypertrophy template and a transition week, should I stick to higher volumes/lower intensities as the core of my programming with occasional higher intensity work? Or is that non linear progress a result of entering the intermediate stage, in which case, what’s your recommendation on how to plan a 30 year block (based on the last Q/A!!)?

Still new to the programming aspect so excuse any poor logic/assumptions in my question.

2

It sounds like you’re starting to make some observations about your specific training response. It’s hard to say how useful / predictive this will be over the long term with a relatively small base of data/experience to draw from, but I’d encourage you to continue experiment with this. If you respond better to higher volume work, that’s a potentially useful clue.

Neither I, nor anyone else, can predict / plan anything close to a 30 year block.

3

Thanks for the input.
Given my small dataset would you tend to recommend continuing to use that rotating approach with volume/intensity until I do have enough data, maybe a few years of cycles? Or for someone who doesn’t have strength specific goals, is it even useful to run an intensity block at all besides the fun/adrenaline of the occasional grinder of a PR?