Hi folks. I searched the forums but couldn’t find a thread containing the answers to my question.
What do you recommend for programming post-Bridge?
To clarify, I recently completed The Bridge and had tremendous results. I would like to program for some long-term goals–mainly to become stronger in my core lifts. My current maxes in lbs are as follows:
I can’t find the threads where they talk about it, but yes if you are progressing well on the bridge it’s okay to run it back to back. But Jordan has also advocated for alternating their GPP Hypertrophy template with a strength oriented block, bridge 1.0/2.0 or 12 week strength\press.
Thank you for this list. Is the Bridge 1.0 the only free download? I’m a graduate student on an extremely tight budget and my concern is that the programming I need will be locked behind a paywall.
I can’t find the threads where they talk about it, but yes if you are progressing well on the bridge it’s okay to run it back to back. But Jordan has also advocated for alternating their GPP Hypertrophy template with a strength oriented block, bridge 1.0/2.0 or 12 week strength\press.
Thanks. Have you tried it back to back? I’m worried that it will be too strenuous without some heavy modification.
Thank you for this list. Is the Bridge 1.0 the only free download? I’m a graduate student on an extremely tight budget and my concern is that the programming I need will be locked behind a paywall.
From BBM, I’m afraid this is the ony free program… I understand you issue, though. No easy way out.
I haven’t done it yet, but from what I’ve been learning with these guys, I’m afraid the opposite is more likely to happen. You would adapt to it and it would cease to be a good program to you, eventually. And then you would need to add more volume in a new program.
From BBM, I’m afraid this is the ony free program… I understand you issue, though. No easy way out.
Thanks for your reply. Yeah, I always feel bad trying to scrounge free programs. On the one hand, the folks who write them deserve compensation since it’s their expertise that goes into the programs. On the other hand, I’m a broke grad student on food stamps who has next to no disposable income. I do pretty good for a gen-pop lifter in terms of my maxes, but I know I’m short-changing myself without access to better coaching and programming. It’s incredibly frustrating to know I can do better, but be unable to acquire the necessary resources.
If you got tremendous results the first time and can’t access any of the templates, definitely just run the Bridge 1.0 again. You may get diminishing results with each run, but I’d gander you could do it 2-3 times in a row and make progress each time.
Personally, if I were to run the bridge back to back, I’d probably change up some of the supplemental lifts each run. Switching up between rack pulls, deficits, and pause DL. Closegrip bench, floor press, 2ct/3ct pause bench, pin bench, etc. This keeps the stress a little more novel each run through to keep making gainz.
They did mention in the Part 3 podcast that new exercise variation can cause appropriate stress at lower weights (and volume?) w/o excessive fatigue. This part was “squishy” and a bit theoretical. I think the take home is that it doesn’t always have to be more and more volume.
Thanks for all the replies, folks. This is very helpful. I’m currently running the Bridge again with slight variations (more bench volume as my bench was backsliding). After this, I’ll be de-loading and cutting weight, so I’ll likely move into a different program. I’m also looking into finding a coach or another qualified individual who might help me with future strength programming.
Have any of you had major success in terms of strength post-Bridge? If so, may I ask what programs you used?
Honestly, I think if you listen hard enough to the podcasts, particularly the programming series, and if, as you say, you’ve had good results with the Bridge, you could design your own program based on these principles - depending on your goals. It should become apparent soon enough if you’re on the right track.