Programming Suggestions

Programming Discussion
1

Hi all,

I started lifting in January of 2017 when I was 22 and 130 lbs (6’1"). I ran LP with a SS coach and had good success, hindered my my reluctance to gain weight at a faster rate. All in all, I got up to 185 lbs as of October of 2018. PRs weren’t all that impressive, with a 315 squat, 365 deadlift, 135 press and 195 bench.

After October, I stopped lifting because of a range of events (no excuses) and proceeded to lose 30 lbs over the next three months.

Right now, I’m 156 lbs and ready to get back on the train and eat more to sustain long-term growth. If working with the BBM crew on nutrition and programming (group programming) isn’t possible, what should I do? Perhaps run an LP and gain weight? Or should I do the bridge and still gain weight (constant variable across all options)?

Three months can go by fast and I just got in a bad rut. There’s nothing I can do to change the past, so I’m just going to focus on today and start building the foundation once again.

Thanks!

2

Start with The Bridge free version. Read To Be A Beast and calculate your caloric and macro intake. Go forth…

Then in the last week of The Bridge consider what you want to do for the next block. A general rhythm, by no means set in stone, is to alternate between a strength program (Bridge, HLM, 12WS) and an hypertrophy program (3day, 4day).

I am sure if you commence The Bridge, read To Be A Beast, and go back and read a bunch of posts on this forum you will be in a great place by the end of The Bridge to make a decision as to where to go next. Remember, this is a long game and at 22 you are pretty early in.