Does any one actually know what are the differences/focuses between those 2 program as both focus on strength? I’m finishing my 7 Week GPP Hypertrophy and don’t know which one should I start.
I have two more days left before I wrap up The Bridge v2.0. I’ve not done the 12-week strength program yet, and may never as it is a 4-day per week program. It takes some reall effort getting 3 days in per week for me due to other scheduling constraints. I know there is a tweak for making it into a 3-day program, so someday I may try it.
I got much stronger over the course of the Bridge 2.0. Biggest difference I can see between the two is the 12-week program as written allows for more variations/volume, and being longer at 12 weeks allows for 3 distinct phases, with a push towards PR’s in the last phase which is not in the Bridge.
You could also try to mix the 4 day and 3 day version (on the weeks when you are busy you do 3 days and when free you do 4 days) the 4’th day is all accessory exercises so I guess the only drawback would be gimping your potential gains on main lifts
That’s not a bad idea. I feel pretty beat up the day after I lift now. Can’t image doing heavy deadlifts the day after heavy squats at the moment.
Also, what did you think of your run through the GPP Hypertrophy template?
I may be biased because I was coming from a not regular texas method but I really enjoyed the variation (texas gets tedious after a while) and I definitely picked up muscle definition (more on the upper body as I was lacking there ) although the 15 reps then 5 breaths rest and then go for 3-5 until you fail is hard and you need some one to spot you on some lifts (especially on BP) I will definitely do it again in the future as some sort of filler between my strength programs. Over all I feel stronger and bigger no pains or aches 
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motomysz, how long did the sessions typically run on the GPP Hypertrophy template?
This is the second reference I’ve seen to “The Bridge 2.0” but I can’t find a reference to it on the site or with Google. Was it in the latest template package?
Yes, and it’s individually for sale from the BBM shop now.
The 12 week strength program is meant for peaking for a meet, or to test your 1RM.
The Bridge 2.0 and HLM are developmental strength programs for getting you stronger, but there’s no focus in specializing and peaking for a 1RM event.
If you’re still an early intermediate with no meets in the next few months, the Bridge 2.0 is a great idea to do before the Strength Program. If you’ve already done Bridge 1.0 or HLM though, feel free to give the Strength Program a go. Jordan also says the Strength Program is great to do after a GPP block.
Well depends if you do the bonus arms exercises and gpp on the on days or off. I did them after my main lifts but roughly it would takr me up to 2hrs depending on the warm-up (squats take forever) and for arms i did the fast version
I think i will do the 12 week just to stroke my ego a little bit ( I have been stuck at the same weights for a while - too many resets) and i have a lot more time in the next 3 months
How often often did you do arms? I’m going to do it at least once a week, but not sure about 3x per week.
How much is it allowed to talk/reveal about these programs without “giving it away”?
I don’t mind paying the prices for a program I’m gonna do for 2 or 3 months but I feel like there’s not nearly enough information to know which one is the best for me. Usually I look at a program very closely before I decide if it’s for me.
I know the 12 week strength program says it’s for you if you “have a a good amount of time over the next 3 months to get strong”, but still that doesn’t mean much. It would be good to know that it’s a 4 day program vs. 3.
Regarding the Bridge 2.0 it says:
"Are you just finishing the Novice Linear Progression? If yes, you’re the perfect candidate for this template.
If you have been an intermediate for awhile, you’re healthy (not beat up), have a substantial amount of time over the next three months to get really strong, and have run The Bridge V1.0 before, and are looking for maximal strength gains in preparation for a meet or similar “testing” situation, then you are likely a better candidate to run the 12 week strength template"
This is vague, but it implies that it is a replacement for the bridge 1.0. It would be nice to know a little about how it differs. Is it a “premium version” of the bridge or something substantially different? What makes it worth paying for when the Bridge 1.0 is free? Is there anyone for whom 2.0 would be definitely a better choice or vice versa? What about running after the bridge (as the name seems to suggest)? I am aware of what it says above about running the 12 week template after the bridge instead, but that is actually talking about a very specific circumstance. What if I have already run 1.0 and am looking for strength gains NOT in preparation for a meet or testing situation?
It seems like they are suggesting HLM would be the best option after the bridge 1.0 if not going all out with the 12 week strength yet, but then I don’t really know anything about the HLM besides the fact that it’s HLM. I thought the bridge was already sort of HLM except using exercise selection (and RPE of course) instead of percentages to determine the absolute intensities. Does that mean that this HLM is slightly more of a clear cut version like those presented in Practical Programming?
I’m not trying to be rude or piss anyone off. Just some honest criticisms of how these are presented from an admittedly fussy potential customer.
well I got all programs in 1 excel and there is a bit more explanation in those but then I’m not sure about the “giving it away” part too much, If you want to get an official response I guess you heave to head to the moderated forum because I have not seen any one from BM actually replying to the posts in unmoderated forums
Email them and ask. But I’ll give you my responses. The 12-day program is definitely a 4-day per week routine. There is info in it about how to tweak it for 3 days if you want to. Like the description says, I wouldn’t attempt it unless you are solidly an intermediate.
I’ve done both Bridge programs. They are more similar than different. The rep scheme in 2.0 is slightly different, and I honestly think 1.0 is the best place to start if you are new to RPE. Running 2.0 after that is a good idea I think, but not necessary at all. Both of these programs are version of an HLM as you suggest. The design tweak is that you do one lift heavy and another light on the same day, so it’s staggered in a sense. You can see this on the free Bridge 1.0, so 2.0 is similar. There are some minor lift variations between the two. The rep scheme on 2.0 to me is more straight-forward, which is good, but also something that would be harder to learn if you weren’t already comfortable with RPE. IMHO, definitely do Bridge 1.0, then either 2.0 or HLM next.
The HLM is more like a traditional HLM where you have a heavy light and medium day. A few of the lifts are on different days than on the Bridge(s), and the rep schemes are different to adjust them. The lift variations are slightly different too. The HLM looks like a perfect intermediate program to me, I just haven’t run it yet. Combined with one of the GPP programs, I’d think you could alternate the two for a very long time.
If you only want to buy one program, my vote is HLM all the way after you do Bridge 1.0
Sorry missed your comment, I did arms 2 times a week Monday and Friday
Thanks a bunch Euby. That is very helpful.
I’m not sure if I’m in the market for another strength program at the moment anymore because I am having trouble with the bridge while losing weight. I am wondering if a GPP program would be a better option after if I even finish it (6 weeks left). They say the GPP Hypertrophy program works for losing weight so I’m curious about that one now.
I’m not sure how 15 rep bench press will help retain my strength while losing weight. Does it mix in lower reps too? Do you have to do this 15 rep insanity for all lifts? I’m not sure what doing a bunch of “arms” will do either if I’m not in a caloric surplus to grow them.
You do the 15 reps + the until you fail sets only on the even numbered supplemental lifts and I guess the over all purpose is to accumulate enough volume to stimulate growth (volume = growth) I never heard that the Hypertophy one is for weight loss I would actually think it would be GPP endurance. I did run a slight calorie deficit on my GPP hypertrophy but my aim was body recomp not weight loss (maybe max 2kg weight loss) I agree that the 15 reps + 5 sec rest for each 5 rep set with squat was insanity but the others were quite doable
This is what it says in the description for the hypertrophy one:
“This program works best for hypertrophy when the trainee is actively gaining weight. Conversely, this program could also be used for one who wants to lean out, as the added volume and lower fatigue demands likely work well for this application as well.”
It seems to me that maybe the endurance one might not be as optimal for maintaining muscle/strength while losing weight.
I’m not sure what optimal for that even means though. I mean it’s pretty obvious that the bridge is better for losing weight than say the Texas Method because instead of failing reps then detraining you adjust the weight via RPE to what you can manage. But if the weight you can manage is lower every week is that detraining too? I don’t know. And I’m sure how much more optimal the GPP hypertrophy would be compared the bridge.
It says that the “added volume and lower fatigue” will work well but I’m not sure what that means. For maintaining strength/muscle? For not burning out? I can see how lower fatigue would prevent burnout while losing weight and how increased volume would preserve muscle but I thought a certain amount of intensity was required for maintaining strength but that would bring with it more fatigue.
I guess I should take this up with the Drs if I can put it across in such a way that it’s easy enough to answer that it doesn’t count as “coaching”.
yeah sounds like we need a Nuanced® answer