Weight loss Programming Question

Training Q&A [Moderated]
1

Hello, I need help selecting BBM program(s) to purchase.

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Been on ‘The Bridge’ since beginning of January, after a little over a year of serious strength training, and trying to decide what to run next while I lose about 25lbs by the summer. Goal is to maintain/gain as much strength and muscle as possible during cut and then work towards my first powerlifting meet in the near future.

Is there any consensus as to whether it’s better to be on a Hypertrophy or Strength program while losing weight (or perhaps a combination such as Powerbuilding)?

A little more info:

  1. prior to The Bridge I spent a year training full body every other day (3-4 days per week) consisting of 3x5 squat, bench, chins, press. I had started with a standard LP and then eventually became adding weight every 2-3 weeks (whenever I could)
  2. all training before that was done in a fairly unstructured bro-split fashion with poor results
  3. over this time I gained about 50lbs - from 155 to 205lbs at 5ft9inch
  4. training maxes at the end of 2019 (before starting the Bridge) were 160kg (350lbs) squat & deadlift, 130kg (286lbs) bench, 90kg (200lbs) press
  5. waist circumference currently over 37 inches, estimated body fat % is low-mid 20s
  6. I want to lose about 5 inches around my waist and get close to 15% BF, hence estimating I will need to lose at least 25lbs
  7. once I have reached a desired waist circumference I plan on going on a small surplus to slowly gain muscle and strength
  8. eventually the plan is to enter my first powerlifting meet around the end of 2020/early 2021

In conclusion:

  1. Do I run ‘Hypertrophy I’ after ‘The Bridge’ while cutting and follow it up with ‘Strength I’ when I am back on a surplus, or the opposite?
  2. I could also run Hypertrophy I followed by Strength I during the cut and then run them both again but on a very slight surplus to round up the year.
  3. Would I be better off using ‘Powerbuilding I’ instead of one of those two?
  4. Would it make any sense to skip directly to a 4-day a week program since I was doing more than 3-day weeks already prior to the bridge? Huge thanks to anyone who will take the time to read and provide insight.

Best,
Tommy

2

Tommy,

Thanks for the post and the background info :slight_smile:

To be clear, I don’t think it’s going to make a huge difference whether you run Strength I, Hypertrophy I, or Powerbuilding I while you’re in a calorie deficit outside of the different focuses of each program, e.g. strength, hypertrophy, or a mix.

If you’re coming off the bridge, I really like powerbuilding 1 in that case. After that, pick whatever program most closely aligns with your goals…which may be a 4-day per week program if you have the time!

-Jordan

3

I wouldn’t have a problem with you going to a 4 day plan after powerbuilding 1, no. The hypertrophy II plan is cool because you’ll get to choose your own exercises :slight_smile: