What program should I run next?

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1

Hi BBM Team,

Thanks for your super informative blogs and Podcasts!! i have learnt sooo much from you guys! Really appreciate it!

Can you please help me to narrow down which program to run next given this short assessment of my history?

Male, Age 35, 205 lbs. No Injuries.
Professional, Married with family.
I generally only have 90 minutes to train in the morning, 3 days per week before work.
I have been barbell training for about 8 months. (StrongLifts 5x5 > Hypertrophy block found on internet > The Brigde v1 > The Bridge v1)
Alan Thralls YouTube channel lead me to BBM and The Bridge.
Best 1RM Lifts after first round of The Bridge v1:
Squat 308 lbs
Deadlift 330 lbs
Bench 242 lbs
OH Press 132 lbs

In 3 weeks I will be finishing my 2nd time through The Bridge and am looking at what program to run next. I feel like i have narrowed it down to two programs, either 7 week Hypertrophy or HLM.
Given you knowledge of the programs, do you think i would get better results doing Hypertrophy before HLM? or just go straight into HLM?

My Ultimate Goal is to lift 1100 lbs across the 3 lifts in the next 5 years. So I am happy to spend the time to build a strong foundation rather than peaking every 8 weeks.

I really appreciate your expertise!!

Kindest regards,
AusLifts.

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I’m a male, age 41, professional, with family, so: not dissimilar situation to yourself. It’s been a while since I’ve run the HLM template as I’ve been training 4 days/week for a while, but: I would probably do the Hypertrophy template next followed by either HLM or the Bridge 3.0.

Rationale: the Hyp template has quite a different focus/stimulus to the Bridge (esp in terms of volume) so you’ll probably get a more novel response from that if you’re coming off 16 weeks of the Bridge. After that, you could alternate with one of those other templates quite effectively.

In terms of your long-term goals, you’ll probably want to move to 4-day programming at some point (that made a big difference for me). No rush though. Putting together a home gym made that much more viable for me; it cuts out the time overhead of going out to the gym. Obviously not an option for everyone though, plus it’s less social. Good luck!

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