What to run after the legacy Hypertrophy template?

Training Q&A [Moderated]
1

I’m just about to finish up the 3-day hypertrophy template. I had mixed results - definitely saw hypertrophy in my upper body. Deadlift went up, bench and press stayed the same, squat actually went down about 10%.

I’m wondering if the Bridge 3.0 is good to run next.

Thanks for any advice.

Sunil

2

Sunil,

Thanks for the post and the feedback.

I think your next move should be reflective of what you want to do next. If strength is super important to you then I’d recommend one of the strength templates (Strength I or II). Alternatively, one of the new Powerbuilding templates (Powerbuilding II if you can swing the frequency) would be right up your alley if you’re looking for strength and size, but not prioritizing either.

Lastly, we’ve seen strength results all over the map on the Legacy Hypertrophy plan- with some experienced lifters setting all-time 1RMs and some folks seeing a regression in strength compared to previous 1RM. I think this represents the spectrum of results people are likely to get from a given program and the relative lack of specificity in the program from a 1RM perspective.

3

Thanks for the advice. I will check out the Powerbuilding template.

It looks like you are sunsetting the Bridge 2.0 and 3.0 templates. Are they still useful in certain situations?

Thanks again.

Sunil

4

I think they’re decent programs, yes. However, I think there are some changes I’d make based on feedback we’ve gotten that are reflected in our latest templates.

5

Dr. Jordan I hope it’s cool to piggyback here. I am just finishing legacy 3 day hyp and was going to run Bridge 3.0 next, which I already purchased. I am going to go ahead and run it but I was just wondering what would replace it in the new templates for possible inclusion in a later cycle. I would gas power building or strength lifting?

6

The Strength I is probably most similar to The Bridge 3.0.

7

ok thanks for the reply

8

So after Bridge 3.0 let’s say I run one of the new hypertrophy templates would you go to the strength 1 after that or the strength 2 since I already ran the bridge 3.0? Or something else entirely? My goals are basically to keep getting stronger as long as I can

9

Strength II in this case.

10

Thank you Doctor appreciate your consideration