Thanks again for your time and respond.
The only thing i am not sure is,when which scheme to include and when not.
Sure its a matter of goals.
If 5x5 is my first hard day,which difference it will made when my second day is 3x3 for example or 4x10?
In the first case the goal is more towards max.strength-cause the load is simply higher and more useful to recruit the fast twitch fibers and CNS development.
In the second case the 4x10 is a classic hypertrophy workout scheme so quite different from the load regarding 5x5.
if you do 5x5 and 4x10 the same week it has a kind of conjugated/undulated periodization-which is also a type of programming.You concentrate on 2 qualities-hypertrophy and strength.
I am simply not sure which way is right.Should i focus on one quality ore more?
IF max.strength is my goal it will sure my smart to keep 5x5 and 3x3 the same week.
But if hypertrophy is to be forced-will a 5x5 and 4x10 will work,or would it better to pick 2 hypertrophy paramters-say 4x10 and 6x6.
My question regards not really only volume,but simply the parameters and the bodys response to it.
MY best last programm was the AOW which had a 4x6 day a 8x3 day and a 4x10 day in it.
I stalled but stronger and bigger 3 months later,changed the exercises and paramters and was not able to increase anymore.
I am not that advanced though-my best bench was 90kg 5x5RPM with 90BW and 186cm height.
After this i tried both bill starr versions form madcow but didn´´t responded-thats why i thought ,more volume could be a solution.
The question only for me is,if the paramters in the same week should be identical regarding the goal ONE goal and that perhaps i need more work regarding a strength quality to achieve progress again.
In the AOW i did 3 different exercises for chest-one day bench one day decline one day incline.
Thats why i now switched to bench only, to perfect my skill regarding this motion.(the exercise switching before didn´t do sth for me)
PErhaps at the AOW -when my bench day was 10x3 this work was enough to drive my bench up to this point-and so it could be,that i simply need more work to “practice the bench”
So to come to the point again-do you think-if i can handle the volume- a 4x10/5x5 day will work for this purpose-or do i need now to invest simply more work for a specific quality to develop it and don´t focus on 2 components (Strength and hypertr.)
Hope i don´t bother-so i appreciate the time you have already invested!