Inno-sport for sure. Time your 1-rep maxes to determine whether or not your duration or magnitude deficient. If your 1-rep max for any given lift takes longer than 4.5 seconds then you are duration dominant and if it takes less than 4.5 seconds then you are magnitude dominant.
From there you could construct a program using your own intelligent design, or ask for further assistance. It’s important to consider both agonists and antagonists when lifting, so as to both prevent injury and also to enhance your ability to lift heavier. These two articles are great examples of this:
Those articles discuss the importants of scapular control and stability, of utmost importance when bench pressing.
If you find that you are neither duration or magnitude dominant, or you simply want to stick with a balanced split, here’s a general template. I will use both inno and westside terms to facilitate your reading.
Day 1- An-1 DUR Upper Push (ME)6% DO
Day 2- An-1 DUR Squat (ME)6% DO
Day 3- Rest
Day 4- An-1 DUR Upper Pull (ME)6% DO
Day 5- Rest
Day 6- An-2 DUR Upper Push (RE)6% DO
Day 7- An-1 DUR Deadlift (ME)6% DO
Day 8- Rest
Day 9- An-2 DUR Upper Pull (RE)6% DO
Day 10- Rest
Day 11 - An-1 DUR Upper Push (ME)6% DO
Day 12- An-1 DUR Squat (ME)6% DO
Day 13- Rest
Day 14- An-1 DUR Upper Pull (ME)6% DO
Day 15- Rest
Day 16- An-2 DUR Upper Push (RE)6% DO
Day 17- An-1 DUR Deadlift (ME)6% DO
Day 18- Rest
Day 19- An-2 DUR Upper Pull (RE)6% DO
Day 20- Rest
Day 21- An-1 MAG Upper Push (DE) 6-8% DO
Day 22- Rest
Day 23- An-2 DUR Lower (RE)10-12% DO
Day 24- Rest
Day 25- An-1 MAG Upper Pull (DE)6-8% DO
Day 26- Rest
Day 27- Rest
Every now and then I would mix in some clusters on your An-2 days. One way to do this would be to take a weight of ~88% of your 1-rep max and see how many times you can lift it, if given 1-2 minutes rest between reps. If (theoretically) you could continue for an hour, that would be +30 reps of your 88%!
It’s hard to show you the entirety of the system in a single post, but if you are at all interested, I’d be willing to help you out some more.
Very interesting reads (I read the whole T-Nation article and skimmed through the other) and I think I’m getting your point. I will add a fourth day to my split, which will contain DE exercises. I’m thinking of:
- Push-up variations (can use some basketballs)
- Fat-man Pull-ups to the face
- overhead shrugs, handstand shrugs, dip shrugs…
- short sprints (like 10yards or so^^)
- sledgehammer swings (a little cardio)
The reason why I choose those exercises is so that I can perform them at home. I’m more flexible to go to the gym for the ME days. (took me 2 hour to get home from the gym by public transport…)
I tried my bench max today, and although I only got to my 3rep max, I think I’m magnitude dominant. I’m sticking at the bottom part, but as soon I reach a certain point, I can lift the weight in no time. What do the figure (6% or 8%) mean in the template?
To the other poster: Haven’t looked at ws4sb 3 yet. Had dome the original program some time before.
Thanks for the help guys, I appreciate it,