Elitetrack: Sport Training & Conditioning

What time of the year would you most benifit form a 5x5 rep scheme in lifts such as Bench,Squat and Shoulder press.

My guess is that this may be good to start a max strength phase with.
For example do 5x5 for a week, then up the weight a bit and do 6x3 for a week and then maybee 5 4 3 2 1 with increasing weight.

My other question is would a 5x5 scheme also add muscle mass? My feeling is that 5-6 reps is a happy medium between strength and size.

Comments, thoughts?........

I agree with all your comments. 5 reps seems to be right on the border of between CNS and muscular emphasis. As such, it fits perfectly into that time of the year and easily leads into lower rep schemes.

You will add mass, but it takes alot of time for it to happen.

I have been doing 6 reps for my first 7 week strenght cycle - and it was just plann hard work.

I have done 5 or less reps for most of my life, so anything over 5 is hard.

Women tend to slightly better with with higher reps.  If a male did 3 reps I would mostly get female to do 4.

I think everyone responds differently. Some people put on mass much more easily in the 4-6 rep range than the 6-8 range. I know what you mean about doing more than 5. If I have to do 8-10 reps on something it seems so tedious now. I don't think your body has a rep counter that would justify a women doing one more rep like it really makes a difference. Your body isn't going to be like you do 5 reps and you gain strength but 6 and you get hypertrophy. TUT and length of concentric and eccentric movements have alot to do with it.