Should I just keep on the linear progression making small jumps using a 5x5 rep scheme on deadlifts and squats?
The General Adaptation Syndrome
This applies to trainng, diet, etc.
This principle is the foudation on which progress is built or failure occurs.
It is broken down into three stages.
1) Alarm
When types of stress are placed on the body, it reacts to over come that stress.
This leads to the second stage...
2) Resistance
In this stage, the body compenstates to the stress becoming stronger.
3) Exhaustion
In this stage with Resistance Training, the body runs out of recovery reserves.
Once recovery reserves are depleted, continuing with hard training session eventually leads to OverTraining.
Once OverTraining occurs, progress stop. You end up losing the gain that you made.
Novice Lifter Adaptation
Novice Lifters have a longer adaptation time to training. They are able to maintain the same training program for a longer period of time comparted to Intermediate and Advance Lifters
Thus, a Novice Lifter can maintain the same program for around 8-12 week before they need to change it.
A Common Sense Approach
When you stop making gains, you need to change your Training Program.
DeLoads and ReLoads
This approach is often to drop the poundage down for one or two workout and then ramp it back up.
This approach is a short term fix that in the long run is not effective.
Periodiation Training
A well written and excuted Periodization Training Cycle is a more effective approach.
It starts off with performing and execise with a light easy load.
Then progressively increasing the load/intensity each week.
In the final week of the Periodization Training Cycle, an exercise is pushed near or to the limit.
Doing so elicits...
OverReaching
This is the Acute, early state of OverTraining.
When this occurs, a New Periodization Training Cycle needs to be implemented.
The New Training Cycle starts off with light, easy load with progressive weekly increases in load/intenisty; with the final week being a being push to failre or close top it.
Once this is accomplished, start over with a New Training Program.
Active Recovery
Starting over with a New Training Program with a light, easy load ensure the muscle recovery and become stronger.
When I get to say 250 pounds with perfect form can I continue with the 5x5 set/rep scheme?
Technique
Perfecting Technique (form) does not happen with Sets of 5 X 5.
The 5 X 5 Training is effective at increasing Maxium Strength. However, it come at the expense of Developing Poor Technique.
The issue is...
Muscle Fatigue
Research shows that with each Repetition Performed...
Muscle Fatigue occurs; meaning Technique is altered.
The shift in Technique means it intially become a different exercise.
Morning-Squat Example
The effects of quadriceps fatigue on the technique of lifting The effects of quadriceps fatigue on the technique of lifting - PubMed
"A biomechanical analysis was performed of lifting before and after fatiguing the quadriceps muscles. ...
Three variables changed significantly with fatigue: trunk angular velocity, which increased, and knee moment integral and hip angles, which both decreased. These changes are all consistent with a change from more of a squat toward a stoop technique."
Once Muscle Fatigue occurs with a Deadlift, Bench Press, etc., Technique falls apart. You reinforce Poor Technique.
Solution
Technique is optimally developed when...
1) The Exercise is trained at the beginning of a workout. when the muscles are fresh.
2) When one or maybe two Repetiton are performed.
3) Once Muscle Fatigue set in and Poor Techinique occurs, Stop. Continuing on in a fatigued state lead to Poor Technique.
Cluster Sets
Cluster Sets in a exercise are when you take a short rest period between let's say each Repetition. Doing so, allows the muscle to recover.
The Muscle Recovery ensure better Tenchique in the Exercise. as well as more strength in it.
Appplying This to 5 X 5
1) Peform one Repetition, then take a slight rest before performing the second, third, etc..
The rest period should be 15 seconds to 60 seconds betweem each Repetition.
The Benefit
1) It ensure better Technique Development.
2) The amount of weight in that particular Exercise will increase with the slight rest between Repetitions.