The point I was making is that your five reps should be done with a hard and fast movement, as opposed to the school of thought which calls for slow controlled movement (i.e.- counting to five during each rep) which will build muscle, but not the sort of muscle we would prefer for martial arts.
I never seen anybody doing that 5 second count. Certainly not shot putters. We all lifted explosivly training for track and field. But even in the gym, I don't see anybody doing 5 second reps except for some oddballs, and tust me they don't have anything to show for it. Those are the guys that really don't know what they are doing and are following the guidlines of some book they found in the library.
Most of the bodybuilders I have seen work with 4 or 5 sets of 7 to 10 reps. They do it a pretty normal pace. Very honestly, from all the people I have observed training over the years in different sports, the size and shape of any particular muscle is geneticly predetermined. In the absence of steroids, I think you will reach the same size regardless of number of sets and reps. I am speeking within normal training parameters here. If you train with 4x5 or 5x8, I think you will look the same. You will be more explosive with the 4x5 workout , and even more explosive with 8x2 which is usualy reserved for just before competition for peek explosiveness. Sizewise I think it makes less of a difference. My chest grew to its current size when I was between 15 and 17 years old from only doing push ups. 4 sets of 40 reps. I have a 300% stenth increase in chest since then but pretty much the same size. Its genetic, my father has a big chest. Reletive to my chest, I have small bicepts, again same as my father. Regardless of if I am doing dumbell curls with 45 lbs for 4x10 or using 55 lbs for 4x5 they do not grow any bigger. I have been trying different combinations with that for last 15 years so I am positive. The lower reps do make them stronger though. I prefer median approch of 4x8 for arms with 50 lb'ers.
one side note: coaches often make beginers do pauses with squats at the bottom so they can learn to go parrallel. The tendency for them is to go 3/4 down. I do not think this is that you were talking about.
One more thought. Most people who know football will say that football is all about skill, cooridination and planning. You ask any lineman and he will tell you on the line they try to outballace their opponent rather then muscle them if they can. Winning is all about coordination and planning, yet strength training is a key component to the training on any football team. In that billion dollor sport with the latest statistics on sprots science, I do not think they would have athlets spend so much time in the weight room if it was not a vital factor.
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