Texas Method Training

[KRILLEN91]

THE TEXAS METHOD

The Texas Method is the logical next step after the Beginner Strength Training Program II.
Here?s how the program works.

Intermediates & Progressive Loading. You can?t add weight every workout as an intermediate. You use more weight, workouts get intenser. You need 4 days or more to recover. If you stall 2-3 times in a row, you need more recovery time.

Intermediates still have to apply progressive loading, but differently. No more workout to workout weight increases. Instead weekly increases. Your goal is to lift more weight than the same day the week before. That?s the Texas Method.

The Texas Method. You?ll alternate between volume days, recovery days & intensity days on the Texas Method.

Volume: 5 sets of 5 reps with the same weight.
Recovery: 3 sets of 3 reps with the same weight.
Intensity: 1 heavy single, double or triple (1?1, 1?2 or 1?3).
Monday volume, Wednesday recovery, Friday intensity. Always at least one day rest between two workouts. Train on Tu/Th/Sa or Su/Tu/Th if you prefer.

Volume, Recovery & Intensity. The volume day is the toughest workout. It will cause the most soreness. The recovery day is easy & speeds up recovery by getting blood flowing into your muscles.

You?ll lift your heaviest weights on the intensity day. Work yourself up towards one heavy single, double or triple. Beat your previous record.

Exercises. Choose exercises based on your goals. If you tend towards powerlifting: more Bench Press. If you prefer Olympic lifting: more Front Squats & Overhead Press. Whatever your goals, always do the basics:

Squat & Front Squat
Deadlift
Overhead Press & Push Press
Bench Press
Bent-Over Barbell Rows & Pendlay Rows
Pull-ups, Chin-ups & Dips
Power Cleans

Choosing Your Weight. It?s better to start too light & work with bigger weight increases, than starting too heavy & stall sooner.

Monday: start with a weight you know you can do 5 sets of 5.
Wednesday: 10% less weight than Monday.
Friday: warm-up & attempt a personal record.
Don?t limit yourself by rules. If you feel the weight is too heavy on Wednesday, decrease the weight somewhat. It?s a recovery day after all. If the weight is too light on Monday use a bigger weight increment the week after.

Progression. Your goal is to make progress on a weekly basis. Lift more weight than the same day one week before.

Monday: add 2,5kg/5lbs every week.
Wednesday: 10% less than Monday.
Friday: hit personal records.
You can?t add weight every week endlessly. You will stall. Never on Wednesday because that?s a recovery day. But you will stall on Monday & Friday.

Stalling on Monday. Example. You did 3 sets of 5 reps, but only achieved 3 reps in the last 2 sets. Two solutions:

1.Retry. Try again the week after with the same weight. Get the 5?5.
2.Deload. Lower the weight by 10% on Monday. Build up from there adding 2,5kg/5lbs every week.
The weight on Wednesday is always 10% of the weight on Monday. Retry for up to 3 weeks in a row. If that doesn?t help: deload. Don?t deload too soon: bad days often cause stalling.

Stalling on Friday. I?ll assume you?re training hard on Monday. If you are, but can?t break personal records on Friday consistently:

Alternate between singles, doubles & triples weekly.
Lower the weight on Monday by 10%.
Sometimes the Monday?s workout is too stressful. You need more time to recover. Deload 10% & see what happens.

Recap

The Texas Model works in 3 sessions:
Monday: High Volume / High Intensity Session
Wednesday: Low Volume / Low Intensity Session
Friday: Low Volume / High Intensity Session

Information all sourced from stronglifts.com

[cheesecake0]

good post brah.