Texas Method, MadCows 5x5, 5/3/1

[Thejoker719]

Which one is best for gaining strength?

Sorry to ask this dumb question but are these routines just for meets? Or will these gains stick with me for awhile.

Thanks!

[takeittakeit]

They're not routines. They're programs. Things where you pick one and do it for several YEARS.

So pick one. Do it for several years. Come back and tell us whether or not you gained strength.

[Unsaid]

Which one is best for gaining strength?

Sorry to ask this dumb question but are these routines just for meets? Or will these gains stick with me for awhile.

Thanks!

Have you taken the time to actually read ANY of the detailed books/websites that are dedicated to ALL of the above listed? You'd almost imagine there'd be an answer hidden away in one of them.

[saw7988]

OP almost any program you pick is fine. It's much more about the work you put in and the consistency & dedication you give it. IMO you should pick the program that you think seems the most interesting/fun/fits your schedule/lifestyle.

[Thejoker719]

OP almost any program you pick is fine. It's much more about the work you put in and the consistency & dedication you give it. IMO you should pick the program that you think seems the most interesting/fun/fits your schedule/lifestyle.

Yes, I was leaning toward Madcows 5x5 rather than the Texas Method Program. I've came off Babylover's SS a few weeks ago and been on it for about 1 year and half, recently I've been doing a Push/Pull Light/Heavy program and I feel that my lifts aren't where I want them to be.

[Newmanzz]

Yes, I was leaning toward Madcows 5x5 rather than the Texas Method Program. I've came off Babylover's SS a few weeks ago and been on it for about 1 year and half, recently I've been doing a Push/Pull Light/Heavy program and I feel that my lifts aren't where I want them to be.

Texas Method is a mix of volume and intensity, Madcows is mostly just high intensity 1 true workset

I'd go with the Texas Method

[wanaBsedated]

I like this one for texas method except I would switch 3x8 on monday to 3's or 5's ramping to a max 2-5

Monday[High Volume/Moderate Intensity]
Squat 3 x 8
Bench Press/Press 3 x 8 (Alternating)
Assistance work
Deadlift 1 x 5

Wednesday[Low Volume/Low Intensity]
Front Squat 3 x 3
Press/Bench Press 2 x 5 (@80% of 5RM) (Alternating)
Assistance work
Back Extension/GHR 5 x 10
Chin ups 3 x 12

Friday[Speed Sets]
Box Squat, 8-12 doubles with 45-65% of 1RM (1 min. rest)
Speed Bench Press/Press, 8-10 triples with 50-60% 1 RM (1 min. rest) (Alternating)
Deadlift, 6-10 singles with 40-50% 1RM (30 sec. rest)

[Thejoker719]

I like this one for texas method except I would switch 3x8 on monday to 3's or 5's ramping to a max 2-5

Monday[High Volume/Moderate Intensity]
Squat 3 x 8
Bench Press/Press 3 x 8 (Alternating)
Assistance work
Deadlift 1 x 5

Wednesday[Low Volume/Low Intensity]
Front Squat 3 x 3
Press/Bench Press 2 x 5 (@80% of 5RM) (Alternating)
Assistance work
Back Extension/GHR 5 x 10
Chin ups 3 x 12

Friday[Speed Sets]
Box Squat, 8-12 doubles with 45-65% of 1RM (1 min. rest)
Speed Bench Press/Press, 8-10 triples with 50-60% 1 RM (1 min. rest) (Alternating)
Deadlift, 6-10 singles with 40-50% 1RM (30 sec. rest)

Is that the method, I was looking for a template of some sort but I just realised that there are many of them to this program. I'm just not sure which one.

[UberAlles]

they all work, stick with something you enjoy doing.

[wanaBsedated]

Is that the method, I was looking for a template of some sort but I just realised that there are many of them to this program. I'm just not sure which one.

Just pick one. I am a big fan of speed work. But you could do speed close grip as assistance on another template or just keep your assistance work light enough to do fast eccentrics

Im doin this ( its a simple conjugate plan I made up)

Monday
Max squat work Rotation: Zercher squats, high bar squat, low bar squat (changing every 2-3 weeks)
3-5x3 moderate low bar squats working groove
Incline or dips 3x8-10 (2 reps shy of failure)
Rows 5x10-20
abs: circuit: swings x10-20, knee pull ins with dumbell 10, side bends 10-20 x 3 rounds

wed
Max bench work Close grips or banded bench or raw bench or dips 1-5 reps at over 90% (no grinders)
3x3-5 comp bench 80-85% working groove
a shoulder move crucifix with dumbells or a rep record in a press
face pulls 3x10
Speed squats 8x3 @ 60-70% high and low bar
abs sit ups, hypers, cable rotations x 3 rounds

friday
Deadlifts starting at 60% 10x1 adding 10-20lbs a week tilla max, reset
A leg exercise Piuck one from the rotation not doing for a max that addresses a weakness 2x reps
dips, chins 50 reps of each
hammer curls 2 sets for reps
neck 4 way
abs do whatever

[xRequiem]

Go with Texas Method son.

[terahammer]

im just on madcows constant.
if i miss a particular lift on the day but the others go fine, depending on how bad that set was, i will determine if i need to redo that set again next week or move on to the next one.