Madcow 5x5 vs Texas method

[Jonson]

Whats the advantages / disadvantages of each method?,
Which one is the most efficient program?
Is the Madcow program for more advanced lifters?
Any other thoughts or info anyone please?

Thanks Jonson

[all pro]

Whats the advantages / disadvantages of each method?,
Which one is the most efficient program?
Is the Madcow program for more advanced lifters?
Any other thoughts or info anyone please?

Thanks Jonson

There are 2 different programs on Madcow's page. They are both cookie cutter routines. They tell you what to do, how to do it and how often to do it. The advantage is that they are both battle tested and get results. The intermediate program assumes you can add weight every week. There will come a time when you can't do that mostly because the strength gains have out paced the size gains and the program will stall. The advanced program has a lot more volume to increase the size gains but the rate of progression is a lot slower. The Texas method is NOT a program. It is a programing methodology. In order to take advantage of the Texas method you have to know what you need and when you need it. If you're using the intermediate program on Madcow's site and it's stopped working I would suggest either running a 6 week cycle of HST or running the 8 week periodized program from Kelly Baggett before using something more complicated.

This is the old 5 x 5 routine first written by Bill Starr and popularized by Glenn Pendlay. Here we train the squat 3 x per week for 4 weeks then twice a week for 4 weeks.

Volume Phase 4 weeks - Deloading Period 1 week - Intensity Phase 4 weeks. Sets and reps for the intensity phase is in parentheses.

M:
Squat 5x5 (3x3)
Bench 1x5 (1x3)
Row 1x5 (1x3)

W:
Squat 5x5 with 15-20% less than Monday (drop this lift)
Deadlift 5x5 (3x3)
Military 5x5 (3x3)
Pullups 5x5 (3x3)

F:
Squat 1x5 (1x3)
Bench 5x5 (3x3)
Row 5x5 (3x3)


Volume Phase - Weeks 1-4:

Use 5 sets of 5 reps with the same working weight for all sets. Increase the weight week to week and try to set records in weeks 3 and 4. For exercises you do twice a week you have a separate day which you perform a single set of 5 reps with the goal of setting records on the 3rd and 4th week for your best set of 5. Don't start the weights too high. Lower the weight if need be but get the sets and reps in - except where you are setting records.

Deloading Week - Week 5:

On week 4 drop the Wednesday squat workout, begin using the Intensity set/rep scheme (in parentheses), and keep the weight the same as your last week in the Volume Phase.

Intensity Phase - Week 6-9:

Everything is the same principal except that you use 3x3 and 1x3 setting records on week 8 and 9. No Wednesday squatting. The important aspect of this phase is the weight increases. If you are so burned out that you need an extra day here and there that's okay. If you can't do all the work that's okay too. Just keep increasing the weight week to week.
http://www.higher-faster-sports.com/...rtraining.html

[Jonson]

Thanks all pro, good post!