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For all general inquiries, please contact us at support lift. The following week the trainee would add about 10 pounds to the bar and attempt x2x i. The following week week 3 the trainee would add another 10 lbs to the bar and attempt x1x5 i. On week 4 he would return to triples for a conservative PR of x3x2.
Week 5 is x2x Week 6 is x1x5. Week 1: x3x2 Week 2: x2x Week 3: x1x5 Week 4: x3x2 Week 5: x2x Week 6: x1x5 Week 7: x3x2 Week 8: x2x Week 9: x1x5 Week x3x2 Week x2x Week x1x5 Week x3x2 Week x2x Week x1x5 Week x3x2 Week x2x Week x1x5 Week x3x2 Week x2x Week x1x5. During this type of training there would be continual adjustment of the work done on volume day so that new PRs can be set continually on the intensity day. Volume work is an absolute necessity for most intermediate trainees but it must be monitored carefully to ensure that priority is always extended to the intensity day.
If strength i. Too much volume, or too much loading on volume day, can exceed the recuperative capacity of a trainee and stall progress. It will be necessary to make adjustments over time to either the load on the bar or to make reductions in the set or rep totals in order to manage fatigue.
Certainly, if a trainee has competitive aspirations then we must always tweak the program to ensure that the focus remains on the best sets of triples, doubles, and especially singles. No one squats 5x5 in a meet. The volume is simply a tool to drive progress — a means to an end, but not an end in and of itself. Too many trainees get caught up in their focus on volume day and never have the gas in the tank to do any meaningful work on their intensity day. Like any other form of programming, the model we have just discussed will not work forever.
Doing 5x5 on Volume Day plus multiple sets of 3, 2, or 1 on Intensity Day is an extremely challenging workload. As trainees grow in strength, so too will they grow in their ability to create stress with less work. On a Volume Day it is very common for trainees to eventually have to shy away from 5x5 and perhaps drop a set or two and do 4x5 or 3x5. Remember, now that the trainee has grown in strength and skill, 3x5 across is a different amount of stress than it was several months or years ago as a novice.
It is also very common for trainees to drop the sets across approach on their Intensity Day. Most new intermediates will start with a rotation of about 2 triples, 3 doubles, and 5 singles. However, at some point it is probably beneficial to limit the volume of the Intensity Day to a single set of 3, 2, or 1. Week Monday Wednesday Friday 1 x5x5 x5x2 x3 2 x5x5 x5x2 x2 3 x5x5 x5x2 x1. Additionally, it is not a hard and fast rule that the trainee must always do their Intensity Day work with sets of 3, 2, or 1.
After a few 3-week cycles of , the trainee might transition into a several 3 week cycles of or even if the trainee wanted to do a little less extremely high intensity work week-in and week-out. The Texas Method can be very flexible and offer the trainee lots and lots of options depending on personal preferences. In conclusion, the lifter and coach should always keep in mind the nature of the Texas Method: above all, it is very stressful.
And again, this makes it very useful for the right trainee in the right circumstances. The Texas Method can be used for the long term, but it is not reasonable to expect that you can use Texas Method programming 52 weeks of the year.
I think that most serious lifters do best when they plan for competition two times per year, perhaps once in the spring and once in the fall. The Texas Method makes a fantastic protocol to prepare for competition for Powerlifting or Strengthlifting meets. You can set up Texas Method programs for perhaps weeks in length three week cycles leading up into the meet. All serious competitive lifters should look at their training on an annual basis and plan accordingly. Some of us just want to get under the bar to maintain our health and fitness, counter the sad effects of the aging process, and on occasion put something cool on YouTube.
But understand that the Texas Method is probably not the right solution for you. Serious Lifters Only, Please. Discuss in Forums. Highlights from the StartingStrength Community. Browse archives. Join the Starting Strength Network. Previous Next. More from Starting Strength. Is Running Enough for Leg Strength? What is Starting Strength? Jan 9 Plano, TX. Dec 5 Seoul, ROK. While this serves some purposes for programming, a more accurate spectrum is one that starts with the most basic or general implementation of variables to the more complex and specific implementation of those same variables.
This is a very general program that applies to lifters who are amenable to big improvements from a broad-strokes approach. This, typically, is a lifter who is either new to lifting or is new to the concept of organized training. Timing is key. The Texas Method is useful, in part, because it follows a well-executed novice linear progress exceptionally well using Minimum Effective Dose changes. A typical novice program might look something like the following near the end of its run:.
A hallmark of most novice programs is that they prioritize increasing the weight on the bar. This adds a gradual amount of stress to the program, prolonging its usefulness, and adding weight to the bar, helping lifters develop the indispensable skill of lifting heavier and heavier loads. One of the biggest changes you can make to a program is to shift the entire focus of the program. With MED programming, we prefer small changes that will help steer the lifter toward continued steady progress.
Whereas many intermediate programs will shift the lifter from a focus that adds weight on the bar to something that may be percentage or perception-based, the Texas Method flows out of the novice program, continuing to prioritize the PR while reorganizing to help maintain progress of the same kind that the lifter has experienced thus far.
If we are going to preserve this kind of progress, we know where we want the lifter to go:. It excludes the power clean and power snatch in favor of lighter, higher-volume deadlifts and barbell rows.
This example also places the intensity Deadlift effort at the end of the squat and upper-body volume day. With this program in mind, the lifter can make small changes to run out the novice phase with no big shifts in focus, no dramatic alterations to exercise selection, and continued prioritization that drives the intensity of the program gradually upward.
Here is one example of how a lifter might go from the steady daily PRs of a novice program to steady weekly PRs with the Texas Method. With the basic Texas Method as a target program, you know on which days you will want to prioritize the volume stress and which will prioritize the intensity stress for each lift.
With that in mind, your program can gradually shift from one form to another in a stepwise manner. First, reduce the volume on your target intensity days, while increasing the volume on your target volume days:. Note that these changes likely will not take place all at once. The above program reduced the volume on Friday for the squat, press, and bench press, continuing the linear progression of adding weight.
As a trade-off, volume is added to the Monday workout with an appropriate reduction in intensity to accommodate the change. The deadlift made a similar change, dropping to one set of three repetitions to allow for continued increases in load while adding volume to the Friday and adjusting the intensity accordingly.
Another progression in volume and adjustments will bring you to the basic Texas Method example above:. With these shifts, you have transitioned smoothly from a general program to one that is more specific to you. You cannot get away from the fact that as programming becomes more advanced, more complex, and more specific, its application narrows considerably. Everyone starts with a typical novice program, but not everyone will find applicability in the version of the Texas Method outlined above.
We chose a version of the Texas Method, but the proof of the pudding is in the eating, and the details of any program are going to be worked out through application, use, and your own adaptation to the program, making it useful. In the hands of the uninformed, the Texas Method becomes a template, and templates without informed progressions lose their usefulness very quickly.
Next time we will discuss how to treat the Texas Method as…well a method of programming rather than a simple template. Specifically, we will discuss how the bifurcation of volume and intensity can set you up for long term training success.
We will outline different versions of the Texas Method and discuss how those versions will continue to transition a lifter into other useful programming frameworks. Visit hellotushy. Jordan Harbinger, hugely successful podcaster and fascinating character in his own right, talks to Matt and Niki about his journey through New to the dumbbell press or looking for a quick technique tutorial?
Learn correct form in one short video New to the Romanian deadlift RDL or looking for a quick technique tutorial? Learn correct form in one short Your email address will not be published. Save my name, email, and website in this browser for the next time I comment.
Toggle navigation. The Texas Method: Clear Goals, Measurable Changes, and Applicability The Texas Method has predictability built into it in the form of weekly goals, programming measurable changes, and broad applicability following a well-organized novice progression. Usefulness and the Texas Method The Texas Method genesis involves kids—young lifters—being challenged in ways that caused them to shoot for weekly PRs.
Measurable Change Weekly measurable change allows you to apply a scientific approach to your training.
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