Disclaimer
The results from following a workout program depend on several factors including, but not limited to, your diet, lifestyle, and genetics. Therefore, I cannot guarantee any specific results and do not assume any responsibility or liability for any injuries or other health problems that may occur as a result of following a workout program. You should always consult a qualified health professional before beginning any exercise program.
Do you want to get strong and muscular like a top athlete? Do you want to squat, bench press, and deadlift with impressive amounts of weight?
If so, the Texas Method might be right for you. This 3-day split intends to induce progressive training overloads so your muscles can grow in strength and size over time.
Overview
Texas Method optimizes strength gains by allowing weekly progression rather than session by session. Its design allows intermediate lifters to continue their progress after a novice liners program like 5x5 or Full-Body splits.
Originally conceived by US Weightlifting Coach Glenn Pendlay , the method requires athletes to perform 5x5 squats on Monday and Friday, with the chance to skip out on Friday squats if they hit a new 5 rep max. This deal struck between Glenn and one of his athletes made the Texas Method official - and it's been gaining popularity ever since!
So if you're looking for a way to continue progressing your strength training routine even after you've achieved a novice-level proficiency, give the Texas Method a try!
Volume Day
Monday's are always special because it's Texas Method Volume Day. Pushing your body to its limits, you'll be doing more sets than other workouts.
The original Texas Method includes 5 sets of 5 squats and bench presses at around 80-90% of your Personal Best from last Friday, followed by 5 sets of 3 power cleans. This intense workout is designed to push you past your boundaries and help build a stronger and more resilient physique.
Recovery Day
Wednesday is Texas Method Recovery Day. Your body gets a break from lifting heavy weights and you should use lighter loads - aim for 80-90% of your Monday routine. Relax and repair to reap the gains from all those sets!
This gives your body time to heal and recharge and thus makes Tuesdays and Thursdays more productive by enabling you to lift heavier weights with better form. So if you want to get the most out of your workouts, definitely don't skip out on Texas Method Recovery Day!
Intensity Day
Pushing limits is what Texas Method intensity days are all about. Your 5 rep max in the squat, bench press or deadlift will be tested during these days. Don't be scared; it's just one tough set. Put your mind to it and work hard to push your boundaries.
Texas Method intensity days are designed for those who are looking to build strength and muscle mass over time. As long as you continuously challenge yourself and increase the weight when needed, you will find yourself making great progress quicker than expected. All you have to do is stay focused and trust the process!
How To Implement
The 3-Day Split-Texas Method is a great way to approach your fitness goals. It's a template you can use to make sure you realize those goals, rather than following the program to a T. The key lies in the core principles of the Texas Method: Volume, Recovery, and Intensity days that form its backbone.
To implement this system properly, start with a volume day on day 1, where you'll be looking to get as many sets in as possible for all major muscle groups (with rest between sets).
On day 2, focus on recovery by taking it easy and doing only light exercises or stretches (if any).
Finally, on day 3 it's time to increase the intensity with a focus on as much weight and fewer reps as possible over several sets.
Cycling through these three days for your workout plan will ensure that you're getting the most out of each session and making progress toward your fitness goals!
Powerlifting
Powerlifters should try the Texas Method for a greater challenge. Tweak the formula to make it more powerlifting-specific by substituting lighter deadlifts for power cleans and removing the overhead press. Achieve your goals with this customized training program.
So instead of following the traditional Texas Method as written above, my powerlifting variant looks like this
Example Routine:
This modified version will better suit those who are looking to get stronger in powerlifting movements while still gaining strength overall.
Powerbuilding
The Texas Method is an excellent way of adding size and strength, but you can tweak it slightly to make it more power building-focused.
To maximize the gains from using the Texas Method, incorporate assistance exercises that target muscle hypertrophy.
For example:
Day 1 you could do Squat 4x10, Bench 4x10, Row 4x10, and then finish with 3 sets of 10 arms.
Day 2 focuses on Squat 2x10, Bench 2x10, and GHR/Back Ext 3x10-15.
Day 3 achieve your 10RM with Squat 10RM, Bench 10RM, and Deadlift 10RM followed by some weighted Chin-Ups as well.
With this simple modification to the Texas Method program, you'll get greater muscular growth plus added strength training - giving you a powerful combination of benefits for any PowerBuilder!
Pros
The Texas Method is an incredibly popular strength training program and for good reason: it works! Thousands of people have used the program and achieved great results. Here are some of the pros of using this method:
• It's simple to use: Week by week, Volume day allows you to build load while Intensity day lets you show off your strength.
• Adaptable: this approach is adaptable to any target audience. I've seen great success among people of diverse physical disciplines, from weightlifters to long-distance runners.
Cons
The Texas Method does come with a few cons:
• Tough Goals: Testing your weekly 5 rep maxes can be stressful. Workhorses who are used to moderate workouts may face challenges with maximal effort, while their exercise selection is limited by the need to rep out their maxes. This lack of variety prevents them from targeting weak spots.
• Draining: High-volume days require proper nutrition to fuel the workout. Without it, completing a 90-120 minute session of squats, bench presses, and power cleans or deadlifts may be impossible. Nutrition is key!
Conclusion
However, since the Texas Method is designed to be adjustable and adaptable, it's easy enough for people to make changes and customize the program according to what works best for them. If needed, athletes may wish to switch over to a 4-day variation or embrace workout hybrids where they perform 2 or 3x5 at a slightly heavier weight than on Monday.
