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The Texas Methodology is a power coaching program created by Glenn Pendlay and Mark Rippetoe.
It’s a favourite routine for many who’ve stopped seeing outcomes from newbie packages and wish a extra superior routine to proceed progressing
On this article, you’ll study what the Texas Methodology is, in addition to all the pieces it is advisable to learn about following the Texas Methodology program, together with the exercise routine, find out how to schedule your coaching, the workouts, relaxation occasions, development scheme concerned, and extra.
What Is the Texas Methodology?
The Texas Methodology is a weightlifting program created considerably by chance by the well-known Olympic weightlifting coach, Glenn Pendlay, and the creator of Beginning Power, Mark Rippetoe.
They designed the Texas Methodology lifting routine for athletes who discovered doing 5 units of 5 reps of squats on Fridays too exhausting. As an alternative, the athletes may skip the 5×5, supplied they tried a brand new 5-rep max.
Over time, the coaches observed that the athletes doing this less complicated routine outperformed these sticking to five units of 5 reps in each exercise. And with that, the Texas Methodology was born.
The “technique” is actually a versatile coaching framework fairly than a strict power program.
It’s good for many who have maxed out their beneficial properties from newbie packages as a result of it slows the speed of development, which is significant if you wish to proceed gaining power after your first 6-to-12 months of coaching.
What units the Texas Methodology other than many power coaching packages is its use of each day undulating periodization. This strategy alters the volume and intensity of exercises all through the week that can assist you avoid progress plateaus.
A Full Information to the Texas Methodology Program
Right here’s all the pieces it is advisable to know in regards to the Texas Methodology program.
The Texas Methodology Lifting Routine
You do 3 exercises per week on The Texas Methodology.
Mondays are “Quantity Days,” the place you carry reasonably heavy weights for units of 5 reps.
Wednesdays are “Mild Days,” the place you do fewer units of 5 reps with lighter weights.
Fridays are “Depth Days,” the place you intention for 1 set of 5 reps at your most effort, with the aim of setting a brand new private report (PR)
Right here’s an instance of a well-rounded Texas Methodology exercise routine that many individuals comply with:
You alternate between weeks A and B, which lets you attempt for brand new private data on each your bench press and overhead press often.
Quantity and Mild Days are easy: you begin with a warm-up (extra on the specifics quickly), then do your deliberate units and reps.
On Fridays, your aim is to carry probably the most weight you’ll be able to. Start with a warm-up, then try a brand new 5-rep PR, aiming for 5-to-10 kilos greater than your final 5-rep max.
As an illustration, in case your finest 5-rep squat is 275 kilos, on Friday, you’d attempt for 280 or 285 kilos.
The Texas Methodology Schedule
Most individuals default to the next schedule:
- Monday: Quantity
- Tuesday: Relaxation
- Wednesday: Mild
- Thursday: Relaxation
- Friday: Depth
- Saturday: Relaxation
- Sunday: Relaxation
That stated, you will be versatile if coaching on Mondays, Wednesdays, and Fridays doesn’t fit your schedule. The one factor to recollect is that you have to go away not less than sooner or later to recuperate between exercises.
The Texas Methodology Workouts
As a result of there’s no set routine for the Texas Methodology, the workouts can differ relying on the intention of this system. Generally, nevertheless, the workouts within the Texas Methodology program are:
How Lengthy to Relaxation Between Units in a Texas Methodology Exercise
Rest 2-to-5 minutes between units or till you’re feeling prepared to present the following set your finest effort.
How one can Heat Up in a Texas Methodology Exercise
Begin with an empty bar for two units of 5 reps.
Enhance the burden step by step over just a few extra units till you attain your goal weight.
For a 275-pound squat in a Friday exercise, your warm-up may seem like this:
- Empty Bar (45 kilos): 2 units of 5 reps
- 135 Kilos: 2 units of 5 reps
- 185 Kilos: 1 set of three reps
- 235 Kilos: 1 set of two reps
- 275 Kilos (Your working units): Strive to your new 5-rep max
How one can Progress on the Texas Methodology Program
The principle concept of the Texas Methodology lifting routine is to make progress each week.
To do that, add 5 kilos to your single set of 5 reps each Friday. You’ll use this new 5-rep max to find out what weights to make use of on Monday and Wednesday. Then, the following Friday, you attempt for a brand new PR once more. This linear development ensures the weights you carry in every exercise improve over time.
If Monday’s exercise is just too laborious (that means you’ll be able to’t full all of your reps with good kind), it’s an indication it is advisable to scale back your workload. A great place to start out is doing 3 units of 5 reps at 90% of your 5-rep max for squats and bench presses, or decrease the burden to 80% of your 5-rep max. The important thing right here is permitting your physique extra time to recuperate.
When you’re okay on Monday however can’t hit new PRs on Friday, you may want to alter your Monday exercise by growing the amount (what number of reps you do) or the depth (how heavy the weights are).
For growing quantity, for instance, as a substitute of 5 units of 5 reps at 90% of your 5-rep max, attempt doing 5 units of 8 reps at 80%.
To extend the load whereas maintaining your complete variety of reps about the identical, you may do 8 units of three reps (totaling 24 reps) with 95% of your 5 rep max as a substitute of your normal 5 units of 5 reps.
The Texas Methodology Program FAQs
FAQ #1: What’s the Texas technique?
The Texas Methodology is a power coaching program co-developed by Glenn Pendlay and Mark Rippetoe. The three-day program primarily contains compound workouts and adjusts coaching quantity and depth throughout the week that can assist you proceed making progress when you’ve outgrown newbie packages.
FAQ #2: Does the Texas technique work?
Sure, the Texas Methodology works properly for intermediate weightlifters who’ve hit a plateau with their present routines. Various quantity and depth throughout the week helps you break by plateaus and proceed making power and muscle beneficial properties.
FAQ #3: Is the Texas Methodology good for freshmen?
The Texas Methodology is finest suited for many who have already constructed a basis of power and are now not making beneficial properties with newbie packages. It’s designed for weightlifters who want a extra refined program to proceed progressing, making it much less best for these new to weightlifting.
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