The Texas Method is a strength training program for people who are no longer beginners but aren’t quite ready for advanced routines. It’s structured around a three-day-a-week workout schedule, but it’s more of a framework than a rigid set of rules.
The core of the Texas Method revolves around three key principles: volume, recovery, and intensity. Each week, you’ll have a day focused on high volume, a day for active recovery, and a day dedicated to pushing your limits with high-intensity lifts. This structure is designed to create a cycle of stress, recovery, and adaptation, leading to consistent strength gains.
This article will walk you through the ins and outs of the Texas Method, covering its potential benefits, its potential drawbacks, and how to put it into practice to reach your strength goals.
What is the Texas Method?
The Texas Method is a strength training program that’s gained a strong following in the powerlifting and strength training communities. The story goes that it was developed somewhat by accident, based on the experience of one athlete. Whether that’s true or not, the program has been tried and tested by many people over the years and has become a widely recognized approach to building strength.
Core Principles
The beauty of the Texas Method is that it manages to squeeze an entire mesocycle of training—load, deload, and supercompensate—into a single week.
The program revolves around a weekly structure with three key days:
- Volume Day: Get ready for some work! This day typically involves high-volume squats, bench presses, and power cleans (or a deadlift variation). It’s designed to put your muscles through a serious challenge.
- Recovery Day: This is where you actively recover from Volume Day.
- Intensity Day: On this day, you’ll be attempting a 5-rep max.
The Texas Method Program Structure: A Detailed Look
The Texas Method relies on a three-day-per-week structure, with each day focused on a different aspect of strength training. Here’s a breakdown:
Volume Day (Monday)
Volume Day is all about building your work capacity. The classic Texas Method workout on Monday is:
- Squats: 5 sets of 5 reps
- Bench press: 5 sets of 5 reps
- Power cleans: 5 sets of 3 reps
This workout takes time, so plan on spending 90 to 120 minutes in the gym.
Recovery Day (Wednesday)
Wednesday is for active recovery and lighter loads. The goal is to recover from Monday’s volume while still stimulating muscle growth.
Example exercises and rep schemes include:
- Lighter squats: 2 sets of 5 reps
- Overhead press: 2 sets of 5 reps
- Deadlifts or good mornings: 3 sets of 10-15 reps
Intensity Day (Friday)
Friday is when you test your strength. The focus is on achieving a 5-rep max (5RM) or an alternative rep scheme, like a 3RM or a single rep max, depending on your goals and progress.
The classic Friday workout is:
- Squats: 1 set of 5 reps at your 5RM
- Bench press or overhead press: 1 set of 5 reps at your 5RM
- Deadlift: 1 set of 5 reps at your 5RM
It’s crucial to warm up properly and focus on technique before attempting your max lifts. The mental aspect of weekly max attempts can be demanding. As the original developer of the program has said, hitting new 5 or 3 rep maxes every single week can become mentally draining.
Progression and Planning
The Texas Method uses a simple progression protocol. Each week, you try to add 5 pounds to your top set on Fridays (or 2.5 pounds for upper body exercises and 5 pounds for lower body exercises). So, if you squatted 300 pounds for 5 reps on Friday, you’d aim for 305 the following week.
It’s vital to track your progress carefully. Keep a training log and note how the weight feels. If you’re consistently failing to hit your target reps, it’s time to adjust the load. Don’t be afraid to deload (reduce the weight) and work your way back up.
Everyone responds differently to training. This is where autoregulation comes in. Pay attention to your body. If you’re feeling run down, consider taking an extra rest day or reducing the intensity of your workouts. The Texas Method is a template, not a rigid prescription. Tailor it to your individual needs and responses for optimal results.
Adaptations and Variations of the Texas Method
The Texas Method is a solid base, but it can be tweaked depending on your specific goals. Here are a few common variations:
Texas Method for Powerlifting
While the Texas Method builds strength, it’s not specifically designed for powerlifters. Powerlifters need to maximize their deadlift, and the Texas Method might not provide enough focus on that lift. There’s also a squat-to-deadlift ratio imbalance (about 8:1) that can be problematic for powerlifters. To adapt the Texas Method for powerlifting, you might need to adjust the exercise selection, volume, and frequency to give the deadlift more attention.
Texas Method for Powerbuilding
Powerbuilding combines strength training with hypertrophy (muscle growth). To adapt the Texas Method for powerbuilding, you can incorporate exercises that focus on muscle growth, such as isolation movements and higher rep ranges. You might also adjust the set volume to promote more muscle growth.
The 4-Day Texas Method
The standard Texas Method is a 3-day program, but some people prefer a 4-day split to allow for more recovery or to incorporate more exercises. An example of a 4-day split might look like this:
- Day 1: Squat Volume Day
- Day 2: Upper Body Volume Day
- Day 3: Rest
- Day 4: Deadlift/Squat Intensity Day
- Day 5: Upper Body Intensity Day
This split allows for more focused training days and potentially better recovery between sessions.
Potential Issues and Considerations
The Texas Method is a solid, reliable program, but it’s not perfect for everyone. Here are a few potential issues to consider.
Specificity Concerns
The program’s main weakness lies in its specificity, especially for powerlifters. For example, the volume of power cleans and the squat/deadlift ratios might not be ideal for all lifters.
You can tweak the Texas Method to address these issues. For example, you might decide to swap out the power cleans for another exercise.
Overload and Fatigue Management
As with any intense training program, managing fatigue is crucial to avoid overtraining. The Texas Method is designed to overload your system, so you need to be smart about incorporating deload weeks. A good rule of thumb is to plan for a deload week after every 5 to 8 weeks of progression.
Individual Differences
This is where coaching comes in. Different people respond to different things, and the Texas Method is no exception. You’ll likely need to tailor the program to your specific needs and goals. For example, older lifters might need to adjust the volume and intensity based on how their bodies are responding. Don’t be afraid to experiment and find what works best for you.
Pros and cons of the Texas Method
Like any training program, the Texas Method has its advantages and drawbacks. Here’s a quick rundown of what to keep in mind.
Pros
- Simple and adaptable. The Texas Method is built around basic compound movements, making it easy to understand and modify to fit your needs.
- Effective for intermediate lifters. It’s a great way to progress from beginner programs and build strength.
- Well-structured stress-recovery-adaptation cycle. The weekly variation in intensity and volume allows for consistent progress.
Cons
- Potential mental toll. Attempting a near-max lift every week can be taxing on your mind and body.
- Specificity issues for powerlifters. While it builds overall strength, it may not be specific enough for competition prep.
- Limited exercise selection. The focus on basic lifts might not appeal to those who enjoy more variety in their training.
Texas Method vs. Madcow 5×5
The Texas Method and Madcow 5×5 are both intermediate strength training programs that use a three-day-a-week structure. Both programs also emphasize a balance of volume, recovery, and intensity.
The primary difference lies in the progression model. Madcow 5×5 increases weight on every set of every workout, every week. The Texas Method uses a more undulating approach, with one high-volume day, one light recovery day, and one high-intensity day.
Madcow 5×5 is arguably simpler to implement, but the Texas Method may be more sustainable long-term. The Texas Method also has more room for individual exercise selection, while Madcow 5×5 uses a fixed set of exercises. Someone who wants constant, steady progression might prefer Madcow 5×5, while someone needing more variation might do better with the Texas Method.
Texas Method Review: Is it a Good Program?
I’d recommend the Texas Method to almost any intermediate lifter, especially if you’re coming off a linear progression program like StrongLifts or Starting Strength. It’s a solid way to keep building strength and muscle.
That said, the Texas Method is more of a template than a rigid, step-by-step program. It has a lot of moving parts and requires you to pay attention to your body and adjust things as needed. Because of this, it’s difficult to give it a simple “thumbs up” or “thumbs down.” You really need to understand the principles behind it to make it work.
It’s a great bridge between novice and advanced training, but it’s not a forever program. More advanced lifters might need more specialized approaches to keep progressing. But for the right person, at the right time, the Texas Method is a fantastic choice.
In Conclusion
The Texas Method stands out for its simplicity. You don’t need a fancy gym or complicated equipment. With a barbell, some weights, and a commitment to hard work, you can build strength and size using this straightforward approach.
However, keep in mind that every lifter is different. What works wonders for one person might not be ideal for another. It’s essential to individualize the Texas Method, adapting it to your own body, recovery rate, and goals.
My years in strength and conditioning have shown me that people respond differently to different training styles. So, don’t be afraid to experiment. Adjust the volume, intensity, or exercise selection to find what truly works best for you. Strength training is a journey, and the Texas Method can be a powerful tool along the way, as long as you tailor it to your unique needs.