The Texas Method
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You are currently reading a thread in /fit/ - Fitness
So on Monday I'll start the Texas Method, anyone have any good experiences with it or advice?
Make sure to foam roll.
>>36896288
You'll pray for death on your Monday workouts
>>36896343
what's so bad about it boss?
>>36896385
5x5 at 90% of previous Friday's 1x5 PR is brutal after a while in.
Does anyone have the PDF's for TM?
>>36896288
It's honestly not that bad.
That being said, I stopped after 1 week. I didn't like spending 2 hours at the gym to do 3 fucking exercises.
>>36896556
why'd it take you so long?
>>36896556
Your first week shouldn't be taking you two hours..unless you started at a much higher weight than you should've
You can also customize it to add your own accessories. That's why I enjoyed it so much
>>36896569
Your mileage may vary, but squat racks are valuable resources at some gyms. Especially if you can only do deadlifts at your squat rack.
>>36896288
I didn't do so good with it but I didn't read the book
I suggest you read the book OP since I heard that's the best way to make use of the program
>>36896569
Think about just the squats. All the warm up sets, and you are going to rest like 5 min between the 5 works sets. So that's like 45 min just to squat. Now you have two more lifts to do.
>>36896288
Don't start too heavy, use your working weights from novice progression for the first intensity day.
Don't increase your numbers on volume day too rapidly, the point is to use as little volume as necessary to cause an adaption,
too rapid an increase will burn you out quickly.
>>36896885
Forgot to add: don't even bother starting on a caloric deficit. Recomping will be hard, surplus would be ideal.
>>36896288
added 5kg to my The Press 1rm after 3 weeks
>>36896939
Not OP but also interested. I noticed this program is by Mark "T-Rex fetishist" Rippetoe, and in reading up on it noticed that it includes alternating between bench and OHP instead of doing both in equal volume to squats and deads? Am I going to look like a bowling pin after this or am I just falling for the "SS-is-a-meme" meme
>>36896288
I did it for a while but found it to be a grind. Switched to Candito's 6 Week and never looked back.
>>36897053
You probably shouldn't do it at all if you don't think that the squat is the most important exercise like Rippetoe does.
TM is basically a template that you can customize for almost every goal though, read Practical Programming for strength training 3 (by Rippetoe) if you want to know more.
>>36897090
This. Lascek has good stuff dedicated to the program as well. You can customise it quite a lot, he even has body building focused variations.
>>36897090
Well I'm not arguing it's importance but I'm simply worried about balanced development. And about that practical programming 3, is it available online?
>>36897133
Kindle edition should be less than 10$
>>36897133
>>36897090
When you say it's a template what do you mean exactly? The idea of a volume day, a recovery day, and an intensity day and progressing similarly? The 5x5 and the rest times?
>>36897298
>The idea of a volume day, a recovery day, and an intensity day and progressing similarly
Yes
>>36897035
>that image
What the fuck achmed?
>>36897053
The Texas Method was actually designed by Glen Pendlay during his time coaching at Rip's gym.
>>36896288
Be careful Op, Texas Method wrecked my form in the squat and the deadlift, and now I have to do a huge deload in both lifts. The high volume of mondays squats took me to a path where a did'nt care about my form in the last reps as long as I completed the sets. and then with the high intensity of fridays there is ways to modify and complete the 5 reps you've got to do (1x5, 2x3,3x2) which leads to more form carelessness.
And then, when your squats fails everything in your life fails too. After my squat form broke, my deadlift went to hell too. Then I lost my job and my wife left me, my son join Isis and now my daughter just told she is pregnant with jerome's son. Beware of TM
>not doing west side for skinny bastards
never gonna make it
>>36897752
wtf is that?
>>36896578
So what do you recommend instead. Have you heard of Candito's linear program. I'm 3 weeks into the Texas Method and my mondays already take 90 mins w/out stretching up
>>36897694
>did'nt care about my form
Boy sure sounds like the Texas method's at fault there anon
I did it for about 3 months and my squat went from 365x3 to 465x3 at 175lbs bodyweight
>>36899616
You were making 10 lb increases weekly? Holy shit. Please tell me that wasn't natty.
>>36896556
>>36897820
Plebs you lot
It takes me 3 hours to do the basic 3 exercises on SS
>>36900015
That's just being lazy. But if you have the time, more power to you.
>>36896288
I've run quite a lot of TM variants and experimented for a year with it till I drop it.
best one that worked for me was
week 1
>mon
squat 4x5
bench 5x5
upper body acc
>wed
DL 2x2
the press 5x5
paused squat 2x5
>fri
squat 2x3
bench 1x5
clean or snatch 6x2 (focus on speed and balance)
week 2
same except
>wed
the press 2x3
DL 5x2
paused squat 2x5
>>36896288
How do you think it compares to 5/3/1? Also, what program do you use? I use strangthstandards.co to make the program for me.
>>36897298
you can change it around . instead of 1x5 on intensity do 2x3. instead of 5x5 on monday you can do 5x3
>>36900606
>TM
-higuer overall intensity than 531
-weekly periodization -could miss a week because illness and still work-
-monday worlout is a BITCH
>5/3/1
-subpar for someone not really struggling with making PRs for 2 months or more
-classic monthly periodization (3 weeks work one week fool around)
People jump on 531 because is easy as fuck while being just out of linear progression. That program is for a guy that has been working out for years, uses heavy as fuck loads and can't milk progress easily.
>>36900747
This. I'm jumping on 531 when my TM gains stop coming.
>>36897035
>#HULKPRAYS
kek
Does a 4 day TM split work? Can anybody recommend one
>>36901676
Yes. I ran this until my tendonitis got the best of me.
Monday
Volume Squats
Volume pulling (deads or power clean)
Tuesday
Intensity The Press
Volume Bench
Thursday
Intensity Squat
Intensity deadlift
Friday
Intensity Bench
Volume The Press
Pressing exercises are given more frequency compared to the standard TM. I made food gains on bench and press. It was eventually too hard for my arms to recover from.
>>36901831
*good, not food
>>36901831
>food gains
C'MOOOOOOON!
>>36901831
What kind of accessory exercises did you throw in?
>>36902018
Weighted chins and curls. Curls to help with my golfers elbow.
One of the reasons I went to the 4 day split was to reduce the amount of time lifting on any given day. Monday on the standard TM was just too long. So I didn't add much more in.
>>36902055
But, my situation has changed. I didn't lift for a while and lost my gains. I ran a rapid linear progression and got back up to my TM weights from before. I'm back on the 3 day TM again and just going to deal with slower bench gains.
>>36902018
Decent lift but she has a man ass.
>>36902055
are isolations needed in the 4 day split TM?
>>36902018
Why are her feet so fucking far apart?
>>36902144
Not unless you want to add them in. I think that at the point you are doing the TM, you pretty much have an idea what you are doing and what weak points you have which would require isolations. I think anyone doing a lot of pressing that's prone to elbow pain should be doing curls.
>>36902175
Also just wanted to say, the best thing about the TM is that it's not really a routine, per se. It's, a method. The method is basically this: you have a volume day and an intensity day. In the 3 day split, you have a recovery day on Wednesday for squats, but for the most part, it's volume day and intensity day.
You can really apply this to anything. The volume days drive progress towards the new PRs on intensity day. The new PR set on intensity day helps increase that top end force production. Gains can continue doing this for quite a while.
>>36896629
You have a much shorter workout on wednesday and friday to make up for it. It's an hour at most on light day and 1 set of heavy reps.
Thoughts on trappy's TM split?
>>36902627
Could work. I don't think I like 3x5 for both volume and intensity days. Not sure we're talking Texas Method at that point, more like just lighter days and heavier days. I'd rather see 5x5 on the light days, and 1x5 on the heavy days, personally.
Otherwise, I like the scheduling and exercise selections.
