Texas Method – The Programming Bridge

When Novice Linear progression stops working, what do you do next?

The Texas Method is a proven way to build size and strength. It is an intermediate style programming that manipulates volume and intensity while increasing power development, work capacity and building weak muscle groups.

 

Crux

Each week will have the following

  • Volume – 25 total reps (5x5 @ ~75% of your max or 10% reduction from your heaviest set of 5)

  • Recovery – 10-15 reps (2x5 or 3x5 @ ~60% of your max or 80% of Monday’s volume work)

  • Intensity – 1 set of 5 reps - Find a new 5m

 

Introduction of Power Movements

Power clean or power snatch (dynamic effort/speed work/recovery), think of these as light fast deadlifts

 

Introduction of Accessories

Chin ups

Glute ham raise

Back extensions  

*Addtional core work and triceps work (in the 4- day program)

 

This programming style allows training complexity to increase via submaximal barbell training volume,  targeting lagging muscle groups and increasing work capacity.

 

3-Day Texas Method

  • Monday: Squat Volume /Bench or Overhead Volume/ Deadlift Intensity

  • Wednesday: Squat Recovery / Bench or Press Recovery/ Accessories

  • Friday: Squat Intensity/Bench or Overhead Intensity / Deadlift Volume or speed work

 

Day1 - Volume

VOL – Squat 5x5 @ ~75%

VOL - Bench press or Overhead press – 5x5 @ ~75%

INT - Deadlift - 1x5 – 5 RM

 

Day 2 - Recovery

REC - Bench Press or Overhead press - 3x5 @ ~60%

REC -Squat – 2x5 @ ~60%

ACC 1 - Chin up – 3x AMRAP

ACC 2 – Glute ham raise or back extension – 3x12

 

Day 3 – Intensity

INT - 1x5 – Squat – 5 RM

INT - 1x5 - Bench press or Overhead press – 5 RM

VOL/SP/REC - 5x3 or 6x2 – Power Clean or Power Snatch

 

A Few Notes on 3-day Program:

-Bench press and Overhead press are alternated.  Intensity/Volume and Recovery days will be trained every other week

-Power Clean and Power Snatch are to help the deadlift. They do not have percentages because they are highly technique dependent. The goal with these is to introduce speed training also known as dynamic effort. Because the weight it light it also helps with recovery.

  

4-Day Texas Method

  • Monday:  Bench Intensity / Press Volume

  • Tuesday:  Squat Intensity / Deadlift Volume

  • Thursday:  Press Intensity / Bench Volume

  • Friday:  Deadlift Intensity / Squat Volume

 

Day 1 - Deadlift Lower

1x5 - Deadlift (Intensity)

5x5 - Squat (Volume)

ACC 1- Chin-ups 3xAMRAP (As many reps as possible)

ACC 2 - 45 ° back extensions – 3x12

 

 

Day 2 – Bench press Upper

1x5 - Bench Press (Intensity)

5x5 - Overhead press (Volume)

ACC 1- Dips 3xAMRAP

ACC 2- Laying triceps extensions – 3x12

 

 

Day 3 – Squat Lower

1x5 – Squat (Intensity)

3-5x5 – Deadlift or Power Clean or Power Snatch (Volume/Dynamic effort)

ACC 1- Dumbbell rows – 3x12

ACC 2- Glute Ham raises + Hanging leg raises – 3x12 (super set)

 

Day 4 – Overhead Press Upper

1x5 – Overhead press (Intensity)

5x5 - Bench Press (Volume)

ACC 1 - Triceps push downs – 3x15

ACC 2 - Face pulls – 3x12

 

A Few Notes on 4-day Program:

-No dedicated recovery days

-Bench press and Overhead Press are trained every week  

-More pressing accessories are adding in

-Abdominal work is added in

-More overall volume of work per week

 

Final Words:

I proved a skeleton to the 3- and 4-day Texas Method Program. Adjustments will be needed.  If you started with a Novice Linear Progression model and used a minimum effect dosage you should naturally find you’re self-doing something similar to the Texas Method.

The Texas Method Bridges the gap between Novice and Advanced programming. It adds submaximal volume to the primary barbell lifts while increasing work capacity through accessory exercises. Additionally if you choose to do the Power Clean and Power Snatch there is your introduction to Dynamic Effort which is next step into Conjugate Method.