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Have you ever ever puzzled why some energy coaching applications result in exceptional positive aspects whereas others appear to plateau?
Power coaching isn’t just about lifting weights; it is a science. A correct energy coaching routine is not going to solely enhance energy and muscle mass, but additionally enhance bone density and total metabolic well being.
At SET FOR SET, we perceive the intricacies behind the science of energy coaching and the significance of tailoring your exercises to your private objectives.
That is the place The Texas Technique Power Program (TM) comes into play, a confirmed linear development technique that may make it easier to break by means of energy coaching plateaus.
On this article, we’ll educate you all the things it’s essential to know in regards to the Texas Technique exercise program, together with person testimonials and outcomes.
Desk of Contents
- What Is The Texas Technique Exercise?
- Texas Technique Fundamentals
- Texas Technique Exercise Routine
- How Does The Texas Technique Work?
- Texas Technique Execs vs. Cons
- Texas Technique Program Ideas
- Testimonials From Reddit r/Weightroom
- FAQs
What Is The Texas Technique Exercise?
The Texas Technique Exercise is a linear development energy coaching program designed for intermediate to superior weight lifters. It is a three-day full-body energy program that primarily focuses on compound actions for units of 5 reps.
Linear development is an idea utilized to energy coaching applications the place you steadily add small quantities of weight to your lifts, normally each week.
Usually, linear development energy applications are designed for inexperienced persons to construct a basis and get used to dealing with more and more heavy weight, but TM takes linear development to the following degree.
The Texas Technique, developed by famend energy coach Mark Rippetoe, is a perfect selection for many who have plateaued in newbie linear development applications like Beginning Power, additionally created by Rippetoe. Whereas each applications share similarities, Beginning Power caters to inexperienced persons constructing foundational energy, whereas the Texas Technique advances lifters previous early coaching plateaus.
In line with Mark, the Texas Technique balances the stress of elevated weight and diversified quantity with satisfactory restoration time so intermediate lifters can constantly make positive aspects over an prolonged interval.
The principle distinction between the Texas Technique and a novice development program is that the Texas Technique makes use of diversified periodization, the place the quantity and depth differ between exercises.
We are going to cowl this, and all the small print of the Texas Technique defined under.
Texas Technique Fundamentals
The Texas Technique includes three full-body exercises every week, carried out on Monday-Wednesday-Friday, specializing in the most important lifts, together with squats, bench presses, overhead presses, and deadlifts.
The primary exercise of the week is a high-volume day, the second is an energetic relaxation gentle day, and the ultimate is a high-intensity day the place you raise the heaviest weights.
The coaching program’s objective is to constantly add 5 to 10 kilos to your lifts each week.
The entire program makes use of units of 5, aside from body weight workout routines.
Creator Mark Rippetoe discovered that units of 5 reps are the proper mixture of coaching depth and quantity. Larger reps require too gentle of weight to achieve energy, whereas tremendous heavy weights for a few reps trigger an excessive amount of structural stress.
We are going to clarify this in-depth within the sections under after we lay out the routine.
The core rules of the Texas Technique embody:
- Three full physique exercises carried out on Monday-Wednesday-Friday
- Give attention to fundamental structural workout routines, together with the squat, bench press, deadlift, and overhead press, carried out with units of 5 reps.
- Enhance weight lifted every week by 5 lbs for higher physique workout routines and 10 lbs for decrease physique.
- Undulating Periodization: The Texas Technique template makes use of the idea of undulating periodization, which is the place quantity and depth differ by exercise. That is key for the physique to get well correctly to deal with the more and more heavy load.
The Texas Technique Power Program Routine
It is necessary to notice the distinction between even weeks and odd weeks, because the bench and overhead presses (OHP) alternate.
Should you bench-pressed Monday, it’s best to do OHP on Wednesday, then bench once more on Friday for odd weeks. Should you do the OHP on Monday, you do the bench press on Wednesday with a bit lighter weight than your earlier bench, then the OHP on Friday for even weeks.
Ideally suited Weekly Schedule:
- Session 1: Monday (Excessive Quantity)
- Session 2: Wednesday (Mild Day)
- Session 3: Friday (Excessive Depth)
In fact, you may shift the times of the week round as greatest suited to you, simply hold a relaxation day between every session.
Word: Odd weeks discuss with weeks 1, 3, 5, and so on. Even weeks are 2, 4, 6, and so on.
Program Size:
It is usually really useful to run this program at a minimal of three months. 3-6 months is common, however it’s best to ideally proceed with it till you see diminishing returns, which for some folks might be 1 12 months or longer.
Beginning Weight:
To find out the beginning weight, calculate the utmost weight you may raise for 5 clear reps (5 rep max). You’ll be able to have a “beginning week” the place you run by means of the routine to find out best beginning weights, then truly start this system.
5RP = 5 rep most
Session 1 (Monday):
Excessive Quantity Day at 90% of 5RPM
| Odd Weeks | Even Weeks |
| 1. Squat: 5 units x 5 reps 2. Bench Press: 5×5 3. Deadlift: 1×5 |
1. Squat: 5×5 2. Overhead Press: 5×5 3. Deadlift: 1×5 |
- Relaxation time between units needs to be no less than 3 to five minutes to ensure the physique recovers. Take so long as you want.
- The deadlift will not be a real 5RM as a result of your legs will likely be exhausted from the squats, however it’s best to nonetheless enhance your weight each week.
- Restrict accent workout routines to temporary arm work on the finish of the exercise (for those who select to take action).
Session 2 (Wednesday):
Mild Restoration Day at 80% of earlier session 1’s weight
| Odd Weeks | Even Weeks |
| 1. Squat: 2×5 2. Overhead Press 3×5 3. Chin Ups: 3 units to failure (body weight solely) 4. Hyperextensions or Glute-Ham Raises: 5×10 (body weight) |
1. Squat: 2×5 2. Bench Press: 5×5 3. Chin Ups: 3 units to failure (body weight) 4. Hyperextensions or Glute-Ham Raises: 5×10 reps (body weight) |
- Relaxation for round 5 minutes between chin ups units to failure.
Session 3 (Friday):
Max Depth Day!
| Odd Weeks | Even Weeks |
| 1. Squat: 1×5 (making an attempt to hit new 5 rep PR) 2. Bench Press: 1×5 (making an attempt to hit new 5 rep PR) 3. Energy Clear (or Energy Snatch): Mild heat up then 5×3 (or 2×6) |
1. Squat: 1×5 (making an attempt to hit new 5 PR) 2. Overhead Press 5×5 3. Energy Clear or Energy Snatch: Mild heat up then 5×3 (or 2×6) |
- Heat up as a lot as you want for the squat and second train (odd weeks). The nice and cozy-up is extra in depth Session 3 (Friday) since you might be working towards a brand new 5 rep max.
- The overall load (quantity lifted) needs to be heavier than Session 1 (Monday). Add no less than 5 lbs to bench press and 10 lbs to squat.
Energy Strikes: The choice to carry out power cleans or power snatches will depend on the particular person, however ideally they need to be alternated. Dynamic effort work is a way the place you raise lighter weights sooner, equivalent to with an influence clear. Dynamic effort is important to Olympic weightlifting-derived energy as a result of it helps enhance velocity and explosiveness. When you might imagine you do not want that since you are not an expert athlete, Olympic weightlifting can drastically enhance energy. Should you should, you may substitute the clear/snatch with deadlifts, however be sure you have a lighter weight and concentrate on pulling quick.
How Does The Texas Technique Work?
With the Texas Technique you frequently enhance the load lifted, which challenges restoration capacity and forces the physique to adapt by getting stronger. It makes use of a high-volume day for tonnage stress early within the week, an energetic relaxation day to get well, and lastly a high-intensity day for energy positive aspects.
An necessary a part of the Texas Technique is calculating the load you have to be lifting. This system makes use of the time period tonnage, which refers back to the whole quantity of weight lifted in a sure interval.
Tonnage = Weight x Reps X Units
So, for those who bench press 150 lbs for five units of 5, your whole tonnage is 150 x 5 x 5 = 3,750.
Monitoring the tonnage is an effective way to trace your progress and calculate how a lot weight to extend or lower between exercises. The beginning weight in week one of many program needs to be 90% of your five-rep max.
Though the usual Texas Technique template requires a Monday-Wednesday-Friday cut up, you could possibly do this system any day of the week. The necessary half is making certain no less than 48 hours between exercises to make sure satisfactory restoration.
Many individuals attempt to add additional exercise days into the routine, normally for isolation workout routines. In case you are doing this system accurately, your physique will not want greater than three exercises per week.
The remaining time is rigorously calculated to maximise positive aspects and stop overuse accidents, so persist with the three days. It’s best to relaxation no less than three to 5 minutes between units, if not longer, particularly for train to failure. This system is versatile in that it’s best to take heed to your physique and modify accordingly.
Texas Technique Development Schedule
Like different linear development applications, the weekly objective is 5 kilos for upper-body lifts and ten kilos for lower-body lifts. This solely applies to Monday and Friday’s exercise, as Wednesday is a lighter exercise restoration day. The objective is to position optimum stress on the muscle whereas sustaining correct kind. If you cannot enhance the load by Friday’s exercise, there’s a failure protocol.
Texas Technique Squat Development Instance:
| Week | Monday (5×5) | Wednesday (2×5) | Friday (1×5) |
|---|---|---|---|
| One | 255 lbs | 215 lbs | 300 lbs |
| Two | 260 lbs | 220 lbs | 305 lbs |
| Three | 260 lbs | 220 lbs | 310 lbs |
| 4 | 265 lbs | 225 lbs | 315 lbs |
Should you efficiently full Monday’s exercise however fail to progress on Friday, contemplate the next changes:
- Choice 1: Add an additional set to the primary two workout routines on Monday.
- Choice 2: Keep the identical whole reps however enhance the load and cut back reps per set. For instance, as a substitute of doing 5 units of 5 reps with 225 lbs, strive 8 units of three reps or 6 units of 4 reps with 235 lbs.
- Choice 3: Introduce a high-rep “burnout” set after the primary two workout routines on Monday.
Should you’re unable to extend the load on Friday or the next Monday, you would possibly must:
- Choice 1: Scale back the variety of units for an train.
- Choice 2: Decrease the reps for Monday’s work weight.
- Choice 3: Lower your beginning work weight, which is predicated in your 5-rep max (5RM).
That is the place this system’s flexibility and your creativity are available in. Take heed to your physique and make the suitable adjustments. An important half is finishing the entire variety of reps, so don’t be concerned if it’s important to break that down into extra units.
Texas Technique Execs vs Cons
Execs:
- Solely three days every week: This system solely requires a three-day coaching week, which is greater than sufficient for those who observe the protocol.
- Can break plateaus: This program is ideal for anybody who has hit a plateau, particularly intermediate lifters who maxed out their newbie positive aspects. The creator considers it a follow-up to Beginning Power or an analogous newbie energy program.
- Introduction to periodization: Doing the identical quantity of reps and utilizing the identical weight each week may be boring and counterproductive. This program introduces the idea of periodization to lifters, which is when the variety of units and reps varies. Periodization helps lifters maximize positive aspects whereas offering satisfactory restoration time.
- Boosts confidence: Let’s face it – there should not many higher emotions than hitting a brand new PR. With this program, you have to be hitting a brand new PR each Friday. This may help construct confidence each inside and outside of the gymnasium.
- Nice for bulking: This system focuses on performing compound workout routines with heavy weights for units of 5 reps, which is ideal for including mass and energy. Rippetoe recommends consuming as much as 5,000 energy every day to correctly get well, so this program is ideal for a bulk.
Cons:
- Not for inexperienced persons: This coaching program is meant for folks with energy coaching expertise, not inexperienced persons. There are related applications that use the identical ideas however are designed for inexperienced persons, equivalent to Beginning Power and the GZCLP methodology.
- Restricted isolation work: This system is extraordinarily restricted concerning help workout routines to focus on particular or lagging muscle tissues. This system solely permits for a number of gentle arm workout routines on Mondays on the finish of the exercise.
- Requires Time and Planning: This routine requires a bit additional pondering and planning outdoors the gymnasium. It’s essential to calculate your 5 rep max as precisely as potential since your whole lifts are based mostly on this weight. Exercises on Mondays and Fridays can take as much as two hours because of the prolonged relaxation between units.
- Not best for a reducing weight loss plan: The Texas Technique could be very excessive depth, so the physique requires additional protein and carbs to get well. The typical person on the Texas Technique could devour as much as 5,000 energy a day, which isn’t best for somebody making an attempt to shed weight.
- Closely squat dominant energy plan (for key causes – see under)
Texas Technique Program Ideas
- Mild warmup: Hold your warm-up units very gentle to preserve power and maximize the load in your main lifts. On the similar time, it is necessary to not slack in your warmup units both. It’s essential to heat as much as forestall harm.
- Do not inflate your 5 rep max: Should you begin this system at a heavier weight than you may deal with, you’ll set your self up for failure. Be as correct as potential together with your beginning weights.
- Do not overdo it on Monday: One of many largest errors folks make on TM goes too heavy on Monday. Should you battle to make progress, strive the exercise with a barely decrease weight somewhat than lowering quantity.
- Go heavy on Fridays: Friday, often known as depth day, is an important day of the Texas Technique program. You need to be lifting the heaviest weights of the week on Friday and making an attempt to set a brand new PR every week.
- Be explosive however managed: Attempt to be as explosive as potential through the lifts whereas sustaining correct kind. That is particularly necessary for the dynamic effort work on Friday.
Why aren’t deadlifts extra of a precedence within the Texas Technique?
The Texas Technique would not prioritize deadlifts earlier than squats on any of its coaching days for a number of key causes:
- Fatigue Administration: Squats are sometimes positioned earlier than deadlifts in lots of energy coaching applications as a result of they’re extra taxing on the central nervous system and the whole physique. Performing squats first ensures that you simply’re at your freshest and strongest, which is essential for sustaining correct kind and maximizing efficiency on this elementary raise.
- Overlapping Muscle Teams: Squats and deadlifts goal lots of the similar muscle teams, such because the glutes, quads, and decrease again. Doing squats first pre-exhausts these muscle tissues, which may make deadlifting afterwards tougher. Nevertheless, that is additionally a strategic selection within the Texas Technique. By deadlifting when barely fatigued, it limits the entire quantity and depth you may deal with within the deadlift, which is intentional to handle total restoration calls for. Deadlifts are extremely taxing, and doing them when contemporary might result in overtraining, particularly when mixed with the quantity of squats in this system.
- Program Focus: The Texas Technique is primarily designed to enhance total energy with a big emphasis on the squat. By focusing extra on the squat, this system aligns with its objective of enhancing energy on this core raise. Whereas deadlifts are included, they’re handled as a secondary train on this context.
- Frequency and Restoration: The Texas Technique has a excessive frequency of squatting (thrice every week) in comparison with deadlifting (as soon as every week). This distribution permits for higher restoration from the numerous stress that deadlifts place on the physique, notably the decrease again. Doing deadlifts first in a exercise might compromise the restoration and efficiency for squats all through the week.
In abstract, the Texas Technique’s construction is designed to optimize efficiency and restoration, with a selected emphasis on bettering squat energy. This rationale guides the choice to carry out squats earlier than deadlifts in this system.
Desire a program that is extra balanced throughout the massive lifts? Take a look at our SET FOR SET Strength Program.
Testimonials From Reddit r/Weightroom
Among the finest methods to gauge a exercise program is by real-life testimonials from folks much like us. When scanning critiques of the Texas Technique, we discovered some unbelievable outcomes from intermediate and skilled lifters.
Within the subReddit r/weightroom, a submit titled “Program Review: One Year on the Texas Method,” shares some exceptional progress.
1. Unique Poster Jeremiah05 posted, “I find it irresistible, have seen nice progress, and plan to proceed working it or some modification for no less than one other 6 months.”
After making some spectacular newbie positive aspects in solely 5 months on the Beginning Power program, the OP tried the Texas Technique.
“My first TM Depth Day I squatted 305×6 (miscounted), benched 217.5×5, and deadlifted 325×5. Most up-to-date greatest lifts are 435×3 and 455x1x5 squat, 300×1 paused bench (305 TNG), and 500×3 and 525×1 deadlift…Over the last 12 months, I’ve gained one other 25 or so lbs.”1
So in roughly a 12 months, the person was in a position to enhance his bench press by 80 lbs, his squat by 150 lbs, and deadlift by 200 lbs, all whereas gaining 25 lbs of primarily muscle. These outcomes are unbelievable and present the true potential of a program just like the Texas Technique.
A typical theme in testimonials is the significance of restoration, together with your weight loss plan.
2. One person acknowledged, “It labored nice, for some time. In case your restoration is off, it will wreck your shit. Squat went from 365ish to 425 in 3 months. DL went from 450ish to 500. Bench and OHP went up a bit, however nothing loopy.”2
3. Equally, person boojombi451 posted, “Most individuals who begin TM do not eat or relaxation sufficient. Should you’re doing it proper, there is not a lot room for the rest, and no matter else you do needs to be added in slowly, watching to see the way it impacts your restoration…Your meals and dietary supplements must be on level for those who anticipate to run TM for quite a lot of weeks earlier than bailing. Additionally, do not run TM till you have actually exhausted your linear progress.”3
These nice examples spotlight the significance of restoration in an intense routine just like the Texas Technique.
Texas Technique FAQs
How lengthy does every Texas Technique exercise take?
The exercise on Mondays and Fridays can take as much as two hours as a result of the remainder interval between units needs to be three to 5 minutes. Wednesday’s exercise is barely shorter, round 60 to 90 minutes.
What’s the weekly development for the Texas Technique?
The development objective is so as to add 5 kilos for higher physique lifts and 10 kilos for decrease physique lifts every week on Monday and Friday.
Can a newbie use the Texas Technique program?
No, the Texas Technique is for extra superior weight lifters with no less than 18-24 months or extra of energy coaching. A newbie ought to use a extra fundamental program, equivalent to Beginning Power or the GZCLP method.
How lengthy must you do the Texas Technique Exercise routine?
Creator Mark Rippetoe recommends you keep on the Texas Technique for no less than six to 9 months. It’s good to cycle the routine off so you may concentrate on cardio and isolation workout routines and provides the physique a break.
Can I add additional exercises to the Texas Technique Exercise?
In case you are doing the TM program accurately, you will want the complete 48 hours of restoration time due to the depth of the exercises. It’s best to observe the rules and solely exercise three days every week to keep away from pointless stress on the physique.
Abstract:
Only a few profitable lifters achieved their physique with out the assistance of a confirmed energy coaching program. Mark Rippetoe is a pioneer within the health trade that has helped numerous inexperienced persons make unbelievable positive aspects in just some months. The Texas Technique is an intense exercise routine designed for intermediate to superior weight lifters as a follow-up to the newbie program Beginning Power.
Like Beginning Power, it focuses on the first compound Olympic lifts; the distinction is the various depth and quantity. Monday is a quantity day, Wednesday is energetic restoration, and Friday is the depth day the place you enhance your private information every week. Some skilled weight lifters could frown upon solely understanding three days every week, however belief us, you get your cash’s price.
In case you are doing this system accurately, you will want as a lot restoration time (and energy) as potential to maintain growing your weekly load. It is necessary to start out this system on the right weight (90% of your 5 rep max) and execute with correct kind to make the weekly development.
As all the time, take heed to your physique and modify as wanted, as a result of no train is price an harm. Should you observe the protocol, you may be shocked on the long-term progress you may make within the weight room from such a “easy” exercise program.
Closing Thought: The Texas Technique could not align together with your objectives. In order for you a energy program with extra choices, try our SFS Strength Program, created by Power Coach, Garett Reid ( NSCA, CSCS, CISSN, M.S.E.S.S).
References:
- Jeremiah05. Program Evaluate – One 12 months on the Texas Technique. 2 Feb. 2014, www.reddit.com/r/weightroom/feedback/1wrxvp/program_review_one_year_on_the_texas_method. Accessed 25 Nov. 2023.
- It Labored Nice, For…. 4 Could 2016, www.reddit.com/r/weightroom/feedback/4hs4v0/remark/d2rusi8/. Accessed 25 Nov. 2023.
- boojombi451. Most Folks Who Star…. 4 Could 2016, www.reddit.com/r/weightroom/feedback/4hs4v0/remark/d2so7it/. Accessed 25 Nov. 2023.
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