12 Ways To Skin The Texas Method - Barbell Medicine

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Some of the key takeaways from the Texas Method include that it is a popular intermediate training program based on a 3 day split for squats, bench press and deadlifts. However, it can sometimes be implemented suboptimally or may not work for certain trainees. The article then provides 12 different ways to modify the Texas Method to address potential issues.

 
 
 13 MINUTE READFEBRUARY 24, 2015
12 WaysTo SkinThe TexasMethod
 By
TRAININGWEIGHTLIFTING
Jordan Feigenbaum
B
y Jordan FeigenbaumThe Texas Method may be one ofthe most popular intermediatetraining programs in existence.Developed by happenstance inTexas (duh) and popularized as afollow-up program to MarkRippetoe’s Starting StrengthNovice Progression (seen ), it’shere
BARBELL MEDICINE - FROM BENCH TO BEDSIDE
 
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COACHINGTRAININGTEMPLATESSUPPLEMENTSSHOPARTICLESMORE
 
based on a three-day split that isoriginally structured as follows:Now let me go on record as sayingI think the Texas Method, which isabbreviated TM but does notsignify
Trademark (™),
is a greattemplate as written. On the otherhand, sometimes it is implementedin suboptimal conditions or isinappropriate for a particulartrainee as written. What followsare
 12 Ways to Skin the TexasMethod
, which I have used bothpersonally and professionally. Ihope you enjoy!1)
The Problem:
The workout onDay 1 takes too long.
Solution:
Split up Volume Day(VD)
Rationale:
Perhaps one of thebiggest gripes people have withTM is that day one can take too
WEEK 1DAY 1(VOLUMEDAY)DAY 2 (LIGHTDAY)DAY 3(INTENSITYDAY)
Squat x 5 x5Bench x 5 x5Deadlift x 5x 1Squat x 5 x 2 @80% of Day 1Press x 5 x 3Chins x max repsx 3Back Extensions x12-15 x 3Squat x 5RMBench x 3RMPower Cleanx 3 x 5Week2Day 1 (VD)Day 2 (LD)Day 3 (ID)
5
 
long; especially as the 5×5 sets getvery heavy. One easy way tocircumvent this is to split upvolume day into two separate days.There has been some who suggestthat the 5×5 squat causing enoughfatigue to negatively affect the5×5 bench weights, which leads tothe recommendation that the 5×5bench be done on Day 1 and the5×5 squat be done on Day 2. Thatwould yield the following:However, I have not experiencedthis with others often enough tovalidate it. Moreover, the act ofsplitting the volume day in two cancomplicate what do with the lightday’s movements. I chose tomaintain the existing frequencyand volume vs. eliminating it as inthe initial example. Here is mypreferred template:
DAY 1(VOLUMEDAY)DAY 2(VOLUMEDAY)DAY 3(INTENSITYDAY)
Bench x 5x 5Squat5×5Squat x5RMChins xBench x
5
 
2)
The Problem:
My Intensity Day(ID) weights aren’t going up.
Solution:
Alter the rep ranges.
Rationale:
At some point, mostpeople are no longer going to beable to sustain a linear progressionthat is organized around weeklyincreases in intensity (load) withthe same rep scheme. I’ve foundthat periodizing TM works prettywell for lots of folks before neededto adjust even more variables. Thissort of approach is
more
appropriate for those who’ve beenusing TM for awhile and need tochange something to keep theirprogress moving. In other words,this is not for people just gettingdone with their novice progression.Here’s what it might look like:
WEEK 1DAY 1(VOLUMEDAY)DAY 2(VOLUMEDAY)DAY 3(INTENSITYDAY)
Squat x 5x 5Bench x 5x 5Squat x5RMPress x 5 x3DL x 5 x 1Bench x3RMBackExtensionsChins xmax repsx 3PowerClean x 3 x5Week 2Day 1(VolumeDay 2(VolumeDay 3(Intensity
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5

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