By Yoann BEAUVOIS February 23, 2021 at 4:10 PM
Amended February 23, 2021 at 4:39 PM
The Texas Method is effective for those who want to gain mass and strength at the same time.
La Texas Method
Welcome to Texas! State of muscle and mass, but above all a very specific training method for those who want to become huge. Created by the famous Mark Rippetoe, the Texas Method was originally inspired by the training of Canadian strongman, Doug Hepburn.
Before you start, you should know that this type of training is not for everyone. First of all, you don’t have to be a beginner, but already have a good foundation in bodybuilding. Second, if you want to get dry this is also not the right method. Here we take mass and only mass (with strength too). Besides, most of those who use it are on a diet of around 5,000 calories per day.
How does the Texas Method work?
This training is based only on compound movements. We therefore find in each session the squat, bench press, military press or deadlift. You will not have bicep curls, shrugs, or any isolation exercises.
The Texas Method is based on three workouts per week, no more, no less. All separated by a day (or two between the first and the third session). Each of these sessions has a specific theme: Volume, recovery and intensity.
A typical Texas Method week
Monday: Session 1: The volume
1. Squat: 5 sets of 5 repetitions
2. Bench press or military press: 5 sets of 5 reps
3. Deadlift: 1 set of 5 reps
The principle is simple, here we are working on heavy. Take 90% of your 5RM and work the entire session with that weight. Alternate every other week the bench press and the military press. Take that long to recover between sets, because the goal is to complete them all.
Wednesday: Session 2: Recovery
1. Squat : 2 sets of 5 reps
2. Bench press or military press: 3 sets of 5 reps
3. Supine pulls: 3 sets until failure
4. Lumbar extensions or ischial bust raises: 5 sets of 10 reps
For this second session, we work on lighter weights. Take about 80% of the weights used in Workout 1. For Exercise 2, work out the one you didn’t do in Workout 1. Some bodyweight exercises are added for fitness. Remember to take time between sets to rest.
Friday: Session 3: Intensity
1. Squat : 1 set of 5 reps
2. Bench press or military press: 1 set of 5 reps
3. Cleans ou Snatchs : 5 sets of 3 or 6 sets of 2 repetitions
After a good warm-up, try to beat your record from Session 1 on a set of squats and a set of bench press or military press (repeat the exercise from Session 1). Take a higher weight, but where you can complete the five repetitions. As for cleans or snatchs, use a fairly heavy weight, but again where you can complete all 5 or 6 sets flawlessly.
And the rest in all this?
There are four days off in the Texas Method and that makes sense given all the effort put into the sessions. On these days you must be totally off. That is, no sport, cardio included, only rest. Besides, the efforts are so intense that you don’t need to do cardio. Rest, you will have deserved it, because to see a real change you have to practice the Texas Method for 6 to 9 months. Guaranteed results.