For those of you who are unaware, here is that the Texas Method looks like:
Monday: High Volume High Intensity
Wednesday: Recovery Low Volume Low Intensity
Front Squatx 3x5
Overhead Press 3x5
Pull-ups 3 x failure
Friday: High Intensity Low Volume
Squats 1-5 Rep Max
Bench 1-5 Rep Max
Deadlifts 1-5 Rep Max
So what you have here, is this:
Monday = High Volume High Intensity
Wednesday = Low Volume Low Intensity
Friday = Low Volume High Intensity
I don't think this plan is very effective once you get stronger - but before I even begin detailing my approach I want to specify that I would not ordinarily recommend this to people but I know there are trainees who WANT to only do a few handful of exercises again and again and/or they only have access to a very few basic movements. Given that, program/template is for them. For the rest of us, there are other ways to go about getting strong.
Step 1: Choose ONE upper body exercise and ONE lower body exercise.
Let's assume you choose Bench Press and Deadlifts, here.
Step 2: What does the template look like?
Monday = High Intensity Low Volume
Wednesday = High Intensity High Volume
Friday = Low Intensity Low Volume
Essentially what you have is:
Monday = Intensity
Wednesday = Volume
Friday = Recovery
Here's what I recommend:
Deadlifts 1-5 Rep Max for 1-2 sets
Bench Press 1-5 Rep Max for 1-2 sets
Weighted Pull-ups 3-4 sets depending on how you feel
I will write about the Volume approach later..
you focus on the two movements you've left out: Overhead Press and Squats
Squats 3 x 3 @ 80% of old max because 80% is a good number and you have the right to increase the weight as long as your performance on Monday is not hindered - that is why this is not set in stone
Overhead Press 3 x 3 @ 80%
Dumbbell Rows 3-5 sets
Choose either a PC or Unilateral Leg Exercise out here and do 2-3 sets of 8-10 reps
**Note on Volume Day:
Okay so there are a few options on how to approach this day. The goal is to put in a lot of volume towards your big lifts on this day. You can do this via the good old 5x5 method of just starting at 80% of your 1RM and then adding 5 lbs to the bar each workout. The other option is to use Single Double Triple (SDT) Progression. Quality Volume Training and 5/1 method are also great options here. Generally anything that involves a lot of volume over a few sets is good. I'm not saying do 25 singles or whatever but something along the lines of 24-30 reps using 4-7 sets. Just to make things clear: on this day you are performing only 2 lifts (in this case the Deadlift and the Bench Press).
This is one way to get strong! Good luck!
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