Welcome to Texas! This training routine is to improve muscle and mass condition but is also a very unique method for those who want to become enormous. Created by the famous Mark Rippetoe, the Texas Method was inspired by the training routine followed by Canadian strongman, Doug Hepburn.
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Before starting, you should know that this type of training isn’t for everyone. First of all, you don’t have to be a beginner, but you already need a good foundation in weight training. Secondly, if you want to become dry, this isn’t the best method for you. With this method, you’ll take on mass and only mass (while improving your strength as well). Moreover, most people that follow this routine have a calorie intake of around 5,000 calories a day.
How does the Texas Method work?
This training works with compound movements. So that means in each workout there’ll be squats, bench presses, overhead presses and even deadlifts. You won’t be doing bicep curls, shrugs or any isolation exercise.
The Texas Method has three workouts per week, no more, no less. All separated by one day (or two between the first and second session). Each of these workouts has a specific theme: Volume, recovery and intensity.
A typical week following the Texas Method
Monday: Workout 1: Volume
1. Squats: 5 sets of 5 reps
2. Bench press or overhead press: 5 sets of 5 reps
3. Deadlifts: 1 set of 5 reps
The goal is simple, you’ll be working heavy. Take 90% of your 5RM and do every session with this weight. Alternate every workout between bench press and overhead press. Take some time to recover between sets because the aim is to get through everything.
Wednesday: Workout 2: Recovery
1. Squats: 2 sets of 5 reps
2. Bench press or overhead press: 3 sets of 5 reps
3. Chin-ups: 3 sets of as many you can do
4. Back extension or glute-ham raise: 5 sets of 10 reps
For this second workout, you’ll be working with lighter weights. Take around 80% of the weight you used in Workout 1. For exercise 2, do the exercise you didn’t do in Workout 1. A few exercises done with your bodyweight are added in for your form. Don’t forget to take time between sets to rest.
Thursday: Workout 3: Intensity
1. Squats: 1 set of 5 reps
2. Bench press or overhead press: 1 set of 5 reps
3. Power clean or snatch: 5 sets of 3 or 6 sets of 2 reps
After a good warm up, try to beat your record from Workout 1 with your weight when you do the squats, bench presses or overhead presses (do the same exercise you did in Workout 1). Use a heavier weight but you have to be able to finish the five reps. For the clean or snatches, use quite a heavy weight, but still make sure you can finish the 5 or 6 sets without stopping.
And rest in all this?
There are four days of rest in the Texas Method and it’s logical given all the effort you’ll be putting in during your workouts. On these days, you should be completely off. That means, no exercise, cardio included, just rest. Of course, your workouts are so intense that you don’t need to do cardio. Rest yourself, you deserve it, because to see a real change, you’ll need to follow the Texas Method for 6 to 9 months. Results guaranteed.
Check out the video above to see the Texas Method in action!
