Texas's Method Routine

I'm about to come off my rest. Previously I was doing a cut, and still am, and my second run for Texa's Method was horrible. I think the main culpit being the fact that I was skipping my Recovery day as I didn't have time. Anyways I've made a new routine, but very similar to my previous one.

I would like Nm0ney34 especially to critique it :)


Sets x reps

Monday - Volume Day
1. Bench Press: 4 x 5
2. Squats: 3 x 5 (Only started to do squats, so hence 3x5 instead of 5x5)
3. Barbell Rows: 5 x 5
4. Pullups (Weighted):  2 x 5
5. Bicep curls: 3 x 10 (45 second rest)
6. Dips (Unweighted but weighted if can complete 2 x 10): 2 x 10 (45 second rest)

Wednesday - Recovery Day
1. Overhead Press: 2 x 3 then 3 x 10 (with minimum rests for 3 x 10)
2. Cable Rows: 2 x 10
3. Leg Press: 2 x 10

Friday - Intensity Day
Bench Press: 1x1, 1x2 or 1x3 (alternate)
Squats: 3 x5
Chinups (Weighted): 2 x 5
Dips (Weighted): 2 x 5
Deadlifts: 1 x 5
Bicep curls: 2 x 10 (45 second rests)

And alternate to OH Press next wk etc.

2 x 3 is the same weight as the 4 x 5. I was thinking to keep that in so that strength would be maintained but is it necessary? I would think so because I think that was the main reason my lifts weren't increasing and actually decreasing, but my cutting would have an effect as well.

vdk_au


I'm about to come off my rest. Previously I was doing a cut, and still am, and my second run for Texa's Method was horrible. I think the main culpit being the fact that I was skipping my Recovery day as I didn't have time. Anyways I've made a new routine, but very similar to my previous one.

I would like Nm0ney34 especially to critique it :)
lol...Ill try and do my best.


Sets x reps

Monday - Volume Day
1. Bench Press: 4 x 5
Just curious, is there a reason for the 4x5 instead of 5x5?
2. Squats: 3 x 5 (Only started to do squats, so hence 3x5 instead of 5x5)
I know you just started squats and you have had problems with them before, If its possible for you I would really try to get to 5x5. Monday is volume day, should be getting that volume in.
3. Barbell Rows: 5 x 5
4. Pullups (Weighted):  2 x 5
5. Bicep curls: 3 x 10 (45 second rest)
6. Dips (Unweighted but weighted if can complete 2 x 10): 2 x 10 (45 second rest)
4,5&6 are fine as assistance exercises especially if you feel like your at that point.

Wednesday - Recovery Day
1. Overhead Press: 2 x 3 then 3 x 10 (with minimum rests for 3 x 10)
This is fine, you can go as high as 5x5 with your press though. What I personally do.
2. Cable Rows: 2 x 10
3. Leg Press: 2 x 10
Drop the leg press and do light squats. About 80% of mondays weight. 2x5 or 3x5. One of the main aspects of this is squatting 3x a week.

Friday - Intensity Day
Bench Press: 1x1, 1x2 or 1x3 (alternate)
I dont see anything wrong with 1,2,3rm...but I would wait until your further along in your program at where you cant progress 1x5 and then drop it down to 1x3, then 1x2 then 1rm.
Squats: 3 x5
Heavy squat day, take it to 1x5.
Chinups (Weighted): 2 x 5
Dips (Weighted): 2 x 5
Deadlifts: 1 x 5
Bicep curls: 2 x 10 (45 second rests)

And alternate to OH Press next wk etc.
Alternate bench with OHP? just on friday? or monday/wednesday as well?

I personally have never done that, but I dont see any problem with it. especially if you wanna focus more on your OHP then bench. You lose some frequency every other week with bench/chest. But your gaining more frequency every other week compared to other layouts with shoulders.

Ah...I think I understand your second post now, you think that going 2x3 on wednesday because your alternating will help because your going heavier than 4x5. I would still stick to the higher reps because the main goals here are

first....progress on Fridays
Second....progress on mondays

If your having problems progressing on fridays, and mondays are leaving you a little fatigued your workload on monday is probably too high and you can adjust it.

Likewise if your stalling on fridays but still doing mondays with a breeze, you need to add some more volume.

Here is a link, incase you havent read it...

http://forum.bodybuildi...showthread.php?t=1720181

By the way, Having squats/bench/deads on the same day (friday) can get very difficult. If you find its too much you can always put deads back in on wednesday.

Over all I think you have the basic concept of the routine down, just some tweaks I would make personally. Hope that helped!

6'3"  @215

Squat 1x20x275

press: 190, Deadlift: 450, Bench:285, P.clean: 235, Squat: 385

"The only failure that is final is to stop trying to improve"

This is definately not how the TM is supposed to work VDK.  I didn't read Nmoney's response.  WAYYYYYYY too much

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

He has the basic idea/layout I think.

Theres some things I would personally change, and his assistance exercises are only 2 sets, if he feels like he is at the point where he can benefit from them, go for it. But only he really knows that.

6'3"  @215

Squat 1x20x275

press: 190, Deadlift: 450, Bench:285, P.clean: 235, Squat: 385

"The only failure that is final is to stop trying to improve"

This routine really isn't good for cutting BUT if you can make it work, go for it.

I wouldn't the recovery like that, but if it helps, do it.

I make it really simple with

bench
squat
standing OH press
row
super setted dips and pull ups/chin ups

On volume day, I make everything really heavy with somewhere 3-5 sets of 5 and weighted on the dips and pull ups.

Recovery I do the same thing except front squats and just BW dips and pull ups. 3 Sets of 3 or so.

Strength day I do everything really heavy and just go for singles all day if I have a spotter. If not, I just lift as heavy as I dare.

Is he cutting? ideally you dont really want to be on a strength oriented program while cutting simply because your not going to make much if at all any progress. And stalling is going to come much faster to boot.

But its doable, I did it and I actually prefer it now. Just need to adjust your numbers when you start the program. Cutting is done with your diet and can be done with any program out there.

6'3"  @215

Squat 1x20x275

press: 190, Deadlift: 450, Bench:285, P.clean: 235, Squat: 385

"The only failure that is final is to stop trying to improve"

It would be positive IMO to be on a strength training program while cutting to reserve what muscle you have. Then again programs like the Texas method are designed for people in a calorie surplus, but I guess you could do it to continue lifting heavy to reserve muscle.

Personal Trainer/Nutrition Consultant

Yeah, I agree. This is my general train of thought for cutting now. I mean give your body a reason to keep that muscle you worked hard for while cutting.

So its like if you go high high rep and low weight the entire time while you cut, your body may tend to say hey, I dont need all this muscle so ill use some of it for fuel. Stay lifting heavy, you may not make any progress and in fact still lose some strength, but you can minimize that and most of it will just be from your depleted glycogen levels.

At least thats how I justify it! haha.

MVP


It would be positive IMO to be on a strength training program while cutting to reserve what muscle you have. Then again programs like the Texas method are designed for people in a calorie surplus, but I guess you could do it to continue lifting heavy to reserve muscle.

6'3"  @215

Squat 1x20x275

press: 190, Deadlift: 450, Bench:285, P.clean: 235, Squat: 385

"The only failure that is final is to stop trying to improve"

- I'm doing 4x5 instead of 5x5 as I feel that it's probably too much volume for cutting
- Wednesday: Doing 2x3 instead of 3x3 as I want to add some high rep work in. 2x3 is actually the same weight as my 5x5. No alternating
- I actually started to alternate between 1,2 and 3 rep maxes since I started on the Texa's Method 2 cycles ago. Though on my second cycle, my maxes went down as I was cutting and probably because I skipped my recovery day, and hence working out 2x a week only
- I was thinking of doing 3x5 squats as I am able to make gains workout to workout. Should I still switch to 5x5?
- In terms of alternating, I meant like the week after, the routine would be exactly the same, with just bench reversed with oh press, and oh press reversed with bench.

In terms of cutting, I've reduced my junk food intake which has significantly reduced my calories, and on workout days, I don't have 5 meals a day anymore, as I go to sleep earlier on those nights. But I would say I want to get back to bulking as soon as possible.

- You obviously know yourself better then I would, so if you feel its too much volume then thats fine. I would personally stay with 5x5 until I noticed it became a problem for fridays lifts, then drop some volume, but thats just me.
-Ok, I understand what your saying now...your doing 2x3 then 3x10 for a total of 5 sets. Im not really sure what to say about that as this program is focusing on strength and low reps. Intresting way to look at it.
-Your maxes went down because you were cutting, skipping a day doesnt help...but while cutting your glycogen levels are going to be very low and you wont be restoring them from workout to workout like on a bulk.
-Try 5x5, set it up so you can progress. see how that goes, if you are having trouble with mondays and fridays are suffering drop the volume back down.
-Yeah thats what I figured you meant. I dont see a problem with that, especially if you want to give a little more focus to your OHP.

I tried to word this in the same manner as your own post.

btw, why are you cutting? iirc in a previous post I read of yours, you said you were about 138 lb's. Thats awfully low, reason why im asking about you cutting.

6'3"  @215

Squat 1x20x275

press: 190, Deadlift: 450, Bench:285, P.clean: 235, Squat: 385

"The only failure that is final is to stop trying to improve"

Thanks for the replies. I'll have a look into it.

I've been bulking for some time. I started at 103.4lbs, and got up to 144lbs, but now cut back down to about 138lbs. Reason for this is simply I've been eating too much junk food, and my waist balloned to 83cm, which in my opinion is a fair amount for someone like me. My stomach looks very bloated and big. I'm planning to just lose a few cm's on the waist before I start bulking, and hopefully done much cleaner.

i'm down to 136lbs now...2lb loss in one week...which puts me at 8.36lb loss over a 2 month period.

good news is that I'm going back to bulking now, but I'm going to be doing it clean this time. I think I've had enough of losing weight every week, lol. Hopefully I can gain the weight back, cos I'm not really increasing my food back up that much, but it's more the fact that I was gaining last time because I was eating a lot of junk food -> hence higher caloires, but we'll see how things go this time.

Start out slightly over maintenance and then gradually increase that, you can keep track of your weekly gains and make adjustments at the start of every week.

Eating cleaner foods is going to be a big part as well, Think of it like eating just like on a cut, accept your eating more and taking in more carbs. your strength should come back pretty quick as you increase your carb intake as well.

Good luck!

6'3"  @215

Squat 1x20x275

press: 190, Deadlift: 450, Bench:285, P.clean: 235, Squat: 385

"The only failure that is final is to stop trying to improve"

Hmm, I've only actually a little bit extra carbs to my meals, still less than when I was bulking before, but I'll try to fit in 5 meals a day on training days. BTW, I'm curious to what your diet is? I have to try to reduce the amount of white rice I eat and eat more brown rice.

Anyways, I know this had to do with my training, but may as well combine the whole lot :)

meal 1: 4 wheetbixes, with about 400ml of milk
meal 2-meal 4: 200 grams of rice, 100 grams of meat, some nuts, vegetables
meal 5: 250 grams of pasta, 100 grams of meat, some nuts, vegetables.

I have a feeling this is probably still not enough, but I'll see how it goes. And I'm going to try and eat slower! I always have a tendancy to eat too fast.

I've still not decided if I want to have the intensity day, well specifically for bench press and oh press.

I was thinking more of just changing the bench press or oh press for that particular day to instead of 1x3, 1x2, or 1x1 to 5x10 like how its suggested it in the Rippetoe book. I'm thinking I might wanna gain some muscular weight, lol. I've put mainly focus on strength training since I never made any progress with high reps but I'm thinking of giving it anohter go.

However on that particular day, I want to keep everything the same except for the bench and oh press. Do you think it would be ok to put bench press/oh press at the very end? I'm thinking of doing a medium weight with 5 sets of 10 reps with about 1min rest b/w sets.

Why would you not want the intensity day, just because you want to focus more on hypertrophy?

I can tell you, you can get great hypertrophy results on a strength program like this, you just have to make sure your eating enough.

Its also going to take away from your OH press and bench progression especially strength wise...I suppose you could do whatever you wanted, but out of all the things you altered, I really wouldnt go with this change.

6'3"  @215

Squat 1x20x275

press: 190, Deadlift: 450, Bench:285, P.clean: 235, Squat: 385

"The only failure that is final is to stop trying to improve"

hahah, I might just back to my old routine then.

As I've said in the past, it's probably the disease I have (Crohn's) that affects my gains.

I had my Intensity workout day. It was all going good until my second last
exercise, Deadlift. I had already lowered my deadlift from 110kg to 107.5kg
(110kg before my week break for 4 reps), but I could only get 2 reps instead
of my aim of 5 reps. I think my squats actually screwed it up. Since I do
deadlifts only once a week, I'd prefer I put deadlifts higher priority.

I was aiming to get 115kg by end of my holidays (4 weeks). I don't think I can get it now. :(  I'm going to lower my deadlifts down to 105kg next week.

This is what I had planned earlier
1. OH Press: 1x1
2. Squats: 1x5
3. Chinups: 2x5
4. Dips: 2x5
5. Deadlifts: 2x10
6. Bicep curls: 3x12

This is what I did before my week break

1. OH Press: 1x1
2. Chinups: 2x5
3. Dips: 2x5
4. Deadlifts: 1x5
5. Squats: 3x5

I'm thinking of changing it to

1. OH Press: 1x1
2. Chinups: 2x5
3. Deadlifts: 1x5
4. Dips: 2x5
5. Squats: 1x5
6. Bicep curls: 3x12

What do you think of the order? I'm happy with my exercises, so don't comment on them. :)

I know NM0ney you suggested to probably put deadlifts on Wednesday, but that's my recovery day so I prefer I keep it on Friday.

Putting them on your recovery day isnt as terrible as you might think.

And take it from me. If your going to be doing Squats/deads/bench or in your case switching between OH press and bench...

Just do that, dont do anythign else for that day. Doing those big 3 all in one day is enough for your body...trust me.

If you absolutely had to add anything, I would say you could throw in some ab/core work...but even then, its not needed on a day like that.

I would save your isolations for your recovery day and volume day if you want to keep the deads on intensity day.

6'3"  @215

Squat 1x20x275

press: 190, Deadlift: 450, Bench:285, P.clean: 235, Squat: 385

"The only failure that is final is to stop trying to improve"

So you believe it on the reovery day? If so, then that's great, I can concentrate on both deadlift and squats :)

Well my recovery day has my other exercise (Bench or OH Press) included. It's essential or I wouldn't be touching that exercise for another 10 days.

So my recovery day shoud look like this.

OH Press/Bench Press: 3x3 (Weight 10% than volume day weight)
Deadlift: 1x5
Front Squat: 3x3 or maybe 3x5 - Haven't decided yet.

BTW, Thanks alot for your help. Really appreciate it.

yeah that is perfectly fine for recover day. Make sure those squats are 80% of mondays volume workout.

and remember those deadlift sets are ramping sets. so pyramid up to 5 sets with your final set being your target weight.

6'3"  @215

Squat 1x20x275

press: 190, Deadlift: 450, Bench:285, P.clean: 235, Squat: 385

"The only failure that is final is to stop trying to improve"

I've decided to put back squats on Wednesday as well. Just becaue I haven't fully developed my motor skills for squats.

NMoney, how do you geneally ramp up to your final set of deadlifts. I usually only have 3 warmups sets, but I'll probably do five now, just for a bit more volume

50% of working weight for 6 reps
70% of working wegh for 4 reps
85% of working weight for 2 reps
working weight for 5 reps

It can be any weight really as long as your ramping it up each set.

for my 1x5 deadlifts right now this is what I did last wednesday for example.

135x5 Warm up
225x5
245x5
275x5
315x5
335x5

if you break it down its basically a 5x5 set/rep but its more focused on one single heavy set at the end.

If I was doing 3x3 for example then I would do 2 sets ramping, 1 set final goal weight for a total of 3.

Just think of ramping sets as basically pyramiding up.

6'3"  @215

Squat 1x20x275

press: 190, Deadlift: 450, Bench:285, P.clean: 235, Squat: 385

"The only failure that is final is to stop trying to improve"

I had my Volumday Day Today

bench: 5x5
squats: 5x5
rows: 5x5
pullups: 2x5
dips: 2x10
bicep curls: 3x12

I'm thinking of doing squats either after rows or after pullups. what do you think? I did squats today and it toally scrwed me for every exercise after. I felt so fatigued. I got 5,4 pullups last week but today I only got 3,3.

Well, see how it effects your intensity day.

If your intensity day is suffering as well then cut some of the volume. If your still progressing, you can still make adjustments but its not too bad.

I personally do squats first on volume or intensity day as its the most intensive to the body, + I think its the most important to make sure im increasing.

If you can still progress well putting it towards the end of your routine, that might be worth a shot.

so I would advise; wait until friday and see how that goes, if its fine then move squats down in your workout and see what happens.

If friday is too difficult then cut the volume down on monday, but dont do this unless you have too. Because you still need a good strenuous volume day to progress and put on lean mass.

6'3"  @215

Squat 1x20x275

press: 190, Deadlift: 450, Bench:285, P.clean: 235, Squat: 385

"The only failure that is final is to stop trying to improve"

I changed my order of exercises for Volume Day today

OH Press, Pullups, Squats, Rows -> etc

Everything was ok again, but once I finished squats, the same thing happened as last time. I felt fatigued as, and my biceps were sore as. I had my usual weight for rows (before I even did squats), and the weight was hard as. I know the weight isn't usually challenging but I know it's the squats screwing it up. Should I just decrease the weight then for rows?

I wanna ask a few questions regarding a few things other then the actual lifts itself.

How much rest are you giving yourself between sets and exercises? similarly, how long do your workouts typically last?

What are you taking pre work out?

What are you eating between 1 1/2 hours and your actual workout?

6'3"  @215

Squat 1x20x275

press: 190, Deadlift: 450, Bench:285, P.clean: 235, Squat: 385

"The only failure that is final is to stop trying to improve"

- 5 minute rests between each set and exercise
- My workouts out last between 2-3 hours, recovery day is about 1hr. They last really long because I take large amounts of rest
- Preworkout is just my normal meal (1hr before)
- I don't quite understand your last question, but I take another protein+glucose shake half way during my workout for intensity+volume day (so about 1-1.5hour into my workout)

BTW, I think I'm going to change my routine slightly again. Any suggestions?

Volume Day
1. Bench Press / OH Press: 5x5
2. Rows: 5x5
3. Squats: 5x5
4. Bicep Curls: 3x10

Recovery Day - Going to remove squats as I still get fatigued from previous workout
1. Bench Press / OH Press: 3x3
2. Deadlift: 5x5 (Ramping)
3. Calf Raises: 3x10-15

Intensity Day
1. Bench Press / OH Press (1 or 2 or 3 rep maxes)
2. Squat: 1x5
3. Chinups: 3 x 5

BTW, is there any disadvantage removing pullups? I have just increased my chinups by 1 set.
I'm going to remove pushups/dips as well. I'm more interested in gaining strength overall (mainly in compound exercises), so I don't think I really this at all.