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How To Use The Texas Method Strength Workout Workout Split



The first thing that former powerlifter and trainer Mark Rippetoe demands of you to know about the Texas method is that it's not for everyone.

"Most people have no problem with the Texas method because it is very, very heavy," he says.

This is not exactly a confirmation of the training program he has created. However, the man behind Starting Strength also mentions that if you take the challenge, you can grow in size and strength by following the protocol.

What exactly is the Texas Method?

The Texas Method is a three-day exercise program that emphasizes volume on Mondays, active rest on Wednesdays, and intensity on Fridays. Rippetoe was inspired by an old bench press workout by Canadian strongman Doug Hepburn, in which Hepburn performed 5 heavy 1

-reps, followed by 5 heavy 5-reps.

Rippetoe provides this framework as an example of the OG method: if 365 pounds is your 1-repax maximum, those singlesets would be beating around 335. The 5 sets of 5 would then be somewhere in the 285 to 290 pound range.

"I tried and found that I could not do the singles and then get all 5 sets of 5 with that much weight," says Rippetoe. "Thirty heavy repetitions were just too much." So he optimized the training, put on most of the band on Monday and moved the five singles on Friday. That's how the Texas Method was born – so named because Ripptoe lives in Texas. The program is a method, and he has no time for nonsense.

The Workout

The Texas Method focuses on large dumbbell lifts – squats, bench presses, overhead balers and deadlifts – plus power cleanses and some bodyweight work.

Monday: Band

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  • A. Squat: 5 sets of 5 repetitions
  • B. Bench Press / Overhead Press: 5 sets of 5 repetitions
  • C. Deadlift: 1 set of 5 reps

    Each lift on Monday should be 90 percent of your max. 5 repetitions amount. Switch between a bench press on Monday and overhead the next. Note that deadlifts do not receive a 5×5 treatment. "Deadlift is too much," says Rippetoe. "You will never recover if you perform 25 repetitions."

    Between sets you rest as much as you need. That can be five minutes or fifteen minutes, depending on your training level. It's about completely recovering between sets, so you can turn off the last repetition every time.

    Wednesday: Recovery

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    • A. Squat: 2 sets of 5 repetitions
    • B bench press / overhead press: 3 sets of 5 repetitions
    • C. Chin-up: 3 sets to failure
    • D Back extension or Glute-Ham Raise: 5 sets of 10 reps

      On Wednesday you still do work, but you do it Go easier than on Monday – and some bodyweight exercises are thrown for a reason.

      Start by sitting at 80 percent of Monday's load Here you'll see some overhead presses or bench presses (do what you did not do on Monday) at 90 Percent of last week's 5 x 5 load.Then propose the Chinups to failure and 5 sets of back extensions or Glute Ham increases at the dealer's option.

      Friday: Intensity

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      • A. Squat: 1 set of 5 repetitions
      • B. Bench Press / Overhead Press: 1 set of 5 repetitions
      • C Power Clean / Power Snatch: 5 sets of 3 reps / 6 sets of 2 reps

        On Friday, all you have to do is reach for a new Max Repetition of five reps – warm as much as you need before you For section B, do the lift you did on Monday and you'll see that today's training fails deadlift – you will not see it until the next Monday instead choose either Power Cleans or power snaps, two Olympic lifts that increase your explosive food under the bar. Choose a challenging weight, but make sure you're still able to reach the final iteration

        Enjoy Your Free Days

        The Texas Method is not a workout that allows much else. In fact, Ripptoe suggests doing as little as possible on the other four days of the week , For some, especially for gymnastic rats who consider cardio as a recreational activity, this can be difficult.

        "On days off, you should definitely try to recover," says Ripptoe. "That's your training. You're breathing heavily, so you do not need a cardio.

        He points out that he usually advises people to follow the Texas Method for six to nine months, leaving plenty of time for cardio and other exercises before and after the program.

        Should You Try The Texas Method?

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        "This is not training for beginners," emphasizes Rippetoe. When you're new to lifting, he suggests a different approach that follows a classic four-day routine that divides between the upper and lower body. "You should already be strong. Once the normal stuff stops working, use the Texas method. It works really well for the right man. "

        This work requires fuel to feed your furnace. Many people who follow the Texas Method have about 5,000 calories per day, according to Rippetoe. Between all the training and the food it is a commitment.

        Your suitability for the method also depends on your goals. If you aim at the prototypical beach body, you may want to find another gap.

        "When a man is primarily concerned about his abs, the Texas method should not be used," says Rippetoe. "If you're worried about keeping your weight low and eating only 2,500 calories a day, do not do it. The Texas Method: But if you're trying to get as tall and strong as you can and you're ready Having enough to eat, rest, and stay in the gym for two and a half hours every Monday, then in Texas. The method might be just for you. "


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