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The Texas Technique is a energy coaching program created by Glenn Pendlay and Mark Rippetoe.
It’s a favourite routine for individuals who’ve stopped seeing outcomes from newbie packages and want a extra superior routine to proceed progressing
On this article, you’ll be taught what the Texas Technique is, in addition to every little thing you should learn about following the Texas Technique program, together with the exercise routine, the right way to schedule your coaching, the workouts, relaxation instances, development scheme concerned, and extra.
What Is the Texas Technique?
The Texas Technique is a weightlifting program created considerably by chance by the well-known Olympic weightlifting coach, Glenn Pendlay, and the creator of Beginning Power, Mark Rippetoe.
They designed the Texas Technique lifting routine for athletes who discovered doing 5 units of 5 reps of squats on Fridays too exhausting. As an alternative, the athletes might skip the 5×5, offered they tried a brand new 5-rep max.
Over time, the coaches observed that the athletes doing this less complicated routine outperformed these sticking to five units of 5 reps in each exercise. And with that, the Texas Technique was born.
The “methodology” is actually a versatile coaching framework quite than a strict energy program.
It’s good for individuals who have maxed out their beneficial properties from newbie packages as a result of it slows the speed of development, which is significant if you wish to proceed gaining energy after your first 6-to-12 months of coaching.
What units the Texas Technique other than many energy coaching packages is its use of every day undulating periodization. This strategy alters the volume and intensity of exercises all through the week that can assist you avoid progress plateaus.
A Full Information to the Texas Technique Program
Right here’s every little thing you should know concerning the Texas Technique program.
The Texas Technique Lifting Routine
You do 3 exercises per week on The Texas Technique.
Mondays are “Quantity Days,” the place you elevate reasonably heavy weights for units of 5 reps.
Wednesdays are “Mild Days,” the place you do fewer units of 5 reps with lighter weights.
Fridays are “Depth Days,” the place you goal for 1 set of 5 reps at your most effort, with the aim of setting a brand new private report (PR)
Right here’s an instance of a well-rounded Texas Technique exercise routine that many individuals observe:
You alternate between weeks A and B, which lets you strive for brand spanking new private information on each your bench press and overhead press repeatedly.
Quantity and Mild Days are simple: you begin with a warm-up (extra on the specifics quickly), then do your deliberate units and reps.
On Fridays, your aim is to elevate essentially the most weight you may. Start with a warm-up, then try a brand new 5-rep PR, aiming for 5-to-10 kilos greater than your final 5-rep max.
As an illustration, in case your finest 5-rep squat is 275 kilos, on Friday, you’ll strive for 280 or 285 kilos.
The Texas Technique Schedule
Most individuals default to the next schedule:
- Monday: Quantity
- Tuesday: Relaxation
- Wednesday: Mild
- Thursday: Relaxation
- Friday: Depth
- Saturday: Relaxation
- Sunday: Relaxation
That mentioned, you could be versatile if coaching on Mondays, Wednesdays, and Fridays doesn’t fit your schedule. The one factor to recollect is that it’s essential to depart a minimum of at some point to get well between exercises.
The Texas Technique Workouts
As a result of there’s no set routine for the Texas Technique, the workouts can range relying on the goal of this system. Generally, nonetheless, the workouts within the Texas Technique program are:
How Lengthy to Relaxation Between Units in a Texas Technique Exercise
Rest 2-to-5 minutes between units or till you are feeling prepared to present the subsequent set your finest effort.
Learn how to Heat Up in a Texas Technique Exercise
Begin with an empty bar for two units of 5 reps.
Improve the load regularly over a couple of extra units till you attain your goal weight.
For a 275-pound squat in a Friday exercise, your warm-up might seem like this:
- Empty Bar (45 kilos): 2 units of 5 reps
- 135 Kilos: 2 units of 5 reps
- 185 Kilos: 1 set of three reps
- 235 Kilos: 1 set of two reps
- 275 Kilos (Your working units): Attempt to your new 5-rep max
Learn how to Progress on the Texas Technique Program
The principle thought of the Texas Technique lifting routine is to make progress each week.
To do that, add 5 kilos to your single set of 5 reps each Friday. You’ll use this new 5-rep max to find out what weights to make use of on Monday and Wednesday. Then, the subsequent Friday, you strive for a brand new PR once more. This linear development ensures the weights you elevate in every exercise enhance over time.
If Monday’s exercise is simply too arduous (that means you may’t full all of your reps with good kind), it’s an indication you should cut back your workload. A very good place to start out is doing 3 units of 5 reps at 90% of your 5-rep max for squats and bench presses, or decrease the load to 80% of your 5-rep max. The important thing right here is permitting your physique extra time to get well.
In case you’re okay on Monday however can’t hit new PRs on Friday, you may want to vary your Monday exercise by rising the amount (what number of reps you do) or the depth (how heavy the weights are).
For rising quantity, for instance, as an alternative of 5 units of 5 reps at 90% of your 5-rep max, strive doing 5 units of 8 reps at 80%.
To extend the load whereas holding your complete variety of reps about the identical, you may do 8 units of three reps (totaling 24 reps) with 95% of your 5 rep max as an alternative of your traditional 5 units of 5 reps.
The Texas Technique Program FAQs
FAQ #1: What’s the Texas methodology?
The Texas Technique is a energy coaching program co-developed by Glenn Pendlay and Mark Rippetoe. The three-day program primarily consists of compound workouts and adjusts coaching quantity and depth throughout the week that can assist you proceed making progress when you’ve outgrown newbie packages.
FAQ #2: Does the Texas methodology work?
Sure, the Texas Technique works properly for intermediate weightlifters who’ve hit a plateau with their present routines. Various quantity and depth throughout the week helps you break via plateaus and proceed making energy and muscle beneficial properties.
FAQ #3: Is the Texas Technique good for novices?
The Texas Technique is finest suited for individuals who have already constructed a basis of energy and are now not making beneficial properties with newbie packages. It’s designed for weightlifters who want a extra subtle program to proceed progressing, making it much less very best for these new to weightlifting.
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