The Texas Method Workout Routine 2013
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| The Texas Method Workout Routine 2013 |
The Texas method workout program
is designed for intermediate to advanced weightlifters who have been
training for a minimum of 18 to 24 months and have found their
progression stalled. This is a three-day-per-week program in which the
amount of weight, types of lifts and number of sets and repetitions vary
from the beginning of the week to the end of the week. The Texas method
workout program is also called the WFW method because the Wichita Falls
Olympic weightlifters trained using this method, according to
Stronglifts.com.
Origin of the Program
This
method of training got its start in Wichita Falls, Texas, at Mark
Rippetoe's gym. USA weightlifting coach Glenn Pendlay was training
lifters using a 5 by 5 program. With this program, athletes perform five
sets of five repetitions per exercise, three times each week. The
lifters became disinterested in the regimen and in an effort to keep the
athletes training three days per week, Pendlay said "If you hit a 1x5
personal record on Friday, you don't need to do five sets total; you can
just stick to one set on Friday and go home," according the
Stronglifts.com. The athletes eased up on the workout before Friday so
that they would set a personal record on that day. This was the start of
the Texas method training program.
Program Basics
The
goal with this program is not to add weight from one workout day to the
next, but to add 5 pounds from one week to the next and to set a
personal record each Friday. The workout days are typically Mondays,
Wednesdays and Fridays. Monday’s workout session is dedicated to volume
with major lifts such as squats, bench presses and deadlifts.
Wednesdays, active rest days, are recovery days in which the athlete
lifts about 80 percent of the weight lifted on Monday and may
incorporate other exercises such as chin-ups. The Friday session
involves a light warm-up and then the lifter performs only one heavy set
with each major lift. This is when the lifter tries to set a personal
record.
Sample Workout Week
Squats,
bench presses and deadlifts are scheduled on Mondays. Perform five sets
with five repetitions at 90 percent 5RM. RM stands for repetition
maximum and 5RM refers to the maximum amount of weight you can lift for
five repetitions. On recovery day, Wednesday, use 80 percent of the
weight you lifted on Monday and perform two sets of squats with five
reps per set. At 80 percent 5RM, perform three sets with five reps of
overhead presses. Include three sets with 10 reps of chinups. Friday is
an intense workout day. Use a heavier weight than that used on Monday
and perform one set with five reps of squats, bench presses and
deadlifts. Your goal is to set a personal record for each exercise.
Tips and Considerations
Start
each workout session with a light, 15 minute warm-up that can involve
working with an empty barbell. If you find that after a month into the
program a Friday personal record is becoming harder to set, reduce the
amount of weight on Mondays or the number of sets per exercise. If your
ability to perform Monday's workout has remained the same, but your
strength level progression has stalled and you're not setting a personal
best on Fridays, increase the intensity of the Monday workout. Progress
can be restored by adding another set to each exercise.
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