Hold a chin-up bar with an underhand grip, hands shoulder-width apart. Lower it until it’s sitting on the top of your chest. Brace your core and glutes to keep your balance and press the bar overhead. Stand with your feet hip-width apart, holding the bar with hands just wider than shoulder-width apart. Drive your feet hard into the floor and press the weights straight up powerfully, then lower them slowly to the start position. Lie on a flat bench holding the bar with an overhand grip, hands just wider than shoulder-width apart. Keeping your chest up and back straight, drive through your heels to raise the bar and push your hips forwards to stand tall. Hold the bar with a shoulder-width underhand grip, with your arms straight and feet under the bar. Drive back up through your heels to stand. With your chest up and core braced, squat down until your thighs are at least parallel to the floor. With your feet just wider than shoulder-width apart, rest the bar on the back of your shoulders.
It won’t work forever, but as an introduction to advanced programming it’s perfect. If you’re more experienced, or follow the plan for a long time, you’ll notice your gains begin to slow and you’ll have to work that much harder to progress. If you’re fairly new to compound lifts, you’ll make impressive gains with the Texas Method. Sets 5 Reps 3 Weight Relatively light barbell – aim to increase this slightly every week What Next?Īrmed with your new 5RM, return to workout 1 in the next week of this plan.
Overhead press: Sets 1 Reps 5 Weight New 5RM Power clean Sets 1 Reps 5 Weight New 5RM Bench press (if you bench pressed in workout 1) overhead press (if you overhead pressed in workout 1)īench press: Sets 1 Reps 5 Weight New 5RM Stick to the same weight for the next workout – one more week with it under your belt could make the difference. If you aren’t able to increase your 5RM during this workout, don’t be disheartened. Work out what that is, then work up to it. The aim here is to set a new five-rep max in each move – a 2.5-5% increase is the target. Sets 5 Reps 10 (light barbell) 5x5 Workout 3: Intensity Overhead press: Sets 3 Reps 5 Weight 90% of 5RMīench Press: Sets 3 Reps 5 Weight 90% of previous 5x5 Chin-up Sets 2 Reps 5 Weight 80% of Workout 1 Overhead press (if you bench pressed in workout 1) or bench press (if you overhead pressed in workout 1) This session is all about recovery – but you still work hard and add exercises that will ensure balanced muscle gains. Sets 1 Reps 5 Weight 90% of 5RM – aim to increase this every week 5x5 Workout 2: Recovery Sets 5 Reps 5 Weight 90% of 5RM Bench press or overhead press (alternate this each week) They’re hard and you won’t be able to recover fully if you do multiple heavy sets, but one will do the trick. Only go for one working set of your 5RM for the deadlift. Warm up before each move, then lift 90% of your five-rep max (5RM) for a workout that breaks down maximum muscle tissue. Ideally hit the gym on Monday, Wednesday and Friday – you’ll need that extra day on the weekend after you attempt to set a new 5RM.
You should aim to have a rest day between workouts. And take longer rest periods of roughly two minutes. You’ll look to work through that weight and increase your 5RM.ĭon’t rush the sets in this plan as you’re looking to push yourself to build strength. Your five-rep max is usually around 85% of your one-rep max – if you attempt to work this out make sure you warm up thoroughly, get a spotter and work your way up to a final heavy single.ĭon’t get used to that weight though – this plan will aim to increase your strength rapidly. The focus on compound rather than isolation moves allows you to activate more muscles and is perfect for building strength and mass. It is built on three weekly sessions based around lifting your five-rep max (5RM) in four essential compound lifts: the squat, deadlift, overhead press and bench press. The periodisation programme, commonly known as the Texas Method, was developed by Olympic weightlifting coach Glenn Pendlay. It’ll see you smash PBs regularly and give you the physique – not to mention the confidence – to feel like you would fit among the Dallas Cowboys. It might not build you to the size of the Lone Star State but it will make you bigger and stronger than you ever believed you could be. “Everything’s bigger in Texas” – so they say – and it’s hard to argue when you look at this workout and its results.
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