The Texas Method to Boost Strength & Performance and Fast-Track Your Progress
Once the progress of the lifter halts while using the Starting Strength program, the Texas Method comes as a follow-up workout program. It’s a proven intermediate workout program build on the foundation of linear progression while making use of strategic variations in intensity and volume across three workout sessions per week.
Unlike Starting Strength, where you need to add weights in every workout session, the Texas Method works on weekly periodization, which balances heavy strength workouts with proper and dedicated recovery, helping push through plateaus and maintaining progress.
With the primary focus on compound exercises, this Texas Method delivers you consistent strength gains, which makes it one of the effective bridges for anyone transitioning from novice to intermediate lifting.
What’s the Texas Method?
Originating from US Weightlifting Coach Glenn Pendlay, the Texas Method is an intermediate 3-day-per-week strength training program designed for lifters who have recently completed their novice workout programs like Stronglifts or Starting Strength and are now looking to progress further.
Similarly, the Texas Method weekly periodization program looks like:
- Monday (Volume Day) – High volume for stimulating muscle growth.
- Wednesday (Recovery Day) – Active recovery.
- Friday (Intensity Day) – Lifting heavy for testing strength.
Note: Here, the days can vary based on your schedule, but the pattern of work days and rest days is important and should remain the same.
3 Benefits of the Texas Method
1) Simple to Follow
The Texas method is properly structured with an entire mesocycle in a week. For instance, first, you load, then deload, and lastly, super compensate. Volume day gives the load, recovery day works as a deload day, and lastly, intensity day is for you to try out your strength.
2) Workout Program Is Like a Template
Anyone who has experience knows workout is an individual game. For example, what may work for you might not work for another. However, with the Texas method, it’s not so like that. It works incredibly well with different people having different goals. It’s popular with weightlifters, regular gym goers, powerlifters, judo players, and even long-distance runners.
3) Tried & Tested
Since the Texas method is popular and has been around for a while, it’s tested by many and given results. It means if you search the internet, you’ll get great information about it, which will help you clear any of your confusion or issues.
3 Drawbacks of the Texas Method
1) Volume Day May Seem Tough to Follow
A combination of heavy squats, bench presses, deadlifts, or power cleans makes a brutal workout. After a few weeks of following the Texas Method, you may easily take between 90 – 120 minutes to complete a session. Hence, it’s recommended you eat a solid meal 2 to 3 hours before and caffeine will also help.
2) Selection of Exercise Is Limited
The simplicity of the Texas Method can also become its drawback, as you’ll not have many options for selecting exercises and will be performing the entire program with limited exercises every week. Similarly, it doesn’t give enough room to work on your weak spots.
3) Hitting 5 Rep Max Every Week Can Be Stressful
Every lifter has their preferences. For instance, some may enjoy and can’t wait to try their new 5 or 3 rep max. Similarly, for some lifters, going to the gym regularly is important but they are more into volume instead of trying their new rep max. Hence, those who enjoy volume workouts more may find it stressful to hit a new 5-rep max every week.
Texas Method Is:
Best for Those Who:
- Are intermediate lifters and consistently training for more than 6 months.
- Athletes looking for strength gain without excessive fatigue.
- Powerlifters and strength training enthusiasts.
Not Ideal for:
- Complete beginners. Instead, first, look for beginner programs or Starting Strength.
- Advanced lifters as they may require a more complex workout program.
- Bodybuilders. It focuses on strength building and not hypertrophy.
4 Common Mistakes Often Made at Time of Following Texas Method
- Skipping recovery day may lead to overtraining and stall your progress.
- Poor selection of exercises. For instance, adding too many isolation exercises.
- Not adjusting volume. For example, if your PRs stall on Friday, you should reduce your workout Volume on Monday – such as switching back to 3×5 from 5×5.
- Not eating properly or not sleeping enough. This Texas Method is demanding, and you will be required to consume 1 gram of protein per lb. of your body weight, and you’ll also need to prioritize recovery.
Standard 3 Day Texas Method Template
| Day | Exercise | Sets & Reps | Intensity |
|---|---|---|---|
| Monday (Volume) | BB Back Squats | 5 x 5 | 85-90% of 5RM |
| BB Bench Press | 5 x 5 | 85-90% of 5RM | |
| BB Rowing | 3 x 8 | Moderate | |
| Wednesday (Recovery) | Front BB Squats | 2 x 5 | 60-70% of 5RM |
| BB Overhead Press | 3 x 5 | Light | |
| BB Deadlift | 1 x 5 | 80% of 5RM | |
| Friday (Intensity) | BB Back Squats | 1 x 5 | Attempt New PR |
| BB Bench Press | 1 x 5 | Attempt New PR | |
| Pull – Ups | 3 x Till Failure | Bodyweight |
Other Training Programs vs. Texas Method
| Training Program | Progression | Best For | Volume |
|---|---|---|---|
| Texas Method | Weekly | Intermediate | Medium |
| Starting Strength | Daily | Beginners | Low |
| Madcow 5 x 5 | Weekly | Late Intermediate | Medium |
| 5/3/1 | Monthly | Advanced | Can be Customized |
Here’s How to Adjust Texas Method Based on Your Goals
Powerlifting
Those whose goal is powerlifting primarily they should:
- Reduce or replace power cleans with additional deadlift work.
- Increase bench press frequency by including it on Wednesday as well.
- Consider adding specific competition movement practice on intensity day.
Muscle Size Building
Anyone who wants to emphasize on hypertrophy should:
- Increase volume day sets to 5×8 for certain exercises.
- Add strategic assistance work for lagging muscle groups.
- Maintain a larger caloric surplus (800-1000 calories).
Athletes
Those who want to apply based on sports-specific goals should:
- Include more explosive movements (jumps, medicine ball throws).
- Adjust training days to complement the sports practice schedule.
- Prioritize recovery during competitive seasons.
Other Than Texas Method Best Program Options Based on Goals:
- Pure Strength: Texas Method, Madcow 5×5
- Long-Term Gains: 5/3/1, Juggernaut Method
- Hypertrophy (Muscle Growth): PHUL, PHAT
- Advanced Lifters (Variation & Max Strength): Westside Barbell, Conjugate Method
Wrapping Up
The Texas Method is an excellent choice for intermediate lifters seeking structured, weekly strength gains. Its balance of volume, recovery, and intensity helps break plateaus while minimizing burnout. However, if you prefer more variety or slower progression, programs like 5/3/1 or Westside Barbell may be better suited to your goals.
For those focused on raw strength, the Texas Method delivers consistent results. Yet, if hypertrophy or long-term sustainability is a priority, alternatives like PHUL or the Juggernaut Method might be more effective. Always align your program with your specific needs, recovery capacity, and training experience.
