The Texas Method—One of the Best Ways to Bust Through Strength Plateau
The Texas Method (TTM) is one of the best ways to bust through your current plateau in strength training. It’s been around since the 1970s, but it was popularized by Louie Simmons, who wrote a book called “The New Science of Bodybuilding” in 1985. His ideas were later developed into a series of books and DVDs, which are still sold today.
What Is The Texas Method?
The Texas Method is a 4-day split: Monday, Wednesday, Friday. Each day consists of two workouts with different exercises and rep ranges. On Tuesday and Thursday there are no weightlifting sessions; instead, cardio or resistance training is done to prepare for the next workout. For example, if you’re doing chest work on Monday and leg press on Wednesday, then you’d do some pushups or pull ups on Thursday.
There are three basic variations of the Texas Method:
Texas Method 1: A traditional Texas Method routine consisting of four days per week. You perform all your heavy lifting on one day, and all your bodyweight exercises on another. This is what most lifters use when they first start out. If you want to get stronger faster, this is probably the way to go!
Texas Method 2: A variation that uses a five-day split. In most cases, this is used by more advanced lifters who require more recovery time between weightlifting sessions. This variation is generally used in conjuction with the traditional three-day split below.
The 3-day split: This is a slightly different approach to weightlifting routines. With this variation, you only train the squat and the deadlift once per week, using lighter weights than you would on the other days. It’s intended to prevent overtraining of these two exercises in particular. This routine is only really suitable for powerlifters or other strength athletes who don’t care as much about muscle gain.
Of these three variations, the 3-day split is the least common. Most powerlifters stick to the 4-day split due to its greater versatility.
How To Use The Texas Method
The Texas Method can be used in a few different ways. It’s important to understand how it can be used so you can choose the method that will best work for you.
The traditional method involves using the 3-day split on weekdays and the 4-day split on weekends. This is great if you only have access to a gym on weekdays.
If you have more freedom, you can do the opposite: use the 4-day split on weekdays and the 3-day split on weekends. This is great if you prefer to work out at home and don’t have access to a squat rack. You can still do all the exercises you need!
You can also use the 4-day split during the week and do something else on weekends, like go to a park or field and run sprints. The advantage is that you’ll be able to lift more weight, but you might miss out on some of the aerobic benefits.
Finally, you can use the 3-day split during the weekdays and do something else on weekends. This is a good option if you want to do both heavy weightlifting and aerobics.
Whichever schedule you choose, it’s important to cycle your weights so that you’re always progressing. If you find you’re struggling to make progress, then switch to the 3-day split or go back to the 4-day split for a while.
The only rule that you should follow is not to train the deadlift every fourth day. It will cause too much strain on your back and you could get hurt at any time. You can however do it every third day, so long as you have a heavy and light day for the deadlift.
Just remember to make small adjustments over time. The changes will be subtle, but over a year’s time you’ll definitely be stronger than ever!
Start Your Journey To Beast Mode!
The Texas Method is a tried and trusted system that will get you to where you want to be.
It’s flexible enough that anyone can use it, so what are you waiting for?
Train smart and keep getting stronger!
Sources & references used in this article:
- Thresholds and plateaus in the Hodgkin-Huxley nerve equations (R Fitzhugh – The Journal of general physiology, 1960 – rupress.org)
- Quaternary time scale for the Ontong Java Plateau: Milankovitch template for ocean drilling program site 806 (WH Berger, MK Yasuda, T Bickert, G Wefer… – …, 1994 – pubs.geoscienceworld.org)
- Activation of the Nyainqentanghla shear zone: Implications for uplift of the southern Tibetan Plateau (TM Harrison, P Copeland, WSF Kidd, OM Lovera – Tectonics, 1995 – Wiley Online Library)
- Thermal effects of the formation of Atlantic continental margins by continental break up (NH Sleep – Geophysical Journal International, 1971 – academic.oup.com)