The Texas Method to Strength 5x5 2x5 1x5 3x5

The Texas Method is a 3 day full body strength building routine that consists of free weight compound exercises. You know the routine. Squats, Deadlifts, Bench Presses and Overhead Presses.  The typical split involves three days. One heavy, one recovery and one PR day.  



BASIC TEXAS METHOD

• Monday: 5×5 Squats, 5x5 Bench, 1x5 Deadlifts
• Wednesday: 2x5 light Squats, 3x5 Overhead Press, 3x12 Pull-ups
• Friday: 1x5 Squats, 1x5 Bench, 5x3 Power Cleans

Starting Strength - Mark Rippetoe - Simplify your workout and get rid of "this needless complexity for complexities' sake‏."

Starting Strength: Basic Barbell Training, 3rd edition

Mark Rippetoe is genius. Keep it Simple Stupid. The old K.I.S.S. method could be his greatist contribution to strength training. You will make gains with this program. Big gains.

If you get bored after 16 weeks or more. Then go to a bodybuilding split. But you'll be back.

My favorite quote from the T-Nation article was from Mark after reading an article in the NSCA strength and conditioning journal on how to periodize abdominal training.

"That was the last straw. I was already embarrassed of the shit I was being associated with, this needless complexity for complexities' sake."

Forsake complexity and try classic Starting Strength.

The classic Starting Strength workout is as follows:

Workout 1:

A) Squat — 3 x 5
B) Bench Press — 3 x 5
C) Deadlift — 1 x 5

Workout 2:

A) Squat — 3 x 5
B) Press (Overhead press) — 3 x 5
C) *Power Clean — 5 x 3

*Raw rookies and general gym-goers may substitute back extensions and chin-ups for power cleans.

Workouts 1 and 2 are alternated, and performed on Monday, Wednesday, and Friday.

Week 1:

A) Monday — Workout 1
B) Wednesday — Workout 2
C) Friday — Workout 1

Week 2:

A) Monday — Workout 2
B) Wednesday — Workout 1
C) Friday — Workout 2

Week 3: Cycle Repeats

Reference

1. Rippetoe, Mark. Starting Strength- Basic Barbell Training 3rd Edition. Wichita Falls, Texas: The Aasgaard Company,2011. Print.
2. Krahn, Bryan. Most Lifters are Still Beginners , T-Nation

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