If you want real, sustained size and strength gains, the Texas Method strength training program is one of the most effective intermediate routines you can use. The Texas Method combines heavy volume, strategic recovery, and weekly intensity to help you break through plateaus and keep making muscle and strength gains. This guide explains exactly how the Texas Method works, who it’s for, and how to run it for the best results.
Understanding the Texas Method is crucial for anyone who’s outgrown beginner programs and wants continued progress. Here’s everything you need to know to start building size and strength—week after week.
What Is the Texas Method?
The Texas Method is a three-day-per-week strength training program created for intermediate lifters. It uses a smart combination of high-volume, lower-intensity work and lower-volume, high-intensity work in a weekly cycle. This approach maximizes both muscle growth and strength development—two things that are hard to get from typical routines.
- Volume Day (Monday): You’ll push hard with 5 sets of 5 reps (5×5) at about 85–90% of your five-rep max. This builds muscle and work capacity.
- Recovery Day (Wednesday): Lighter, easier work keeps you moving and helps you recover for your next big session.
- Intensity Day (Friday): You ramp up to a single heavy set—usually a new 5-rep max (5RM)—to drive up strength.
The Texas Method was popularized by legendary coach Mark Rippetoe and is supported by decades of real-world results from serious lifters. You can check the official Texas Method FAQ and resources at Starting Strength.
Why Is the Texas Method So Effective for Size and Strength Gains?
The Texas Method is unique because it blends volume and intensity to drive both muscle growth and strength at the same time. Here’s why it works so well:
- High-volume training on Monday promotes muscle hypertrophy (growth) and increases your work capacity.
- Heavy singles or fives on Friday target maximal strength by challenging your nervous system and muscle fibers.
- The weekly structure allows consistent, manageable progress—typically 5 lbs/week for squats and deadlifts, and 2.5–5 lbs for bench/press.
- Built-in recovery day reduces burnout and injury risk, letting you train harder for longer.
Research shows that combining high training volume with regular intensity boosts both muscle and strength better than focusing on either alone (StrongLifts, 2024). Most lifters see rapid gains for 3–6 months before needing adjustments.
Who Should Use the Texas Method?
The Texas Method is best for intermediate lifters who can’t make progress with beginner routines like Starting Strength or StrongLifts 5×5. If you’ve been training consistently for at least 6–12 months, and your lifts have stalled on linear programs, the Texas Method is ideal for you.
- Intermediate lifters: At least 1 year of consistent training and past beginner gains.
- Not for true beginners: Too much volume and intensity can cause overtraining.
- Athletes wanting both size and strength: Especially powerlifters, athletes, or dedicated gym-goers.
If you’re unsure whether you’re ready, try running a beginner program until you stop making weekly progress. Then switch to the Texas Method for the next leap forward.
How the Texas Method Works: Weekly Template & Example
Here’s the classic Texas Method template. You can customize it, but this version covers all the basics:
| Day | Main Focus | Example Lifts |
|---|---|---|
| Monday | Volume (5×5) | Squat 5×5, Bench/OHP 5×5, Deadlift 1×5 |
| Wednesday | Recovery (Light) | Squat 2×5, Press 3×5, Back Extension, Chins |
| Friday | Intensity (1×5) | Squat 1×5, Bench/OHP 1×5, Deadlift 1×5 |
How to Progress:
- Add 5 lbs each week to squat and deadlift, 2.5–5 lbs to bench/press.
- If you stall for two weeks, reduce Monday volume (e.g., 3×5) or use deloads.
Sample Week:
- Monday (Volume): Squat 5×5 @ 85–90% of 5RM, Bench Press 5×5 or Overhead Press 5×5, Deadlift 1×5
- Wednesday (Recovery): Squat 2×5 (lighter), Press 3×5 (opposite of Monday’s lift), Chin-Ups/Back Extensions
- Friday (Intensity): Squat: Work up to a new 5RM, Bench/OHP: Work up to a new 5RM, Deadlift: 1×5 @ new 5RM
Tip: Use a free Texas Method spreadsheet to track your weights automatically.
Adapting the Texas Method for Your Goals
- Short on time? Drop Monday to 3×5 sets.
- Want more muscle? Add assistance work (pull-ups, curls, abs) after main lifts.
- Advanced lifter? Try upper/lower splits, or switch to triples (3×3) instead of 5×5 for less fatigue (Barbell Medicine, 2024).
If you plateau:
- Reduce Monday’s volume.
- Use lighter recovery sessions.
- Consider changing rep schemes (triples instead of fives).
- Add “deload” weeks every 6–8 weeks.
Pros and Cons of the Texas Method
Pros
- Great for both size and strength.
- Easy to track progress—add weight each week.
- Flexible for different lifters and schedules.
Cons
- Monday’s volume can be tough and time-consuming (expect 90+ minutes).
- Some may need to adjust volume to avoid burnout.
- Not ideal for total beginners or elite athletes.
FAQs: Texas Method Strength Training
How long should I run the Texas Method?
Most lifters can make progress for 3–6 months before needing advanced changes.
Can women use the Texas Method?
Absolutely—just adjust weights and volume to your recovery ability.
Is the Texas Method good for bodybuilding?
It’s best for strength, but the volume days promote muscle growth.
Is there a cost?
The method itself is free! You can use official resources or free spreadsheets online.
Conclusion
If you want reliable, weekly size and strength gains as an intermediate lifter, the Texas Method is one of the most proven routines you can use. Its balance of volume, recovery, and intensity ensures steady progress, with simple programming and clear results.