Volume, recovery, intensity
Popularised by Mark Rippetoe and Glenn Pendlay, the Texas Method builds the week around three stimuli: Monday, 5 sets of 5 at 90 % of Friday's weight; Wednesday, a light recovery session; Friday, one set of 5 at a new PR.
Progress is weekly: about 2.5 kg a week on squat, a bit less on upper-body lifts.
Its limits
The Monday volume session quickly becomes very demanding. When Friday PRs stop coming, lighten Monday or move to block periodisation.
A coach spots that moment in the data (rising RPEs, missed sets) before the stall sets in: that is what the CoachForce dashboard is for.
Frequently asked questions
Is the Texas Method good for beginners?
No, it takes over from a beginner program once adding weight every session stops working.
What if I miss Friday's PR?
Repeat the week once; if it fails again, cut Monday's volume (e.g. 4x5) or take a lighter week.
Why only one deadlift set a week?
Deadlifts are very taxing and frequent squatting already trains the same muscles. One heavy set is enough to progress.
How long can I run the Texas Method?
Several months for many lifters, as long as the weekly PRs keep coming.
Is the Texas Method good for intermediates?
That's its whole point: it takes over from a novice linear progression with a PR every Friday.
How many days a week is the Texas Method?
Three sessions: volume on Monday, recovery on Wednesday, intensity on Friday.
What if I stall on the Texas Method?
Rotate the Friday sets (triples, doubles, singles) or move to block programming such as 5/3/1.