El método Tejano para levantadores intermedios.

JJordi

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The Texas Method: Strength Training for Intermediate Lifters

texas-method.jpg


The Texas Method is a strength training program aimed at intermediate lifters. Mark Rippetoe describes it in Practical Programming for Strength Training.

The Texas Method is the logical next step after the Beginner Strength Training Program II. I’ve followed the Texas Method for several months this year with great success. Here’s how the program works.


Intermediates & Progressive Loading. You can’t add weight every workout as an intermediate. You use more weight, workouts get intenser. You need 4 days or more to recover. If you stall 2-3 times in a row, you need more recovery time.

Intermediates still have to apply progressive loading, but differently. No more workout to workout weight increases. Instead weekly increases. Your goal is to lift more weight than the same day the week before. That’s the Texas Method.


The Texas Method. You’ll alternate between volume days, recovery days & intensity days on the Texas Method.

* Volume: 5 sets of 5 reps with the same weight.
* Recovery: 3 sets of 3 reps with the same weight.
* Intensity: 1 heavy single, double or triple (1×1, 1×2 or 1×3).

Monday volume, Wednesday recovery, Friday intensity. Always at least one day rest between two workouts. Train on Tu/Th/Sa or Su/Tu/Th if you prefer.


Volume, Recovery & Intensity. The volume day is the toughest workout. It will cause the most soreness. The recovery day is easy & speeds up recovery by getting blood flowing into your muscles.

You’ll lift your heaviest weights on the intensity day. Work yourself up towards one heavy single, double or triple. Beat your previous record.


Exercises. Choose exercises based on your goals. If you tend towards powerlifting: more Bench Press. If you prefer Olympic lifting: more Front Squats & Overhead Press. Whatever your goals, always do the basics:

* Squat & Front Squat
* Deadlift
* Overhead Press & Push Press
* Bench Press
* Bent-Over Barbell Rows & Pendlay Rows
* Pull-ups, Chin-ups & Dips
* Power Cleans


Choosing Your Weight. It’s better to start too light & work with bigger weight increases, than starting too heavy & stall sooner.

* Monday: start with a weight you know you can do 5 sets of 5.
* Wednesday: 10% less weight than Monday.
* Friday: warm-up & attempt a personal record.

Don’t limit yourself by rules. If you feel the weight is too heavy on Wednesday, decrease the weight somewhat. It’s a recovery day after all. If the weight is too light on Monday use a bigger weight increment the week after.


Progression. Your goal is to make progress on a weekly basis. Lift more weight than the same day one week before.

* Monday: add 2,5kg/5lbs every week.
* Wednesday: 10% less than Monday.
* Friday: hit personal records.

You can’t add weight every week endlessly. You will stall. Never on Wednesday because that’s a recovery day. But you will stall on Monday & Friday.


Stalling on Monday. Example. You did 3 sets of 5 reps, but only achieved 3 reps in the last 2 sets. Two solutions:

1. Retry. Try again the week after with the same weight. Get the 5×5.
2. Deload. Lower the weight by 10% on Monday. Build up from there adding 2,5kg/5lbs every week.

The weight on Wednesday is always 10% of the weight on Monday. Retry for up to 3 weeks in a row. If that doesn’t help: deload. Don’t deload too soon: bad days often cause stalling.


Stalling on Friday. I’ll assume you’re training hard on Monday. If you are, but can’t break personal records on Friday consistently:

* Alternate between singles, doubles & triples weekly.
* Lower the weight on Monday by 10%.

Sometimes the Monday’s workout is too stressful. You need more time to recover. Deload 10% & see what happens.

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a simple vista suena interesante, cuando tenga tiempo me pondre a intentar leerlo bien que mi ingles...
gracias por compartirlo jjordi
 
a simple vista suena interesante, cuando tenga tiempo me pondre a intentar leerlo bien que mi ingles...
gracias por compartirlo jjordi

De nada, si no entiendes algo me lo preguntas y te traduzco esa parte.
 
Ejemplo 1:

Monday [High Volume/Moderate Intensity]

-Squat 5X5
-Standing Press 5X5
-Bench Press Assistance
-Power Clean 5X3 (or Bentover BB Row 3x8)

Wednesday [Low Volume/Low Intensity]

-Front Squat 3X3
-Back Extensions or GHR 5x10
-Chin ups 3x12

Friday [Low Volume/High Intensity]

-Squat 1X5
-Bench Press 1x5
-Press Assistance
-Deadlift 1X5

Ejemplo 2:

Monday [High Volume/Moderate Intensity]

-Squat 5X5
-Bench Press 5X5
-Power Clean 5X3 (or Bentover BB Row 3x8)

Wednesday [Low Volume/Low Intensity]

-Front Squat 3X3
-Press 3X3
-Back Extension/GHR 5x10
-Chin ups 3x12

Friday [Low Volume/High Intensity]

-Squat 1X5
-Bench Press 1X5
or 5X3
or 5X2
or 5X1
-Deadlift 1X5

Ejemplo 3:

-Monday [High Volume/Moderate Intensity]

Squat 5X5
Push Press 6X3
Power Clean 8X3

Wednesday [Low Volume/Low Intensity]

-Back Squat 2X5 (@80% of 5RM)
-Press 2X5
-Back Extension/GHR 5x10
-Chin ups 3x12

Friday [Low Volume/High Intensity]

-Squat 1X5
-Push Press 1X1 (Ramping to a max single)
or 1x2
or 1x3
-Deadlift 1X5
or 2x3
or 3x2
or 5x1

Ejemplo 4:

Monday [High Volume/Moderate Intensity]

-Squat 3X8
-Bench Press/Press 3X8 (Alternating)
-Assistance work
-Deadlift 1x5

Wednesday [Low Volume/Low Intensity]

-Front Squat 3x3
-Press/Bench Press 2X5 (@80% of 5RM) (Alternating)
-Assistance work
-Back Extension/GHR 5x10
-Chin ups 3x12

Friday [Speed Sets]

-Box Squat, 8-12 doubles with 45-65% of 1RM (1 min. rest)
-Speed Bench Press/Press, 8-10 triples with 50-60% 1 RM (1 min. rest) (Alternating)
-Deadlift, 6-10 singles with 40-50% 1RM (30 sec. rest)
 
yo estuve haciendola y me gustó bastante.la pena es que para mi gusto toca poco el pm pero haciendo sq y penday row todas las semanas no hay mucho problema.
en la pagina hay un excel

saludos!
 
En un futuro no muy lejano intentare esta rutina.
 
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