Texas Method

Designed by Mark Rippetoe as the intermediate step after novice linear progression. Three days per week with distinct physiological roles: Volume, Recovery, Intensity.

Design Philosophy — Why Volume/Recovery/Intensity

The Texas Method exists to solve the specific problem that ends beginner programs: when you can no longer add weight every session, but you can still add weight every week.

Monday (Volume) accumulates training stress through 5×5 at a moderate percentage. This is the stimulus day — high total volume drives the adaptation signal. The 5×5 format was chosen because it produces sufficient mechanical tension and metabolic stress without requiring loads so heavy that technique breaks down.

Wednesday (Recovery) uses lighter loads (80% of Monday's weight) at lower volume (2×5). This session maintains movement pattern practice and promotes active recovery without adding meaningful fatigue. Removing Wednesday entirely was tested and found to slightly impair Friday performance — the light stimulus helps maintain neural readiness.

Friday (Intensity) tests the adaptation with a single heavy set of 5 at a new personal record. This is where progression is measured: if you hit 5 reps, add weight next week. The weekly PR attempt is the core mechanism — it converts Monday's volume stimulus into demonstrated strength.

Why this works when daily progression doesn't: A novice can recover from a heavy session in 48–72 hours and set a new PR. An intermediate's SRA curve (see sra_curve) is longer — they need an entire week of stimulus + recovery to produce the same adaptation. The Texas Method structures that weekly cycle explicitly: stress → recover → express.

Weekly Structure

Day	Role	Squat	Press	Pull
Monday	Volume	5×5 @ ~90% 5RM	5×5 bench or OHP	—
Wednesday	Recovery	2×5 @ ~80% 5RM	3×5 (opposite lift, light)	—
Friday	Intensity	1×5 PR	1×5 PR (same as Mon)	1×5 deadlift PR

Press Alternation (A/B Weeks)

Week	Volume + Intensity	Recovery
A	Bench Press	OHP 3×5
B	Overhead Press	Bench Press 3×5

Common Assistance

• Pull-ups / chin-ups: 3 sets on Volume Day after pressing
• Back extensions or good mornings: 3×10 on Intensity Day after deadlift
• Dips: Recovery Day triceps volume

Progression Rules

1. Add 2.5 kg to upper lifts, 5 kg to squat/deadlift on Intensity Day each week
2. Two consecutive failed PRs = stall → adjust Volume Day or deload 10%
3. Volume Day should feel challenging but submaximal; if 5×5 is impossible, reduce load 5%

Natural progression from starting_strength. When TM stalls, transition to 5_3_1 or block periodization.