Texas Method for a 24 year old

Training Q&A [Moderated]
1

I know you guys are against using the TM for the vast majority, but for a 24 year old who is motivated to commit the next 9 weeks on getting stronger post LP, would it be better to use an extremely aggressive approach like the TM rather than The Bridge? Thanks!

2

I think that in that scenario Texas Method is a suboptimal choice. The Bridge is better in every way theoretically, but still may not be appropriate depending on the application.

3

My Starting Strength coach currently has me programmed for

Tue
5x5 Squat
5x5 Bench/Press
5x5 Deadlift

Thu
5x3 Squat
5x3 Press/Bench
3x3 Power Clean

Sat
5RM Squat
5RM Bench/Press
5RM Deadlift

Currently I weigh 155lbs at 5’3. I finished LP in 9 weeks at a BW of 148lbs. I was 130lbs when I started.

At the end of LP, my stats were
1RM 245lb Squat
5RM 230lb Deadlift
5RM 115lb Press
5RM 140lb Deadlift
3RM 135lb Power Clean

I thought I could grind out my press and bench because I was using your novice plug in for the two upper body lifts, but my coach recommended I get started on an intermediate program, hence the Texas Method, albeit slightly modified to increase deadlift frequency. What’s your two cents on this?

4

Also, my coach thinks that I should gain weight to reacg 165lbs. Do you agree with this?

5

I would say try both programs. As a new post novice trainee, you’d likely get a positive response from either.Then you could gage what kind of programming you enjoy or respond to, and learn to program for yourself at some point. TM and TB are very different. I had a great run of training on TM and then tanked on TB a few months later. Not saying one program is better or vise versa, just different training responses. If you do decide to run TM, make sure your form is near perfect and your starting weight is selected correctly. Refer to Jordan’s “12 ways to skin TM” article as there are infinite ways you could run it. Have fun and good luck.

6

I don’t know anything about you anthropometry wise, so I can’t say anything about your need for weight gain.

I think that program is not very good if you just ended LP, but you’re also paying for coaching from someone else whom you (apparently) trust and value. This begs the question, why are you asking me what I think? Additionally, I’ve already pointed out all the problems with that program in an article posted on your coach’s website.

7

I do not think that “trying both programs” is a good solution for this query and you cannot collect meaningful data from doing this either, as you are changing as an organism through the exposure to one program before doing the next one.

Additionally, if you modified TM extensively then you didn’t really “have a great run of training on TM” and it would fit that running a program designed to bridge people from LP to another program wouldn’t work after you’ve already ran a program that could reasonably follow it.

8

If you’re using the word “aggressive” to mean the program exposes you to more of what you need to make progress, then I think that contrary what you said in your initial post The Bridge is the more aggressive option as it has more volume.

9

I thought it might be beneficial to ask you guys because you always emphasize the fact that the TM lacks deadlift volume. I thought the addition of 5x5 on Volume Day might make a difference. Yes I trust my SS coach, but I always like to ask for a second opinion.

Would it be wise to run the Bridge after 8-9 weeks on this current modified TM?

10

I’m running the bridge 2.0 after a not so satisfying run on vanilla Texas method. I highly recommend switching to the bridge 2.0. A brief example of the difference: I’m at week 4 of the bridge. Monday was bench pressing a heavy single followed by 5 sets of 5. Wednesday was pressing a heavy single followed by 5 sets of 5. Im doing the 5 sets of 5 with more weight, more easily than 5x5 benching on TM. And I’m way less fatigued. It’s magic.

11

I don’t understand why but I’m lifting heavier weights, way more frequently, with significantly less fatigue and misery. I no longer dread going to the gym.

12

Glad to hear it. I had the same experience.

13

Same here. Actually the Bridge 2.0 saved me from quitting altogether. I did feel the sessions were long and taxing while getting used to more and more volume, but the next day I feel almost normal. Now I’m starting the Strength 2.0 in preparation for my first meet in December. Cheers!

14

Here’s my unsolicited advice:

  1. Read Jordan’s “Into the Great Wide Open” analysis of intermediate programs and TM
  2. Listen to Austin & Jordan’s 3 part programming podcast - the arguments for their approach to programming are very clearly spelled out

The TL;DR as I interpret it from the above resources: 1. TM is problematic for the following reasons:

  1. The volume is insufficient to develop the work capacity and hypertrophy necessary to drive longer-term gainZZZ

  2. TM is effectively tapering and peaking the lifter for a limited period, due to the decreasing volume (especially as “Intensity Day” drops from a 5RM to 3RM to 1RM

  3. TM is full of unproductive and unnecessary stress:

  4. Psychological stress of continuing to hit a designated intensity each day. Both BBM and Mike T agree and clearly articulate how unnecessary psychological stress is.

  5. Psychological stress also leads to non-compliance with the program.

  6. The actual stress is unproductive:

  7. In the effort to hit designated intensities on both the 5x5 day and “intensity day”, lifters grind at maximal and near maximal efforts, and also are more prone to missing reps. This leads to increased potential for injury, unproductive fatigue, and increased psych stress.

  8. 5RMs don’t serve much of a purpose – they are high stress, with low specificity for competition.

  • The BBM templates solve for many of these issues - continuing to develop the lifter’s ability to increase competition strength while investing in the foundation for long-term development:

  1. The Bridge (I prefer Bridge 2.0) effectively transitions the lifter from LP to increased volume, while introducing heavy singles. HLM drives volume and work capacity up further, while continuing to train heavy singles on a 3 day split. 12 week strength transitions the lifter to a 4 day split while driving up volume further, and peaking for competition. Hypertrophy templates interspersed continue to develop work capacity and hypertrophy to drive more strength gains in the 12 week programs

  2. BBM Programming optimizes stress while developing work capacity and strength for the intermediate and advanced lifter through:

  3. Programming significantly greater volume than TM, while including heavy single work.

  4. Introducing exercise variations for the major lifts which optimize stress, improve form/technique, and increase work capacity.

  5. Including General Physical Preparedness which supports work capacity development.

  • The benefits of BBM programming (for me):
  1. Reduction/Elimination of psychological stress - I’m eager to train (most of the time)
  2. Exercise variations have greatly improved my form/technique by breaking up bad habits that I began to develop through constantly only doing competition movements
  3. My DL has made quantum leaps due to increased pulling volume.
  4. I’ve leaned out after gaining 40lbs in NLP.
  5. My actual and estimated 1RMs continue to go up to levels I never thought possible as a 46 y/o.