{"id":12,"date":"2019-08-28T22:12:20","date_gmt":"2019-08-28T19:12:20","guid":{"rendered":"http:\/\/gucluyasa.com\/index.php\/teksas-metodu-gucluyasa\/"},"modified":"2020-09-14T15:07:44","modified_gmt":"2020-09-14T12:07:44","slug":"teksas-metodu","status":"publish","type":"post","link":"https:\/\/www.gucluyasa.com\/en\/tx-method\/","title":{"rendered":"Texas Method"},"content":{"rendered":"
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Warning: <\/strong>This article Mark Rippetoe<\/span><\/a> Written about The Texas Method training program. All copyrights are reserved by him.<\/em><\/div>\n

Here's What You Need to Know\u2026<\/span><\/h2>\n
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  1. A beginner bodybuilder can quickly gain strength with a simple training program and linear progress.<\/li>\n
  2. Its progress slows down as the bodybuilder gains experience. Well-programmed workouts and adequate healing intervals allow a mid-level bodybuilder to keep moving and master more.<\/li>\n
  3. The Texas Method balances the stress created by lifting high weights in various volumes with adequate recovery times. Thus, mid-level bodybuilders can continue their development longer.<\/li>\n
  4. The Texas Method is a program that lasts three days a week: "High Volume" on Mondays, "High Volume" on Wednesdays, "Active Healing" on Fridays, "High Intensity" days where bodybuilders will push their limits.<\/li>\n<\/ol>\n<\/div>\n

    Youth And Strengthening Program<\/h2>\n
    \n

    \"Texas<\/a>\n
    Photo source: Adobe Stock \/ Powerlifting<\/div>\n<\/div>\n<\/div>\n
    Being a young man has numerous advantages. The problem is that you don't know them when you're young, and you probably won't know until it's too late to do something.\n

     <\/p>\n

    "If I could go back to the past and experience those days again, I would do many things differently." says world famous power trainer Mark Rippetoe<\/span><\/a>. For example, I would spend more time on my math homework. I drank better quality beer. I would reduce the time I spent to meet more women and spend more time on other things I wanted to accomplish.<\/p>\n

    And since then, I have implemented a few key tricks I learned about bodybuilding in my own work program.<\/p>\n

    Now, after 35 years, I clearly understand that I could not take full advantage of being young. I missed a talent specific to young people. These; being able to overexert the body physically, heal easier, and be able to force itself over and over again. Thus, the muscles growing with a linearly increasing graph can get much faster results of training and recovery.<\/p>\n

    If I knew these things back then, I would work Squat, Bench Press, Overhead Press, Deadlift, Tear, and Shrug, I would work three days a week until my muscles developed and strengthened, or I wouldn't stop working before they happen.<\/p>\n

    In an other saying, Starting Strength<\/span><\/em><\/a> Using the program I summarized in my book, I would get important and permanent results. What you should keep in mind is that the program given in this article is designed not for beginners, but rather for intermediate and advanced bodybuilders.<\/p>\n

    Now Starting Strength<\/em>I should share some points that I consider important.<\/p>\n<\/div>\n

    Inexperience Effect<\/h2>\n
    If young men work hard, feed and rest, they can adapt to development faster.\n

     <\/p>\n

    I learned this simple truth for decades when running a gym. I showed everyone how to do weightlifting exercises and then watched them closely.<\/p>\n

    Starting with a simple program, young people gained 15-20 kilograms (30-40 lb) muscle mass in just a few months with a careful and smart approach. Moreover, they got two times stronger than before and gained dimension. This is called inexperience.<\/p>\n<\/div>\n

    Stimulating the Inexperience Effect<\/h2>\n
    The driving force of the inexperience effect comes from its simplicity. Bodybuilders added 5kg \/ 10lb at first in Squat and Deadlift workouts and 2.5kg \/ 5lb in every subsequent workout.\n

     <\/p>\n

    Similarly, in the Bench Press, Overhead Press, and Shrug training, they continued to work with an increase in weight of 2.5kg \/ 5lb at first and 0.5, 1, or 1.5 kilograms (1, 2, 3 lb) in every subsequent run.<\/p>\n

    Initially, they did not exercise any other exercise except for chin-up (bipping motion) and perhaps a little curl (bending motion). Cardio<\/span><\/a> they did not, they did not waste time in front of the dumbbell rack, did not bother with shuttle or plank. They also did not do any exercises with cable, balance board or bosu ball.<\/p>\n

    But this quick and effective adaptability doesn't take too long, and starts to slow down as you get stronger. While the slowdown is hardly noticeable initially, it is quickly noticeable as you approach the limits of your capacity. Thus, the recovery and recovery times after the harder training increases.<\/p>\n<\/div>\n

    The Truth About Progress<\/h2>\n
    \n

    \"Strong<\/a>\n
    Photo source: Adobe Stock \/ Powerlifting<\/div>\n<\/div>\n<\/div>\n
    The disturbing, frustrating and painful truth is that as you approach your genetically predetermined physical limits, progress becomes harder in this sense. The principle of diminishing benefits is a rule of nature, and it appears everywhere throughout our lives.\n

     <\/p>\n

    The path you initially made is easy and effortless. More muscle development; it takes longer, more money and more effort. However, if you do not take advantage of this when you are still young, you leave things as things that have not been done, and maybe cannot be done later.<\/p>\n

    Let's say you are smart enough to take advantage of youth and wanted to make a five-month simple and linear progress to build your muscles.<\/p>\n

    You have ignored the fools that claim that the path to you consists of bumpy periods; you have made the best, fastest and most important progress you will achieve in the gym. And now, you believe in the potential of weightlifting training and are ready to commit yourself to hard work in the future.<\/p>\n<\/div>\n

    What's next?<\/h2>\n
    Of course you will continue to progress, but at a slightly slower pace.<\/span><\/div>\n
    \n

    \"Texas<\/a>\n
    Photo source: Adobe Stock \/ Powerlifting<\/div>\n<\/div>\n<\/div>\n
    You are so strong now; you are in a period where every workout is more troublesome and every recovery takes longer. You lift so much weight; Instead of increasing weight in every workout three days a week, you increase it even harder once a week.\n

     <\/p>\n

    This means that your pace of development will drop by a third compared to before, and it will also take longer, although you will try harder.<\/p>\n

    The ability to balance the increased pressure due to increased weights can be explained by the fact that not only your strength, but also your ability to recover after exercise. So you can also use the increased load capacity for higher intensity exercises.<\/p>\n

    The body must be subjected to pressure enough to challenge the muscles' ability to recover. Thus, adaptation and growth process of the muscles continue. But since all these heavy lifts are studies that exhaust the body system at high intensity, longer recovery times are needed.<\/p>\n

    If we shape the program correctly and apply the ideal stress in the most ideal time when planning the exercises, we will benefit from the driving force of the program for a long time. Stress training with high level tonnage at the beginning of the week, a lighter workout to help muscle recovery in the middle (also called 'Active Recovery') and high-intensity low-volume work at the end of the week.<\/p>\n

    If we want to continue the program for a long time, we must balance the different types of muscle strain with adequate recovery times. "Program Texas Method<\/em> We named it because we are in Texas and this is a good method that has proven itself for years. \u201d<\/p>\n<\/div>\n

    Texas Method<\/h2>\n
    The Texas Method in its most basic form; Monday is a high volume day with compound weightlifting exercises, Wednesday is a lighter active recovery or diversification day, and Friday is a high intensity day with compound weightlifting exercises. Of course, days may vary depending on your weekly schedule, but the ranking of your working and recovery days is important.<\/div>\n

    Monday: High Volume Day<\/span><\/h2>\n
                      A.<\/span>     <\/strong>squat<\/strong><\/span>   <\/span>  <\/span>5 x 5 @ 5MT ( of the weight you can do a maximum of 5 reps)
                      B.<\/span>     Bench Press or Overhead Press<\/span><\/strong>     5 x 5 @ 5MT
                      C.<\/span>     <\/span>deadlift  <\/span>   <\/strong>1 x 5 @ 5MT<\/div>\n
     <\/div>\n
    \u200bVolume 5:<\/strong> The ideal combination of volume and density has been proven to be 5 sets and 5 reps per set. Sets should be made with the same weight.\n

     <\/p>\n

    While more repetitions require less weight, reducing the number of repetitions and increasing the weight causes a lot of structural load. Both do not provide the right volume and density. Many people have changed the number of sets and repetitions from time to time, but consequently acknowledged that 5 sets x 5 repetitions are the most effective method of long-term muscle development.<\/p>\n

    Weight:<\/strong> The weight should be adjusted such that; It should remain the same for 5 sets and 5 reps, and the exercise should be completed before the total rest time between sets exceeds 8-10 minutes. For most people, working with 90 percent of the weight they can lift a maximum of 5 repetitions works best. (% 90 5MT)<\/p>\n

    For example; If the maximum Squat weight you can do 5 reps is 345 pounds, the % 90 is 315 and 315 x 5 x 5 describes your Squat workout on Monday. The same is true for Bench Press and Overhead Press, you just have to choose one alternately every Monday.<\/p>\n

    However, Deadlift has a separate story. There is no volume day for deadlift because you cannot make 5 x 5 deadlifts because it is very difficult. If you do more than one heavy set, it will be very difficult for the muscles to recover. This is especially true if you're doing a 5 x 5 Squat before.<\/p>\n

    Trials on this subject have shown that it is best to make a five-set but heavy single set of Deadlift after Mondays Squat and Bench Press (or Overhead Press) (one of the two) is finished. After a lot of work, there won't be a \u201creal\u201d 5MT, but you can lift more weights each week than you did the previous week.<\/p>\n

    For those who pursue scores, these challenging work makes Monday the worst of their working days, and that's what the goal is already. The rest of the week is devoted to recovery and focus on intensity work on Friday.<\/p>\n

    Auxiliary Exercises: <\/strong>It seems to me that the auxiliary exercises on Mondays only short-term<\/em> I restrict it with one arm work. I also limit extreme weekend mischiefs that can affect workouts. Spending the whole Saturday night in the clubs accompanied by your co-pilot Jim Beam may hinder your work.<\/strong><\/p>\n

    Improvement: <\/strong>As soon as the last set of training is over, recovery should begin. It is very important to sleep and eat in sufficient quantity and quality at a training intensity at this level. If you eat well and sleep well during the healing process, the Texas Method will read it to you soon.<\/p>\n

    Remember<\/strong>: You cannot grow and strengthen your muscles by lifting weights - after the weights you lift, you build muscles during the recovery and recovery process. You should pay attention to this, otherwise Monday studies will kill the rest of the week and count where you are.<\/p>\n<\/div>\n

    Wednesday: Active Recovery Day<\/span><\/h2>\n
    \u200b                  A.<\/strong><\/span>     squat<\/span><\/strong>     <\/span>% 80 of the weight worked @ 2 x 5 @ Monday
                      <\/span>B.<\/span>     Overhead press<\/span><\/strong>     (if you did Bench Press on Monday) 3 x 5 @ (slightly less light than the previous Overhead Press) or
                               Bench press    <\/span><\/strong> (if you performed Overhead Press on Monday) 3 x 5 @ (% 90 of the 5 x 5 weights worked on the previous Bench Press)
                      <\/span>C.<\/span>     <\/strong>Chin-ups     <\/span><\/strong>3 x Body Weight
                      <\/span>D. <\/span>    Back Extension<\/span><\/strong> <\/span>(Back Stretching) or Glute-Ham Raise <\/span><\/strong>(muscle group consisting of 3 muscles in the upper back of the leg: Hamstring Stretching exercise) 5 x 10<\/div>\n
    Recovery continues with training on Wednesday. Squat Monday is done 2 sets of 5 repetitions with % 80 of the weight worked.\n

     <\/p>\n

    Bench and Overhead Press alternately: If you did the Monday Overhead Press exercise, Wednesday Bench Press for 3s<\/span>You should work with meat and less weight (with ) than your previous 5 x 5 Bench Press weight. Thus, you will feel the burden without negatively affecting the healing process.<\/p>\n

    Overhead Press studies on the day of recovery are done with slightly more weight than Bench Press studies on the day of recovery, compared to 5MT. This is because the absolute load of Overhead Press is already lighter than the absolute load of Bench Press.<\/p>\n

    Complete your workout with Chin-up and Back Extension. Repeat chin-up for 3 sets and each set until you run out of power, rest five minutes between sets. Do Back Extension or Glute \/ Ham Raise 5 sets of 10 repetitions.<\/p>\n<\/div>\n

    Friday: High Intensity Day<\/span><\/h2>\n
                      <\/span>A.<\/span>     squat<\/span><\/strong>  <\/span>   Warm up and then make one set with a new 5MT weight
                      <\/span>B.<\/span>     Bench press<\/span><\/strong>     (if you did Bench Press on Monday) or
                               Overhead press<\/strong>     <\/span>(if you did Overhead Press on Monday): With a new 5MT weight, do one set of 5 repetitions
                      <\/span>\u200bC.<\/span>     Power Clean (Shake)<\/span><\/strong> or Power Snatch<\/strong> <\/span>(Tear)<\/span>     <\/strong>5 x 3\/6 x 2\n

     <\/p>\n

    Friday is the day of intensity. It focuses on increasing your maximum load capacity on Monday and setting a new maximum load (a new 5MT). An increase of % 2 is ideal for technical quality.
     <\/span>
    Start the warm-up exercise with a blank bar and continue with 135 pounds, then add a double or singles * to do a set of exercises to determine a new MT. This brings you to your new Maximum 5 Repetitions (5MT) weight.<\/p>\n

    * Single - 1 rep, 1 maximum rep (MT), or a weight close to it
    Double - 2 reps, -90 of your 1MT
    Triple - 3 reps, -85 of your 1MT<\/span><\/p>\n

    Make sure the load is more than the weight you were working on Monday, but not heavy enough to disrupt the exercise procedure in the last repetitions. If you are breaking the correct method in the last repetitions, you have chosen the wrong weight.<\/p>\n<\/div>\n

    Friday Options<\/h2>\n
    Friday is Power Clean (Silking) \/ Power Snatch (Breakout) day since deadlift operation is done on Monday. Workouts in the Olympic category are the best way to get power blasts. This branch of athletics allows the person to gradually increase his strength.\n

     <\/p>\n

    Dynamic Effort (lifting a maximum weight for you as soon as possible) has become popular as another way to provide power bursts. Doing Deadlift exercise on Fridays is a way to add dynamic effort to the Texas Method. However, Shake and Breakout, derived from Olympic weight lifting exercises, represent a different level of neuromuscular activity (the nerve-muscular system that allows movement).<\/p>\n

    Remember, Deadlift is quickly removed because you want to pull that weight fast; Power Clean (Shake) is also removed quickly because you have to pull it fast, or you can't raise that weight on the shoulder.<\/p>\n

    The explosive feature of shaking is minimal because the explosion takes place at the very top of the movement. Shaking and Breakout are both lighter and more effective than Deadlift. An excellent choice for Friday studies.<\/p>\n

    If you consider yourself a bodybuilder, you should know how to do Shrug and Break. Even if you never thought about competing in the national Olympics. After warming up, shake out 5 sets, 3 times, or breakout 6 sets, twice.<\/p>\n<\/div>\n

    A Few Notes<\/h2>\n
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