Conversion to the heavy, light ,medium methodology was probably the best thing I ever did. I did 5 x 5 with no other commitments for about 6 months (at the age of 27). I did well on it, but even a 2 hour walk through the city was potentially enough to send my built up fatigue over the knifes edge and compromise my next improvement. I achieved much better numbers on the latter, and could afford to do other things beside just train. You don't wanna lose 1 - 4 weeks of progress just because you went ice skating or something one time.
Thanks Andy i am 46 started with stronglift 5 x 5 for a month and yup was getting a bit hard to recover, added creatine glutamine and BCAA felt a lot better, i am doing the Texas Method right now and loving it, lot more recup, but i will check the heavy light medium program for sure. Thanks
great information. just getting towards the end of novice stage and trying to decide where to take my training next. this video has really helped. many thanks.
i am 43 years old and i just finished week 6 of your ksc Texas method. Until now the results re unbelievables. Hard program but it works. But i think that i should not run another 3 week cycle. Maybe it is time for ksc powerbuilding.
Texas Method can be very effective. But I almost always limit it to short blocks of time, like 8-12 weeks. If you like the Texas Method program, try the KSC Power-Lifting / Strength-Lifting Program. It has some commonalities with the Texas Method, has more assistance, and a bit more recovery built into the program. www.andybaker.com/product/the-ksc-method-for-raw-power-lifting/
Thanks Andy! I think I finally figured out that intermediate programming is not for novices... now that I have spent 6 months grinding away on 5x5, spinning my wheels, losing momentum, and detraining. Back to ye olde novice LP i guess. XP
Sven M not sure which program you but if it’s StrongLifts 5x5, that is a novice LP program. i started with that then used Starting Strength which is 3x5 and power cleans instead of rows. either is fine for a novice.
Matt D. I was trying (and failing)TM. I work a lot of weird hours (trucking) and am constantly wrestling with fatigue. Been running a 4 day split LP (3x5) doing only the big lifts. I know thats suboptimal, but I can comply better with the short workouts. Got all my old strength back now after like 8 weeks. Gonna see how much further I can push the LP... 160, 250, 290, 405 btw
Did you already do starting strength or strong lifts 1st? Because usually do that first and then when become stronger and harder to improve because need to recover switch to Texas/HLM. Can even go back and forth and just use for specific times so can give body break from such demanding program. But that being said depends on how program is structured because if one program by the end of the week or even end of the block is harder/more challenging for 1 person might be able to accomplish and another person might be too challenging. It also depends on long term strategy as well. The harder you hit it earlier on the sooner gonna hit wall.
Which do you think is better for recovery and overall improvement.. Breaking the body into three areas push, pull and legs and training each twice a week. So 6 days a week in the gym. Or one of these methods? I feel like i get more exhausted trying to train everything all together. But then again sometimes I wonder if it just means I train more and maybe overtrain. I mean I probably do 100 sets per week (warm ups and working sets). 40 for lower lower and 30 for push and 30 for pull. Again thats split over 6 days. One day is high reps and one day is low reps.
Excellent video. I purchased your Texas Method program several months ago and have been making great progress! My question is, what program would you recommend after finishing it? I want to keep progressing on the 4 main lifts.
If you liked the Texas Method then you'll probably do really well on the Baker Barbell 5 x 5 program. It is the same basic concept of a Texas Method but the week is arranged differently. It's more of an upper / lower split instead of full body and there is more room for some assistance work. If you prefer the 3 days per week full body template then I'd go with the Classic Heavy-Light-Medium routine. Both available at www.andybaker.com
Great information. I'm almost done with my NLP. Not because I have missed any lifts but because I am feeling more fatigued each workout. Going to go with a HLM 3 day to ease into my next round of training. Any rules about just ending the NLP without missing?
Not necessary to push the NLP until you have frequent misses. Once you have extended the rest time out to 5+ minutes and can no longer progress unless you just keep extending rest time then I usually switch people over. It's just not realistic to do 3 main barbell movements with 10 minute rests between every set. It will keep progress going but it becomes too demanding of physical energy and time....not practical for busy working adults.
Hey Andy just bought your KSC Texas method program. Quick question, if one was using a bench focused 4 day template, could you use the 8/5/2 protocol for the light OHP press day and/ or DL intensity day? Thank your sir!
I like it. The main difference is just that Starr used Ascending 5x5 in pretty much all his training days. I tend to program the set/rep schemes a little differently. But remember, Bill Starr was writing in the context (mainly) of training large groups of athletes. That is different than individual programming. To effectively train large groups you need a simple and efficient protocol that can be done relatively quickly and the athletes can do the math on their own.
anywhere from 5-25% depending on the lift and the lifter. A guy Deadlifting 500 for reps might pull 20-25% off the bar for a light day. A smaller guy Pressing 120 for reps might only pull 5-8% off the bar for a light day.
I failed squats on my first intensity day of texas method even though I set the weight to my best 3x5 from starting strength now I strained my calf muscle and don't know what to do. I don't want to get detrained
Hello, great video, very explanatory. I prefer HLM method because of its virability, so i could plan my weight training around baskedball or other sport activities. i'm interested in weight progression. How do you add weight to your lifts? Do you add 5 to 10lbs on your heavy lift on a weekly basis? tnx for response :)
Not sure if Andy will reply to this one. Pretty much. Best thing you could do for yourself and your training is buy the Kindle or soft cover version of the book Practical Programming for Strength or The Barbell Prescription (if, say, your over 40ish). If you start at the right weight (not too heavy, but heavy-ish) you might be able to add 5lb each week to your lifts for a while. You could also use rep progression, rep cycling, etc. all in the book. I do what Andy recommends in the video: work up to a heavy 1-3 reps, then back off and do heavy volume like work for sets of 5. I usually hit somewhere around the 75-85% of the heavy set. You can reset the volume if it gets too ridiculous by dropping 10-15lb or so and going again. At the moment, I work up to 5RM, back off for 3-4x5, next heavy day 3RM, 3-4x5 at same intensity as last time, then next heavy day 1-2RM and again the same 3-4x5 intensity, then try to hit a higher 5RM on the next heavy day and base my next three weeks of 3-4x5 of the new 5RM. I'm nearly 50 so that works to keep my ego under control by keeping a leash on increasing volume intensity too much so I don't crash. Have fun.
As this is a year later, this is more for the next person to come across this. If you're into HLM, you should have gotten through your linear progression, which means that you'll likely only be adding 5lbs to each lift, each week at the most. So, really, it depends on you and what you can do especially given your other activities. I think, in general, for lower body lifts, you can usually add about 5lbs per week and about 2.5-5lbs on your presses when you start intermediate training. If you are really active during the week with other sports, then you are likely going to lose the ability to make consistent gains in intermediate training as rest and recovery are a big part of that. You'll also be burning through calories you'll need for your muscles. So, you'll have to have the right expectations.
Hey Andy! I just finished reading the practical programming book 3rd edition. LOVED IT! I have a question about the 4 day split Texas method (or HLM). Is there any significant difference between doing - Vol BP/Press, vol Sq/pull, off, intensity BP/Press, intensity Sq/pull compared to - vol BP/intensity Press, Vol pull/intensity sq, off, vol Press/intensity BP, Vol sq/intensity pull. And lastly, how does that compare to - Instensity BP/vol sq, intensity press/vol pull, off, vol BP/intensity sq, vol press/intensity pull? Thanks in advance for your time and any advice.
I am by no means an expert, but I can offer my experience with this. I tried a 4 day split with bp/squat and press/pull days. working upper and lower 4 times per week caused excessive fatigue for me. went back to an upper day, lower day 4 day split and the issue was resolved. if you can recover quick enough, you may manage it better than i did. just my experience though.
Hey Andy. Really enjoying watching your videos. They are very informative. Just had a question about HLM setup for pressing. Would a paused bench press be a good medium day exercise if just progressed weekly for 3x5. Touch and go bench on heavy day and OHP on light. Thanks.
Hey Andy, you mentioned HLM is usually easier to recover from than the Texas Method. If Texas method is a 5RM on Friday and 5 sets (90% 5RM) on volume day, compared to HLM with a 5RM and 4 bacloffs (90% 5RM) on heavy day, and then the medium day is another 4 sets slightly lighter (5-10%), it seems like it is actually more volume with HLM as well as the same amount of top sets /rep max sets per week. Can you please elaborate on this? It seems like HLM is more volume and the same amount of 5RM maximal sets each week with even more volume than Texas method.
But in HLM you have only one heavy day when you are adding weight. 2 other days are lighter. In TM you are adding weight on 2 days each weak. It makes it harder
@@filipkurtyka5634 Texas method is only adding weight 1 day a week as well. Heavy day, light day and volume day. Only 1 day has a top set, which is heavy day.
My goals is strength and size I created my own full body plan hopefully someone experienced on here can tell me if its optimal? Monday strength focus: squat 5x5, deadlift 5x5, bench press 5x5, overhead press 5x5, Pull ups 4x10, Farmers walk. Wednesday hypertrophy focus: Squat 4x10, bentover row 5x5, bench press 4x10, overhead press 4x10, chin ups 4x10, Dips 4x10, Friday Strength focus: squat 5x5, deadlift 5x5, bench press 5x5, overhead press 5x5, pull ups 4x10, Farmers walk. And then next week alternate it other way round on Monday hypertrophy focus, strength Wednesday, hypertrophy Friday? Also as you can see every thing is strictly compound exercises the important lifts stick to the basics I find it easier but still challenge myself for the gains. Maybe I could add couple of isolations as I progress? Anyway let me know what you think hopefully this works providing my sleep and diet is right. If this is too much can someone please fix it for me I want to be able to do all these exercises in a week so please can someone fix it for me but at same time where I can do all the exercises in a week. I'm suffering with covid I'm going back gym monday last thing I want to do is to go back gym feeling lost I want gains I dont train my ass for nothing. Someone please help me I'd really appreciate it. Thanks.
I hope you will see this comment, that would be awesome! So you mentioned in the video that you generally would not recommend the Texas method to anyone who is not a competitive lifter per se. I am 17 years old and have been lifting for about 7 to 8 months and I was bullcrapping in around in the gym for my first few months and decided to hammer down 2 to 3 months ago and I am currently on starting strength linear progression. Squat is 275 lbs 3 x 5, Bench 150 3 x 5, DL 275 1 x 5, and Press 110 3 x 5. I will probably be closing out on the progression within the next few months after I completely plateau. If heavy light medium is generally for people who cannot recover very well and the Texas method is for serious/competitive factors, then what program should I follow of yours? I want to build a really solid foundation of strength, but that’s not all I want to focus on. I want to get the best of both worlds. I want to be able to be really strong but also look relatively aesthetic. I do not crave the desire to look like a bodybuilders for example, but I don’t want to be the small guy in the gym who can lift a lot. Sorry if my perspective of the two are kind of warped. I just wanna lift heavy and look like I do.
Head to my blog and read some of my articles on the 4-day Texas Method. That's easier to add assistance work to than the standard 3-day Texas method. You still get the benefits of 2x/week exposure to all the main lifts in a volume/intensity format but with more freedom to add in the assistance work which will help with some of the cosmetic goals and even help the big 4 progress a little better
So if I were to purchase the KSC Texas Method, does it include an outlined program inside with the 4 day Texas Method? Edit: Or perhaps go ahead and buy the Powerbuilding program, whichever you think would best suit me after my novice progression.
How to get the most out of Texas Method: I assume you have a job and you’re working full time Mon-Fri... so instead of doing Mon volume, Wed rest, Fri intensity, Just do Sun volume, Tue rest & Thu intensity. Thats it! Sunday is the volume day- the hardest day. Limit your stress to minimum and dedicate that day to training.
![Noob To Max With DRAGON REWORK In Blox Fruits [FULL MOVIE]](http://i.ytimg.com/vi/LnBMOinoOvA/mqdefault.jpg)
Conversion to the heavy, light ,medium methodology was probably the best thing I ever did.
I did 5 x 5 with no other commitments for about 6 months (at the age of 27). I did well on it, but even a 2 hour walk through the city was potentially enough to send my built up fatigue over the knifes edge and compromise my next improvement. I achieved much better numbers on the latter, and could afford to do other things beside just train. You don't wanna lose 1 - 4 weeks of progress just because you went ice skating or something one time.
Great lecture. I really like the talk about which is appropriate for whom.
Thank you. Yep, not everything is just about what's better or worse...its about what is OPTIMAL for you.
Thanks Andy i am 46 started with stronglift 5 x 5 for a month and yup was getting a bit hard to recover, added creatine glutamine and BCAA felt a lot better, i am doing the Texas Method right now and loving it, lot more recup, but i will check the heavy light medium program for sure. Thanks
This channel needs more views
great information. just getting towards the end of novice stage and trying to decide where to take my training next. this video has really helped. many thanks.
Thanks Martyn, I have programs now available in the description box above if you need a more detailed plan to follow.
good data - at 52yo and running to the end of LP and just finished Barbell Prescription.
Excellent information for me as an over 50 lifter. Currently using your HLM for older lifters.
Glad you are having success Christopher!
This is a great and informative video
Great video. Thank you
Thank you very much, Andy, very good and helpful lecture!
i am 43 years old and i just finished week 6 of your ksc Texas method. Until now the results re unbelievables. Hard program but it works. But i think that i should not run another 3 week cycle. Maybe it is time for ksc powerbuilding.
Texas Method can be very effective. But I almost always limit it to short blocks of time, like 8-12 weeks. If you like the Texas Method program, try the KSC Power-Lifting / Strength-Lifting Program. It has some commonalities with the Texas Method, has more assistance, and a bit more recovery built into the program. www.andybaker.com/product/the-ksc-method-for-raw-power-lifting/
+Andy Baker thanks!
Great info, Thanka
Thanks Bob. Glad it helped
Thanks Andy! I think I finally figured out that intermediate programming is not for novices... now that I have spent 6 months grinding away on 5x5, spinning my wheels, losing momentum, and detraining. Back to ye olde novice LP i guess. XP
Sven M not sure which program you but if it’s StrongLifts 5x5, that is a novice LP program. i started with that then used Starting Strength which is 3x5 and power cleans instead of rows. either is fine for a novice.
Matt D. I was trying (and failing)TM. I work a lot of weird hours (trucking) and am constantly wrestling with fatigue. Been running a 4 day split LP (3x5) doing only the big lifts. I know thats suboptimal, but I can comply better with the short workouts. Got all my old strength back now after like 8 weeks. Gonna see how much further I can push the LP...
160, 250, 290, 405 btw
If we were able to recover sufficiently on both HLM and the Texas method, which one would produce the best results, for younger lifters in their 20s.
Did you already do starting strength or strong lifts 1st? Because usually do that first and then when become stronger and harder to improve because need to recover switch to Texas/HLM. Can even go back and forth and just use for specific times so can give body break from such demanding program. But that being said depends on how program is structured because if one program by the end of the week or even end of the block is harder/more challenging for 1 person might be able to accomplish and another person might be too challenging. It also depends on long term strategy as well. The harder you hit it earlier on the sooner gonna hit wall.
@@anthonyurso9366 yeah I did starting strength, my 1rm are 225 bench 330 squat, 395 deadlift at about 160lbs BW
Which do you think is better for recovery and overall improvement.. Breaking the body into three areas push, pull and legs and training each twice a week. So 6 days a week in the gym. Or one of these methods?
I feel like i get more exhausted trying to train everything all together. But then again sometimes I wonder if it just means I train more and maybe overtrain. I mean I probably do 100 sets per week (warm ups and working sets). 40 for lower lower and 30 for push and 30 for pull. Again thats split over 6 days.
One day is high reps and one day is low reps.
Excellent video. I purchased your Texas Method program several months ago and have been making great progress! My question is, what program would you recommend after finishing it? I want to keep progressing on the 4 main lifts.
If you liked the Texas Method then you'll probably do really well on the Baker Barbell 5 x 5 program. It is the same basic concept of a Texas Method but the week is arranged differently. It's more of an upper / lower split instead of full body and there is more room for some assistance work. If you prefer the 3 days per week full body template then I'd go with the Classic Heavy-Light-Medium routine. Both available at www.andybaker.com
Thank you! I'm going with the Baker 5x5. Keep up the great content.
Thank you, Andy. U da man.
Great information. I'm almost done with my NLP. Not because I have missed any lifts but because I am feeling more fatigued each workout. Going to go with a HLM 3 day to ease into my next round of training.
Any rules about just ending the NLP without missing?
Not necessary to push the NLP until you have frequent misses. Once you have extended the rest time out to 5+ minutes and can no longer progress unless you just keep extending rest time then I usually switch people over. It's just not realistic to do 3 main barbell movements with 10 minute rests between every set. It will keep progress going but it becomes too demanding of physical energy and time....not practical for busy working adults.
Hey Andy just bought your KSC Texas method program. Quick question, if one was using a bench focused 4 day template, could you use the 8/5/2 protocol for the light OHP press day and/ or DL intensity day? Thank your sir!
What do you think about the Bill Starr 5×5, I have the book and it differs from practical programmings HLM.
Thank you
I like it. The main difference is just that Starr used Ascending 5x5 in pretty much all his training days. I tend to program the set/rep schemes a little differently. But remember, Bill Starr was writing in the context (mainly) of training large groups of athletes. That is different than individual programming. To effectively train large groups you need a simple and efficient protocol that can be done relatively quickly and the athletes can do the math on their own.
Andy Baker Thanks so much for the reminder he did. Great book though for its time thank you I appreciate the info on your channel.
Great video :-)
Love it
On the HLM Section this video,that 4 day Heavy Light setup. Light is How light? I mean what percentage and sets/reps for beginning ?
anywhere from 5-25% depending on the lift and the lifter. A guy Deadlifting 500 for reps might pull 20-25% off the bar for a light day. A smaller guy Pressing 120 for reps might only pull 5-8% off the bar for a light day.
Love the vids Andy. Keep it up.
Thanks Steven. I'm enjoying making the videos so I'll keep them coming. Any particular topics you want to see addressed?
I failed squats on my first intensity day of texas method even though I set the weight to my best 3x5 from starting strength now I strained my calf muscle and don't know what to do. I don't want to get detrained
Hello, great video, very explanatory.
I prefer HLM method because of its virability, so i could plan my weight training around baskedball or other sport activities. i'm interested in weight progression. How do you add weight to your lifts? Do you add 5 to 10lbs on your heavy lift on a weekly basis?
tnx for response :)
Not sure if Andy will reply to this one. Pretty much. Best thing you could do for yourself and your training is buy the Kindle or soft cover version of the book Practical Programming for Strength or The Barbell Prescription (if, say, your over 40ish). If you start at the right weight (not too heavy, but heavy-ish) you might be able to add 5lb each week to your lifts for a while. You could also use rep progression, rep cycling, etc. all in the book. I do what Andy recommends in the video: work up to a heavy 1-3 reps, then back off and do heavy volume like work for sets of 5. I usually hit somewhere around the 75-85% of the heavy set. You can reset the volume if it gets too ridiculous by dropping 10-15lb or so and going again. At the moment, I work up to 5RM, back off for 3-4x5, next heavy day 3RM, 3-4x5 at same intensity as last time, then next heavy day 1-2RM and again the same 3-4x5 intensity, then try to hit a higher 5RM on the next heavy day and base my next three weeks of 3-4x5 of the new 5RM. I'm nearly 50 so that works to keep my ego under control by keeping a leash on increasing volume intensity too much so I don't crash. Have fun.
Good tips !
As this is a year later, this is more for the next person to come across this.
If you're into HLM, you should have gotten through your linear progression, which means that you'll likely only be adding 5lbs to each lift, each week at the most. So, really, it depends on you and what you can do especially given your other activities. I think, in general, for lower body lifts, you can usually add about 5lbs per week and about 2.5-5lbs on your presses when you start intermediate training.
If you are really active during the week with other sports, then you are likely going to lose the ability to make consistent gains in intermediate training as rest and recovery are a big part of that. You'll also be burning through calories you'll need for your muscles. So, you'll have to have the right expectations.
Hey Andy! I just finished reading the practical programming book 3rd edition. LOVED IT! I have a question about the 4 day split Texas method (or HLM). Is there any significant difference between doing
- Vol BP/Press, vol Sq/pull, off, intensity BP/Press, intensity Sq/pull
compared to
- vol BP/intensity Press, Vol pull/intensity sq, off, vol Press/intensity BP, Vol sq/intensity pull. And lastly, how does that compare to
- Instensity BP/vol sq, intensity press/vol pull, off, vol BP/intensity sq, vol press/intensity pull? Thanks in advance for your time and any advice.
I am by no means an expert, but I can offer my experience with this. I tried a 4 day split with bp/squat and press/pull days. working upper and lower 4 times per week caused excessive fatigue for me. went back to an upper day, lower day 4 day split and the issue was resolved. if you can recover quick enough, you may manage it better than i did. just my experience though.
@@tongue-tied9755 thanks! That's exactly the type of thing I was curious to know about. Thanks for sharing!
with heavy light medium is it heavy day light day medium day or heavy week light week medium week?
Hey Andy. Really enjoying watching your videos. They are very informative. Just had a question about HLM setup for pressing. Would a paused bench press be a good medium day exercise if just progressed weekly for 3x5. Touch and go bench on heavy day and OHP on light. Thanks.
That’s good, I would do a 4x5 though on medium day
Hey Andy, you mentioned HLM is usually easier to recover from than the Texas Method. If Texas method is a 5RM on Friday and 5 sets (90% 5RM) on volume day,
compared to HLM with a 5RM and 4 bacloffs (90% 5RM) on heavy day, and then the medium day is another 4 sets slightly lighter (5-10%), it seems like it is actually more volume with HLM as well as the same amount of top sets /rep max sets per week.
Can you please elaborate on this? It seems like HLM is more volume and the same amount of 5RM maximal sets each week with even more volume than Texas method.
But in HLM you have only one heavy day when you are adding weight. 2 other days are lighter. In TM you are adding weight on 2 days each weak. It makes it harder
@@filipkurtyka5634 Texas method is only adding weight 1 day a week as well. Heavy day, light day and volume day. Only 1 day has a top set, which is heavy day.
My goals is strength and size I created my own full body plan hopefully someone experienced on here can tell me if its optimal? Monday strength focus: squat 5x5, deadlift 5x5, bench press 5x5, overhead press 5x5, Pull ups 4x10, Farmers walk. Wednesday hypertrophy focus: Squat 4x10, bentover row 5x5, bench press 4x10, overhead press 4x10, chin ups 4x10, Dips 4x10, Friday Strength focus: squat 5x5, deadlift 5x5, bench press 5x5, overhead press 5x5, pull ups 4x10, Farmers walk. And then next week alternate it other way round on Monday hypertrophy focus, strength Wednesday, hypertrophy Friday? Also as you can see every thing is strictly compound exercises the important lifts stick to the basics I find it easier but still challenge myself for the gains. Maybe I could add couple of isolations as I progress? Anyway let me know what you think hopefully this works providing my sleep and diet is right. If this is too much can someone please fix it for me I want to be able to do all these exercises in a week so please can someone fix it for me but at same time where I can do all the exercises in a week. I'm suffering with covid I'm going back gym monday last thing I want to do is to go back gym feeling lost I want gains I dont train my ass for nothing. Someone please help me I'd really appreciate it. Thanks.
I hope you will see this comment, that would be awesome! So you mentioned in the video that you generally would not recommend the Texas method to anyone who is not a competitive lifter per se. I am 17 years old and have been lifting for about 7 to 8 months and I was bullcrapping in around in the gym for my first few months and decided to hammer down 2 to 3 months ago and I am currently on starting strength linear progression. Squat is 275 lbs 3 x 5, Bench 150 3 x 5, DL 275 1 x 5, and Press 110 3 x 5. I will probably be closing out on the progression within the next few months after I completely plateau. If heavy light medium is generally for people who cannot recover very well and the Texas method is for serious/competitive factors, then what program should I follow of yours? I want to build a really solid foundation of strength, but that’s not all I want to focus on. I want to get the best of both worlds. I want to be able to be really strong but also look relatively aesthetic. I do not crave the desire to look like a bodybuilders for example, but I don’t want to be the small guy in the gym who can lift a lot. Sorry if my perspective of the two are kind of warped. I just wanna lift heavy and look like I do.
Head to my blog and read some of my articles on the 4-day Texas Method. That's easier to add assistance work to than the standard 3-day Texas method. You still get the benefits of 2x/week exposure to all the main lifts in a volume/intensity format but with more freedom to add in the assistance work which will help with some of the cosmetic goals and even help the big 4 progress a little better
So if I were to purchase the KSC Texas Method, does it include an outlined program inside with the 4 day Texas Method?
Edit: Or perhaps go ahead and buy the Powerbuilding program, whichever you think would best suit me after my novice progression.
15:46
How would we introduce exercise variability to the 4 day HLM split you illustrated if there is no medium day?
How to get the most out of Texas Method:
I assume you have a job and you’re working full time Mon-Fri... so instead of doing Mon volume, Wed rest, Fri intensity,
Just do Sun volume, Tue rest & Thu intensity.
Thats it! Sunday is the volume day- the hardest day. Limit your stress to minimum and dedicate that day to training.
God help you if you get on the internet...yet here we are. LOL
😬 I think he’s talking directly to me with overtraining
Honestly I dont understand the difference, because your still doing that with the texas method.
The Texas Method is not that taxing of a program for intermediate lifters of any age!
Agreed, learned the hard way.
what are your credentials and data set to declare this?
I was a PT but it's also personal experience and reading I've done.
There are better options. Volume day takes too long for part-time lifters
I agree, I don't know what people are used to doing In the gym if they think TM is too taxing... It's basically 2 days a week! Cowboy up!