Maximizing Your Gains: A Comprehensive Guide to the 4 Day Texas Method

If you want to gain muscle through strength training, the 4-day Texas Method is a great option.

The plan includes challenging workouts and recovery periods, ensuring steady progress.

This article will discuss the 4-day Texas Approach and supply you with a detailed summary of the procedure and a sample/template spreadsheet to monitor your progress.

Introduction to the Texas Method

What is the 4-DAY Texas Method?

The 4-day Texas Method is derived from the original 3-Day Texas Method that was developed by a renowned powerlifting coach Mark Rippetoe, which prescribes a weekly regime of three full-body workouts, with Monday being “Volume Day,” Wednesday is “Low Volume Recovery Day,” and Friday being “High-Intensity Day.”

Different from the 3-day Method, which helps increase strength and muscle development, more is needed for advanced weightlifters who have adapted to the training stimulus and require more frequent workouts.

Training twice weekly, rather than once, can increase training volume and frequency, allowing you to push past training plateaus and keep improving.

Understanding the Starting Strength Routine

It is crucial to grasp the basic strength routine before delving into the Texas Method, as the 4-day Texas Method is built on this practice.

Essential strength helps novice lifters increase strength with regular barbell lifts. It has five main workouts:

• Squats are great lower-body and total-body exercises.
• Deadlifts engage the hamstrings, glutes, lower back, and abs.
• Bench presses work the chest, shoulders, and triceps.
• Overhead presses work shoulders and triceps.
• “Power Clean” full-body explosive strength exercise.

Four weekly workouts focus on different exercises. As lifters get stronger, routines get harder.

In the first phase, the lifter does three sets of five repetitions (3×5) of each exercise with a challenging but acceptable weight.

When the lifter improves, the bar’s weight increases by the same amount until the lifter plateaus.

Chin-ups, dips, and back extensions also assist in building muscles needed in the main workouts.

The initial strength practice aims to help you construct a sturdy framework of strength and power.

You may improve your strength and physical appearance by focusing on these five moves.

How Does the 4-Day Texas Method Program Work?

The Texas Method can be started after the foundational strength regimen is finished. You will undertake 4.

The goal of each stage is to help you improve your strength-training results by increasing the amount you lift.

Monday: Bench Intensity / Press Volume

On Monday, you will work on bench press effort and press volume.

That implies you will lift considerable weight for your bench press, using a weight near your one-rep max.

You will also undertake higher volume work for the overhead press, using a smaller weight and executing numerous sets and reps.

1. Bench – 3-5 sets of 5 reps Press 5 x 5
2. Weighted Dips 4 x 10
3. Overhead Triceps Extensions 3 x 10-15

Tuesday: Squat Intensity / Deadlift Volume

Tuesday is dedicated to the squat intensity and deadlift volume.

You will execute heavy squats using a weight near your one-rep max, and you will also undertake higher volume work for the deadlift, utilizing a lighter weight and doing numerous sets and reps.

1. Deadlift or Deadlift Variant 2-3 x 2-3
2. Squat 5 x 5
3. Pull Ups – 50 total reps or Pulldowns 5 x 10
4. 45 or 90 Degree Back Extensions 3 x 15, superset with 3 x 15 heavy weighted abs

Thursday: Press Intensity / Bench Volume

On Thursday, you will focus on press intensity and bench volume.

That implies you will lift considerable weight for your overhead press, employing a weight near your one-rep max.

You will also undertake increased volume work for the bench press, using a smaller weight and executing numerous sets and reps.

1. Press 2-3 x 2-3 or 6-10 singles across
2. Bench Press 5 x 5
3. Incline DB Press 4 x 8-12
4. Side Delt Raises 5 x 10-15
5. Lying Triceps Extensions or Cable Press downs 3-5 x 10-15

Friday: Intense Phase

Friday is dedicated to deadlift intensity and squat volume.

You will practice heavy deadlifts with a weight near your one-rep max, and you will also undertake higher volume work for the squat, using a smaller weight and doing numerous sets and reps.

1. Squat 2-3 x 2-3
2. Deadlift or Deadlift Variant 3-5 x 5
3. Barbell Rows 5 x 8-10 (or another row variant)
4. Glute Ham Raise or Lying Leg Curls 3 x 10-15

Creating a Texas Method Spreadsheet for Tracking Progress

Texas Method spreadsheets are the easiest way of tracking your training progress. This spreadsheet should list your exercises, weight, and reps.

Tracking your progress can help you improve and adjust your routine.

The program can be tailored to meet the specific demands of each participant; it is recommended that novices begin with lighter weights and consult a trainer or coach for assistance with proper form and technique.

Here is a 4-Day Texas Method spreadsheet/template:

Day	Exercise	Sets x Reps/Weight
Monday	Bench Press (Effort)	3-5 sets of 5 reps
	Overhead Press (Volume)	5 sets of 5 reps
	Weighted Dips	4 sets of 10 reps
	Overhead Tricep Extensions	3 sets of 10-15 reps
Tuesday	Deadlift or Deadlift Variant	2-3 sets of 2-3 reps
	Squat (Intensity)	5 sets of 5 reps
	Pull-Ups or Lat Pulldowns	50 total reps or 5 sets of 10
	45/90 Degree Back Extensions	3 sets of 15 reps (superset w/ abs)
Wednesday	Rest Day
Thursday	Overhead Press (Intensity)	2-3 sets of 2-3 reps or 6-10 singles
	Bench Press (Volume)	5 sets of 5 reps
	Incline DB Press	4 sets of 8-12 reps
	Side Delt Raises	5 sets of 10-15 reps
	Lying Tricep Extensions or Cable Press downs	3-5 sets of 10-15 reps
Friday	Squat (Volume)	2-3 sets of 2-3 reps
	Deadlift or Deadlift Variant	3-5 sets of 5 reps
	Barbell Rows or other row variant	5 sets of 8-10 reps
	Chin-Ups or Lat Pulldowns	50 total reps or 5 sets of 10

 

It’s good to note that the sets, reps, and weight will depend on your fitness level and training goals.

With the help of your instructor/trainer, adjust the settings to match your needs and progress at your speed.

The Importance of Proper Nutrition on the Texas Method Diet

The Texas Method’s Intensity Requires a Healthy Diet

Because of its demanding nature, The Texas Method necessitates a healthy diet for optimal results.

Getting enough of the right kinds of food while following this program will yield the best outcomes.

1. A diet high in lean proteins, complex carbohydrates, and healthy fats is essential.
2. Protein is essential for maintaining and growing muscle, so consume enough. Protein must be met at 1 gram per pound of body weight daily.
3. Complex carbohydrates fuel your body to perform well during physical exertion. To maintain good health, have a diet rich in vegetables, fruits, and whole grains.
4. Finally, healthy fats are critical to maintaining health and providing the energy your body needs to function. Load up on avocados, almonds, and oily fish to ensure you get enough healthy fats.

Common Mistakes Made by Texans Who Attempt to Use the Texas Approach

Avoiding these common errors to get the most out of your Texas Method efforts would be best.

One of the most common lifting mistakes is attempting too much, too soon. Doing so may have negative consequences and hold you back.

Another common mistake is failing to allow enough time for rest and recovery.

To avoid injury and restore muscle strength, the rest period is essential.

Finally, be mindful of your form when lifting weights. Injuries are more likely to occur, and gains are slowed when strength training is performed incorrectly.

Optimizing Your Use of the Texas Method

1. Here are some tips on how to make the most of the Texas Method:
2. Maintain a routine and stick to your exercise program.
3. Make sure you are using the proper technique when lifting the weights.
4. You may track your progress using a Texas Method spreadsheet and adjust your training accordingly.
5. Avoiding muscle damage and recovering strength after exercise depends on adequate rest and recovery.
6. Eat the right kinds of meals and at the correct times to maintain your body healthy and your muscles become strong.

Conclusion: Is the Texas Method Right for You?

The Texas Method can be what you need if you are trying to find a program to increase your strength and muscle mass.

With this plan, you can improve your weight each week and see accurate results in your strength training.

You can reach your fitness goals and advance your training to the next level by sticking to the fundamental strength routine and the three phases of the Texas Method program.

To get the most out of your training, you should pay attention to what you eat, take note of your successes and failures, and keep score.

Although the Texas Method can help you gain strength and muscle mass, you should consider your fitness level, training experience, and goals before beginning any program.

Also, watch your form and technique to ensure you don’t hurt yourself.

If you are still determining if the Texas Method is ideal for you or how to modify it to meet your specific goals, speaking with a fitness expert may be beneficial.

Nutrition and rest are also crucial parts of any strength training routine.