The 5x5 Texas Method program review [science]
The 5x5 Texas Method popularized by Mark Rippetoe is legendary, but does it actually live up to the hype? In this video, I review the 5x5 Texas Method program based on modern exercise science to see if it's optimal for strength development or muscle growth, and if so, whom it's ideal for. My goal of this series will be to help you look at training programming in a logical, evidence-based manner.
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0:00 Introduction
0:27 Who is this program for
0:48 Is it for strength or size?
1:23 Morphological and neurological adaptations
2:28 Structure of the program
2:49 5x5 Structure
3:56 First day of the program: Monday
4:27 Observation 1. Work capacity and intensity rep relationship
5:16 Observation 2. About the rest interval prescription (or lack thereof)
6:06 Observation 3. On the volume unbalance
6:30 The Deadlift
8:49 Assistance exercises
9:49 Second day of the program: Wednesday
9:51 Exercise 1: Squats
10:12 Exercise 2: Overhead press/ Bench press
11:07 Exercise 3: Chin-ups
11:16 Exercise 4: Back extensions or glute-ham raises
11:24 Why this workout seems arbitrary
13:43 Observations on the day's structure
14:51 Third day: Friday
14:48 Should you do Olympic lifts at all
16:49 What I like and what I dislike about the program
16:52: What I like: Structure
17:26 What I like: progressive overload
17:44 What I dislike: specifics of the structure
20:36 What I dislike: almost exclusively low rep work
22:46 Conclusion
23:41 Future strength training program reviews