Texas Method Calculator

The Texas Method utilize three specific day to lift weights. The Texas Method create a cycle whereby the body is allowed to experience different form of stress on different days of the program. Most training program may include days where you perform high volume of weight lifting or you may only lift heavy weight during training.

The Texas Method, however, includes a day to lift heavy weight, a day to allow the body to recover, and then a day to lift at high intensities. You can use a calculator to determine the weight that you should lift during the Texas Method based on your current one rep maximum lift and the percentage of those lift that you will perform during the cycle. The training max percentage are a critical number that you must enter into the calculator.

How the Texas Method Works

If you enter a percentage that is too high for the training max, then the volume day will be too challenging for your body for the following intensity day. If the training percentage are set too low, then the training will not be challenging enough for your body. The volume day percentage determine the percentage of your training max that you will lift during your volume day.

Most people choose between 80% and 90% for there volume day percentage because this is considered the amount that will force the body to adapt to the training. The recovery day percentage is important because the middle of the week should not be too stressful for the body. If the recovery day is too challenging, then the intensity will be too difficult for the body during it performance.

The jump size determine the amount of weight that you will add to each exercise each week. For body weight the jump size is often five pound as lifting five pound to five set of five repetitions is a significant jump in weight. For upper body strength the calculator will automatically adjust the jump size as the elbows and shoulders cannot take the same amount of weight as the legs.

The plate rounding setting will allow your lift to match the weights of the plates at your gym. For instance, if the gym use five pound plates, you cannot lift weight that require two and a half pound plates. The fatigue slider allow you to adjust the weight that you will lift at the start of your training based on your fatigue level.

If you have high fatigue level, you will need to lower the weight that you lift at the beginning of the Texas method program. The output number will provide you with information regarding the Texas Method training plan. The volume day tonnage will show you the amount of work that your body will absorb during your volume day.

The intensity day load will show you how close to a personal record you will be lifting during your performance of lifting at high intensity. You need to focus on the gap between the tonnage for your volume day and the load for your intensity day. A small gap between these two means that the Texas Method is not working correct.

A large gap indicates that the weight for your volume day are too light. The readiness score calculate how ready your body is for the Texas Method to produce your desired result. While this is not a guarantee that the body will be able to follow through with the Texas method plan, it will allow people to recognize if they are attempting to add too much stress to their body too quickly.

The calculator does not take into account the non-training factor that may affect your ability to recover from the Texas Method. Factors like sleep and protein intake will affect how much the body can recover from the Texas Method. A person who sleeps eight hour and eats enough protein will be able to lift more weight than a person who sleeps five hour and does not eat enough protein.

The age of the body is another factor in the ability of the body to recover from the Texas Method. The calculator does take into account age when calculating the readiness score for the body because recovery capacity decline with the age of the individual. Although individual of any age can perform the Texas Method, the older individual may have to start with lower percentage of the training max.
Within the Texas Method there are reference table that explain the purpose of each training day.

The purpose of the volume day is to create stress for the body, the recovery day is to allow the body to recover and restore its movement quality, and the intensity day is to allow the body to gain strength. Many individual get stalled in their performance of the Texas Method due to not following the described role of each day. For example, some individual add too much weight to the volume day, or they treat the recovery day as if it were an intensity day.

The Texas method will stop working when the role of each day become blurred. Reset week are incorporated into the Texas Method program because it is normal for individual to plateau in the amount of weight that they can lift. During a reset week the individual can reduce the weight that they lift by five to ten percent so that the body can absorb the work that it performed during that previous cycle of lifting.

The calculator will automatically reduce the weight that is lifted if the individual selects the reset option or if the fatigue slider is adjusted to indicate high level of fatigue. Individual can select a reset week if the intensity day load remain the same for two week in a row. Using the calculator before the beginning of the Texas Method cycle will prevent individual from making decision regarding the weights that they will lift during the cycle.

You can determine the load for both the volume day and the intensity day prior to the beginning of training. Should an individual feel that the load are too heavy for the start of the cycle, the fatigue slider will automatically adjust the weight that is lifted at the beginning of the cycle. Thus, the individual has to do nothing but execute the weight that were calculated for the individual during the Texas method cycle.

The Texas Method is effective due to the math that is performed on the individual to calculate the proper amount of weight that will be lifted so that adaptation are made to the body.