PROGRAM REVIEW part 1: Starting Strength/StrongLifts, Texas Method, 5/3/1

Summary by Krater

A fitness coach reviews and compares three popular weightlifting programs: Starting Strength or StrongLifts 5x5, the Texas Method, and Jim Wendler's 5/3/1, discussing the pros and cons of each.

From the video

Answers: What are the pros and cons of popular strength training programs like Starting Strength, the Texas Method, and 5/3/1?

• Starting Strength beginner barbell program
• StrongLifts 5x5 beginner program
• The Texas Method intermediate program
• Jim Wendler 5/3/1 intermediate strength program
• pros and cons of strength training programs

Exercises

• log press · log
• squat · barbell · 3x5
• deadlift · barbell · 1x5
• overhead press · barbell · 3x5
• bench press · barbell · 3x5
• power clean · barbell
• chin-up · bodyweight · 5x10
• back extension · bench · 5x10
• glute-ham raise · glute-ham bench · 5x10

What it concludes

• Starting Strength and StrongLifts teach linear progression, rapidly increase strength, require no experience, but progress stalls quickly and training can become boring or lack volume.
• The Texas Method extends progress to a weekly rate by incorporating volume, light, and heavy days, but results in very long training sessions, is tough to operate at maximum every week, and can lack upper body volume.
• Jim Wendler's 5/3/1 operates at a training max of 90 percent of true max, allows progress over a very long time with rep PRs, manages fatigue well, but requires known 1-rep maxes and has no fixed end date.