Posted: 4/17/2014 7:42:26 AM EDT
| I've been getting back into working out steadily over the last five months, but I've been disorganized in my methods. I've been doing Starting Strength for the past few weeks and I like it, but I feel like I should be doing something on the days other than M/W/F when I lift. Should I just run/jump rope/do generic cardio? Bodyweight exercises? |
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Quoted: I've been getting back into working out steadily over the last five months, but I've been disorganized in my methods. I've been doing Starting Strength for the past few weeks and I like it, but I feel like I should be doing something on the days other than M/W/F when I lift. Should I just run/jump rope/do generic cardio? Bodyweight exercises? Things are pretty easy your first month in, then when weight gets heavy you start needing every bit of recovery as you can. Depending on your age, weight, and general fitness level you could do conditioning work on Saturday for a half hour. This would include pushing the prowler, flipping tractor tires, etc. However, I would encourage you to not engage in running or generic cardio.
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Quoted: Why not exercises and drills for balance, mobility, agility, movement, etc.? You develop plenty of balance when you're learning to squat. Starting Strength is an excellent program. It should not be muddled up with that kind of useless crap. |
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OP what are your goals? You can totally add workouts to enhance your fitness on your off days. I'd advise that if you add any extra workout though, that you know why you are doing it and how it is helping you reach your goal.
You mentioned running and cardio in your original post. You can incorporate this into a strength building program and not worry about it hurting muscle growth. Now I'm not suggesting any long aerobic workouts, in fact if your goal is to build muscle doing such things could stunt progress. The reason for this is extended periods of elevated cortisol levels. Essentially doing something such as going out for a long run will activate all the wrong hormones in your body, hurting your strength gains. Now, that's not to say you can't or even shouldn't do cardio. Doing something such as sprinting or other HIIT workouts have been shown to be beneficial in increasing overall fitness, managing your caloric intake, increasing your metabolism, and actually increasing your strength (usually corresponding to that of the lower body muscle groups). The fact of the matter is most people struggle to achieve low body fat percentages on strength training and diet alone. HIIT is a great supplement to most fitness programs. |
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Because that's not what the program calls for. You develop plenty of balance when you're learning to squat. Starting Strength is an excellent program. It should not be muddled up with that kind of useless crap. Quoted:
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Why not exercises and drills for balance, mobility, agility, movement, etc.? You develop plenty of balance when you're learning to squat. Starting Strength is an excellent program. It should not be muddled up with that kind of useless crap. I respect Mark Rippetoe, I don't think anyone here would understate his authority in building strength and muscle. That said, let's not pretend adding something like yoga to the mix will break the program. People have different fitness goals. Starting strength is the recipe to building strength, period. It isn't the be all, end all to fitness, however. Only OP knows what he wants. |
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I respect Mark Rippetoe, I don't think anyone here would understate his authority in building strength and muscle. That said, let's not pretend adding something like yoga to the mix will break the program. People have different fitness goals. Starting strength is the recipe to building strength, period. It isn't the be all, end all to fitness, however. Only OP knows what he wants. Quoted:
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Why not exercises and drills for balance, mobility, agility, movement, etc.? You develop plenty of balance when you're learning to squat. Starting Strength is an excellent program. It should not be muddled up with that kind of useless crap. I respect Mark Rippetoe, I don't think anyone here would understate his authority in building strength and muscle. That said, let's not pretend adding something like yoga to the mix will break the program. People have different fitness goals. Starting strength is the recipe to building strength, period. It isn't the be all, end all to fitness, however. Only OP knows what he wants. I agree completely. That is why I like the program "Greyskull LP" over SS. It is very similar (mainly because he was really good friends with Mark) but it has "add on" for conditioning. |
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If your only goal was to get stronger I'd say do nothing on those off days, since you want some conditioning and fat loss as well, I'd say do some HIIT on those off days....keep it short and intense as in under 5-10 min, and realize it will slow your strength gains a little bit.
ETA- Do you want to lose WEIGHT or lose FAT?.....big difference 
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Quoted: I've hit my mid thirties and I'm tired of being out of shape. My goals, in order, are: 1) Get stronger. 2) Improve conditioning. 3) Lose weight. I want to do all three, but that's kind of the order I'd like to tackle them if I need to prioritize. |
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I've hit my mid thirties and I'm tired of being out of shape. My goals, in order, are: 1) Get stronger. 2) Improve conditioning. 3) Lose weight. I want to do all three, but that's kind of the order I'd like to tackle them if I need to prioritize. well, losing weight (i assume you mean fat) is about diet, so fix your diet conditioning will improve as you get stronger and lighter. Most people try to do too much at first. Do one thing (diet IMO) first, get that handled and well under control (couple months), then add in something else (strength IMO), get that well under control etc, repeat. I've read something and i"m paraphrasing here, but people who pick one goal are 80% successful, two goals like 40% successful and three goals the percentage of success is almost nothing. It scribes with my years and at anything not just diet/fitness. |
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As Bozeman said... Pick one goal, dedicate a few months to that goal... then think about switching to working on one of your other goals. Starting Strength = muscle mass = increased metabolic expenditure = fat loss with proper dieting... AFTER the muscle is made... |
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My goals are different from most of the guys here. I want to be strong and still able to run a 5k. I run a 5k every Thursday night, I know it affects my strength gains but I don't care. Running a 5k isn't all that hard. shoot, even I can run a 5k. Not very fast, but I can do it. it's all a question of how strong you want to be and how fast to run the 5k. |
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Running a 5k isn't all that hard. shoot, even I can run a 5k. Not very fast, but I can do it. it's all a question of how strong you want to be and how fast to run the 5k. Quoted:
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My goals are different from most of the guys here. I want to be strong and still able to run a 5k. I run a 5k every Thursday night, I know it affects my strength gains but I don't care. Running a 5k isn't all that hard. shoot, even I can run a 5k. Not very fast, but I can do it. it's all a question of how strong you want to be and how fast to run the 5k. Well of course. I think I can be benching 1.5 x body weight, squatting 1.75 x body weight, dead lifting 2 x body weight and run a 5k In under 25 minutes. If I can do all that I will feel pretty damn good. |
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Well of course. I think I can be benching 1.5 x body weight, squatting 1.75 x body weight, dead lifting 2 x body weight and run a 5k In under 25 minutes. If I can do all that I will feel pretty damn good. Quoted:
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My goals are different from most of the guys here. I want to be strong and still able to run a 5k. I run a 5k every Thursday night, I know it affects my strength gains but I don't care. Running a 5k isn't all that hard. shoot, even I can run a 5k. Not very fast, but I can do it. it's all a question of how strong you want to be and how fast to run the 5k. Well of course. I think I can be benching 1.5 x body weight, squatting 1.75 x body weight, dead lifting 2 x body weight and run a 5k In under 25 minutes. If I can do all that I will feel pretty damn good. No reason those lifts can't be heavier and run faster if you're smart about what you do.... |
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No reason those lifts can't be heavier and run faster if you're smart about what you do.... Quoted:
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My goals are different from most of the guys here. I want to be strong and still able to run a 5k. I run a 5k every Thursday night, I know it affects my strength gains but I don't care. Running a 5k isn't all that hard. shoot, even I can run a 5k. Not very fast, but I can do it. it's all a question of how strong you want to be and how fast to run the 5k. Well of course. I think I can be benching 1.5 x body weight, squatting 1.75 x body weight, dead lifting 2 x body weight and run a 5k In under 25 minutes. If I can do all that I will feel pretty damn good. No reason those lifts can't be heavier and run faster if you're smart about what you do.... I am not shooting for the moon, yet. 
I am not terribly far from them now. |
| I'll add my $0.02 to this. If you really want to add something then go for a leisurely walk on no more than 3 of those off days. Do some mobility work. The program seems easy now because it is meant to be easy in the beginning. You are learning how to do something new. You are doing it often. Trust me, squatting three days a week will kick your ass eventually. |
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Why not exercises and drills for balance, mobility, agility, movement, etc.? Learning gymnastic skills, such as the Muscle Up, headstand pushup, and pistols would be helpful if you are planning on doing CF after SS. Also, you can work on some non-taxing Olympic technique work (the snatch and clean and jerk). Just don't go heavy and overdue it, and realize that by doing the power cleans and the other movements in SS, you will get stronger in the rest of your Oly movements. If you need conditioning, follow CrossFit Football and the Amateur strength program. It is a Starting Strength "lite" strength program, and has shorter heavier metcons (Sprints, prowler pushes, and some regular CF work). Also, non-linear programs like 531 allow conditioning work to be added in in lieu of accessory work. Just don't overdue it. But, by doing this, you WILL slow down your strength gains so consider your goals. |
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I try and do a lifting routine 3 days a week (chest / tri, back / bi, legs- with some core, shoulders, etc mixed in when i feel like it), 2 days a week of what I call "practical application" (basketball, racketball, running, martial arts, etc) and 2 days of rest. I'm not the best at any of those things I do, but I think its a comfortable balance. Just weight lifting 5 days a week gets very boring to me. More directed toward your question, personally I like to do upper body days back to back. There is a lot of overlap between sets which I find beneficial. Chest / tri, back / bi, day off, leg day, prac app, day off, prac app--do again.
All of that is semantics though at this point. Getting back into the routine is #1. |