View Full Version : SS + Cardio for Weightloss = Too much leg work

06-30-2010, 05:04 PM
I've been doing starting strength and cardio 3-5 times per week for the last 30 days and I think I might be placing too much strain on my legs.

SS is squats 3x/week, deadlift 1 or 2 x/week depending on the week, and my cardio is almost exclusively running or elliptical machine.

My legs are feeling achy all the time now, like they aren't getting a chance to recover. I want to switch to something else that focuses on compound lifts like SS, but without as much burden on the legs.

I spoke to a colleague at work who has been lifting for many years, and he put together the following routine. Basically I told him:

-I want to lift 4 days a week
-I want as much compound work as possible
-I like the 5 rep sets and would like to keep them unless there is a compelling reason to do otherwise

This is what he came up with. How does it look for weight loss? I posted in the workout programs section but have had no replies, plus I really am curious how it stacks up when the goal is fat loss, so I figure this is the more appropriate section anyway.


Barbell Bench Press 3x5
Dumbbell Flyes 3x5
Incline Press 3x5
Dips (Weighted) 3x5
Bench Dips 3xFail

Full Squats 3x5
Stiff Legged Deadlifts 3x5
Dumbbell Lunges 3x5
Weighted Situps 3x12
Gorilla Chin Crunch (Weighted) 3x5
Calf Raises (Weighted) 3x12

Deadlifts 3x5
Pendelay Rows 3x5
Wide Grip Pullups (Weighted) 3x5
Close Grip Chinups (Weighted) 3x5
Dumbbell/Barbell Curls 3x10

Hang Clean/Press 3x5
Arnold Dumbbell Press 3x5
Front Plate Raise 3x5
Upright Rows 3x5
Weighted Situps 3x12
Gorilla Chin Crunch (Weighted) 3x5