Types of Cardio/Recovery Issue

[ddziabenko]

Hello to you all!

I am 17 yo / 5'11"/165lb. I presently follow the Starting Strength Program by Mark Rippetoe on Monday, Wed. and Friday.
More on it here: http://forum.bodybuilding.com/showpost. ... ostcount=3

While I am not quite a raw beginner, I am seeing good results with this program. problem is that the heavy squats and deadlifts, leave me so tired that I have little energy for much else. I want to incorporate cardio into routines, without seriously overtraining. Another problem is that I seriously dislike machines for cardio (treadmill etc...). The only machine I find ok is the rowing machine (Concept 2). I want to gain muscle mass on this program, so I am eating six meals a day at an average of 600-700 calories each. I still want to incorporate cardio somehow.

ideas:

1.) Sprints, 10x100m are great for speeding up the metabolism
2.) Olympic lifts with lighter weights for high reps. This would be a Crossfit style circuit that is usually quite intense (www.crossfit.com for more on these)
3.) Strongman-style cardio. This one is of great interest to me and I wonder if it would help me gain some mass. This would involve carrying and throwing heavy objects around for cardio (farmer's walk, sandbag carry, etc...).

I was thinking of doing a starting strength session on one day, followed by type 1 cardio, rest day, SS session, type 2, rest, SS, type 3, rest, REPEAT.
This would give me variety in cardio sessions and be essentially a 2 days on, 1 day off program, which hopefully provides enough recovery. Or is a 2 days on, 2 days off program superior for better recovery. I am wondering, if Strongman-style cardio is actually cardio or more like lifting with the raised heart rate being a side effect of lifting at high intensity. What do you think?

Regards,

Dimitri Dziabenko

[swanso5]

- program looks to abbreviated...beginners respond best to volume and there's not enough in it for liking...it's ok to do 1 heavy focus lift per workout but as you said you can get too tired to do others to the same quality
- a better option is chad waterbury's "bad boy basics"
- start sprints at 5 x 100m and increase each week...bare in mind that sprinting tires the nervous system more than wts so this combined with the heavy lifting 3/week may not be the best idea
- unless you have perfect and effortless technique on any o lift/s than high reps is an injury waiting to happen
- if i had strongman stuff i would definately do it...probably your best option if you do
- mon, wed, fri do program...tue, thus do strongman but not too hard more of an active recovery workout for starters to see how you handle it and maybe soprints on a sat with sun off from everything