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Anonymous
Is this a good routine for conditioning and fat loss?

Monday:
Deck of Cards Training (http://rosstraining.com/articles/deckofcards.html)

Tuesday:
Front Squat 5x5
Bench Press 5x5
T-Bar Row 5x5
Ab Wheel 3 sets to failure

Wednesday:
Off

Thursday:
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>> Anonymous
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pretty terrible

drop the deck of cards bullshit and find a real workout

your tuesday and thursday are both pretty horrible as well

look up a push / pull / legs 3 day split and come back here after you've learned why you don't squat and bench (and row... shit, might as well throw abs in there too! wee!) on the same day
>> Anonymous
>>437355
Care to elaborate? If having squat and bench on the same day is a bad idea then what about Ripptoe's starting strength?
>> Anonymous
Generally you try to work one or two areas each day if you're doing a five day split, but I suppose you could do it that way.

Deck of cards looks fucking stupid.
>> Anonymous
>>437374
I'm looking for a conditioning routine. What do you recommend as a substitute to the Deck of Cards thing?
>> Anonymous
>>437358
That's just because starting strength is meant to be a quick, easy, casual work out. For whatever reason, that means squats in every work out, skipping a legs day completely. Retarded if you ask me, after squatting you need time to recover, one day isn't enough unless you're already jacked. I guess the author realizes people just want to CURLZ all day, so he did what he could to get legs in there. Hence the name starting strength, it's for people too stupid to do a real routine.

Pro Tip, /fit/ starting strength is not in fact the pinnacle of work outs. Look that shit up and try it before you hop on the internet band wagon and recommend it.

As much as you've been told to squat, you shouldn't be doing it every time you're in the gym.

http://www.exrx.net/Workouts/Workout3PPL.html
>> Anonymous
>>437390

As long as you aren't taxing the CNS with max effort attempts, high frequency squatting is fine. Especially for beginners, as it builds technique and work capacity. The latter of which most people are sorely lacking, due to cookie cutter programs designed for intermediate-advanced athletes.
>> Anonymous
>>437390
>That's just because starting strength is meant to be a quick, easy, casual work out. For whatever reason, that means squats in every work out, skipping a legs day completely. Retarded if you ask me, after squatting you need time to recover, one day isn't enough unless you're already jacked. I guess the author realizes people just want to CURLZ all day, so he did what he could to get legs in there. Hence the name starting strength, it's for people too stupid to do a real routine.

While I agree what Starting Strength is not the be-all-end-all of programs that people make it out to be, the very idea that you think that it is not a "real" routine or that you absolutely must have a leg day shows that you are a colossal moron. Congrats.

By the way, there was a time when the bandwagon was to always have a leg day. Just because you are some young punk kid who has no concept of the history of fitness doesn't make you some kind of free thinker, just a fool.
>> Anonymous
Um, does anyone want to recommend me a conditioning routine, since the Deck of Cards thing seems to be patently dislike?
>> Anonymous
>>437412

Conditioning aka metabolic training is basically intense exercise for x amount of time.

Could be sledging, tire flipping, rope pulling, high pulls, burpees, sprints, stairs, SQUATZ...

Just learn the principles behind it and apply the knowledge.
>> Anonymous
>>437419
Can also be barbell complexes. Alwyn Cosgrove I believe had an article on elitefts about it a while back. Tried it a few times, and died.
>> Anonymous
>>437419
>>437423

Okay cool. Thanks guys for the help.
>> Anonymous
>>437423
>>437419

samefag anon. You thank me. I am a singular person.
>> Anonymous
>>437433
Well then thank you, singular person.
>> S.T.A.L.K.E.R. !3GqYIJ3Obs
I usually need 3 days of rest in my legs to get rid of the stiffness in my quads / ass after doing serius squatz <.<
>> Anonymous
>>437442
lrn2active recovery
>> S.T.A.L.K.E.R. !3GqYIJ3Obs
>>437444
fuck active recovery, if I can squat again the next legday its awwwwwww riight
>> Anonymous
nothing wrong with the deck of cards workout...it's fun and can get pretty grueling if you pick the right combination of exercises. however you might want to change your conditioning sessions weekly...look at some of ross other stuff, or even better, get his books.
>> Anonymous
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>>437405
>leg days aren't necessary lol

So, what, do you just squat when you feel like it and leave it at that? I'm genuinely curious. Squatting every work out would be insane for a normal person, if you're doing them right you'll be feeling it for the next couple days at the very least. I can't imagine squatting so frequently without over training.

What's the logic behind not having a day for your legs, anyway? From what I understand they are your biggest and most important group of muscles, why the fuck would you neglect them?
>> Anonymous
>>437462
Depends how you train the legs. Westside uses dynamic effort and max effort in the same week. That's squatting twice already. Throw in some squats for work capacity, and that's even more volume and/or frequency. People need to stop being afraid of overtraining. If you do overtrain, just back off a little and try again. You should always be pushing the limits with volume/frequency combonations.
>> Anonymous
do something wednesday and sunday
>> Anonymous
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>>437447