I group:
BW Squats with pushups or pullups
Rarely do pushups and pullups together but as a challenge here and there I do.
Two separate gym days for the upper and lower
I hope to match running with upper body days even if I lifted the day before w legs 🍗
You're not gonna hit it perfectly every week,
but overall if you're shooting for it the gains are gonna be unreal.
Fitting those in 4 days is hard, 5 days is good.
5-2 work-rest split or 2-1.
Rarely if ever split work-rest evenly 1-1, 2-2.
Rest muscle groups appropriately, don't let leg soreness get in the way of upper body work & vice versa.
Weight recommendations:
Don't go above 25% of BW.
To challenge yourself increase range of motion, volume & superset.
Going heavier for non-athletes provides no value for the injury risk.
