Dear anon, get in the best shape of your life by following this structure on a weekly basis.
Pullups to failure x1
Pushups to failure x1
BW Squats to failure x1
Weights Upper B x1
Weights Lower B x1
Run x2-3
Discussion
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.
All of that but with plates on
Heels raised body weight squats to failure is the single most effective lower body workout no one lobbies for.
Legs respond to volume in an insane way in both muscle volume/definition AND injury prevention.
Don't believe me at your own peril.
I've been liking the raised heel squats after discovering knees over toes guy on YouTube. They are helping rehab my knee (meniscus)
The only adjustment I make is to do it to failure once you've come back to some sort of normalcy with the knew post op.
Follow your gut but get there.
The poliquin step he recommends you should also be committed to - also (eventually) to failure.
He’s back 🤙