Subnostr

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.

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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.