THE ROOT 9: 24.1

It’s a good reminder that our circumstances are not fixed and our reality is more responsive than we give it credit for. If we channel our energy thoughtfully, the world can have a way of shifting to meet us in the middle.

I feel like I’ve written about the concept of not being a passive bystander in our lives before, but this quote takes on agency from a different angle. Not just reminding us that we possess it, but that agency also has ripple effect. There is a difference between blind optimism and sustained effort that naturally draws people, resources, and circumstances into alignment with our goals. Clear vision and intentional action can make even the most ambitious aspirations feel not just possible, but inevitable.

Intention for the Week: I tend to have many goals at once. This week, I’m focusing on identifying one key focus to approach with a maximum energy and drive. I want to spend less time thinking about potential obstacles and more time just doing.

Your Strategic Blueprint: Unlocking Faster Progress with Training Splits (Upper / Lower)
Week 1: Laying The Groundwork

I’m back with a multi-week series on fitness training splits 🙂 After our in-depth exploration of the Push/Pull/Legs (PPL) split, we're shifting to another effective and popular method: the Upper/Lower Body split.

For anyone tuning in for the first time, see summary below on what a training split is and the three we will cover (+ a page, if you prefer that)

In simple terms, a training split refers to how you divide your strength training workouts throughout the week, targeting different muscle groups on different days. Instead of working your entire body every time you hit the gym, you strategically separate your training to allow for focused effort and adequate recovery for specific muscle groups.

Last time, we dove deep into the PPL split, which dedicates separate days to "pushing" muscles (chest, shoulders, triceps), "pulling" muscles (back, biceps), and legs. The Upper/Lower split takes a slightly different approach, dedicating specific days to training all the muscles in your upper body and other days to training all the muscles in your lower body.

In the snip below, please find a one-page overview on how to think about the Upper / Lower body split. I’ve put together a view on what an Upper/Lower week can look like, who should consider it for their training, and it’s key benefits.

Next week, we'll dive into a sample Upper/Lower body routine for a practical starting point. 🙂

Dylan sent this to me on Thursday and has been humming it around the house, to the point of where I’ve found an odd fondness to it. Not typically my style but it’s been stuck in my head, so hopefully if it becomes stuck in yours you develop a fondness to it too.