I've been working on body weight training for just over a year now. After the initial beginner routine, full body/3 day per week, I went to a 2 day split/4 days per week, and to a 3 day split/9 days ...
I know several different methods of how to load a bulgarian split squat: use dumbbells or kettlebells by your sides use a dumbbell or a kettlebell in goblet position use a barbell in front squat ...
So recently I started working out in the mornings at home. I'm wondering what kind of "gains" I will be able to witness from these types of workouts, if any. and not "witness" as in aesthetic ...