Some Help on Training Splits and Achieving Goals

This is going to be a fairly short post compared to what I can say on the topic but it was prompted by my own changing of my split. Obviously, there are many muscle groups in your body. Major muscle groups include pull muscles, push muscles, lower body, core, and so on. Some people like to split them up even further into back, biceps, triceps, chest, abs, quads, calves, and even more. Some people like to split them up even more but I won’t do that to you.

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Depending on your fitness goals, you might be trying to focus on certain muscle groups more than others. If you’re trying to lose weight, you’re probably targeting all those groups equally in some intense interval training paired with lots of cardio to cut down. If you’re trying to gain mass and strength you might be methodically working out each group in detail in order to build clear-cut muscles so your arms don’t fit in your shirt. Either way, it is very intelligent to plan your approach to achieving your goals.

Every personal trainer initially assesses their client’s health conditions, background in fitness, personal goals, nutritional plan and diet and so forth. This information helps the trainer create the most fitting workouts and lifestyle for their client to achieve these goals. Even personal trainers and professional bodybuilders have trainers and nutritionists that help them achieve their goals so don’t think that you’re too good or smart for some help. It’s always helpful to have someone objective pushing you and leading the way, constantly motivating you to achieve your own goals. It’s hard for me to push myself to failure when I don’t have that motivation or person telling me try harder. Whatever your motivation might be, some extra push can help if the person with you knows what they are doing.

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Splits have many depending factors, such as time. How often do you plan to do strength workouts? Every day? Every other? Maybe every 3 days. Depending on which one, you want to plan your workouts accordingly to give enough rest and recovery time. What happens when we don’t give ourselves proper recovery time? We overtrain and lose progress. So plan to give yourself proper rest in between each muscle group to avoid overtraining.

You typically wouldn’t want to go to the gym and work your chest out every day. This would not allow proper time to recover. Depending on your personal recovery rate, you may be ready to workout a certain group every other day, although that is rare. I typically allow somewhere around 4 days before repeating a workout that is targeting the same muscle group if they are intense workouts. If you plan on doing full body workouts multiple times a week and are not trying to gain massive amounts of strength, power, or size, less rest is necessary.

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Some of the greatest bodybuilders of all time have claimed to workout only two to three times a week while some workout six days a week doing double sessions every day. No matter what you decide, to do make sure you are allowing proper recovery time. If you have any questions about how to fit “cardio”, strength training, performance training or whatever you do together to maximize results, please let us know in the comment section below. With these tips, we hope you can stay even more hungry and fit!

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15 Responses to "Some Help on Training Splits and Achieving Goals"

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  1. mariaroseholistic

    June 10, 2013 at 9:59 am

    Great post! I was wondering if you may be able to steer me in the right direction with a question that I have. My boyfriend has just started doing weight-lifting and has been for the past few weeks. He seems to have developed a fibrous mass underneath the skin on the medial side of his arm, proximal to his elbow. It looks tumor-like and he states that it doesn’t hurt him while he works out (allegedly), but that he feels slight pain when he pushes on it. He’s known to be the type who pushes himself too far sometimes and I personally believe he just damaged something underneath.

    If you have any idea what it might be that would be great. He will be seeing a doctor anyway but it would be good to get some other opinions. We think that it’s most likely Golfer’s Elbow. Don’t know if you’ve ever come across this at all from anyone but if you have and you have some tips on how to treat it that would be wonderful.

    Thanks for your awesome blog and keep up the good work! :)
    -Maria Rose

    • hungryandfit

      June 17, 2013 at 1:44 pm

      I am tremendously sorry for taking so long to respond to this. Hopefully the problem hasn’t escalated since then and hopefully he has avoided activating that elbow while training. First off, this sort of issue is extremely common. If it feels like there is some fluid built up I would absolutely rest it, ice it, tiger balm it and let it completely disappear. This can take anywhere from 3-7 days, on average. If there doesn’t seem to be any visible or touchable bruising or changes, it could be an early onset of bursitis. Again, follow the same steps and let it rest. In this case I would consider changing the training plan so that you are not putting as much stress on your elbows while working out your arms, back, chest and/or shoulders. This typically happens to individuals that train push muscles extremely hard without warming up properly. Try not to overtrain when possible, if not totally prepared. I hope everything clears up or has cleared up and just rest that elbow!

  2. Ashley

    June 10, 2013 at 10:25 am

    Great Post!

  3. amysherman4

    June 10, 2013 at 11:41 am

    This is a super helpful post! Glad that I seem to be on the right track.

  4. jsresults

    June 11, 2013 at 6:28 am

    Awesome post! Very informative! Keep up the great work!

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  7. Martial Arts Equipment

    July 16, 2013 at 8:44 am

    Well to me Martial Arts means respect and discipline. I have trained in different Martial arts now for well above 20 years.

    I have seen various people stick around but one thing that I have
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    Little ones that have started which were on the wrong side of the tracks, always
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    and fighting and they soon start to understand.
    Martial arts is a great technique for kids in their teens and adults to get rid of their aggression without hurting or
    bullying anyone.

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