Its become very easy and convenient to simply read up about how to build muscles and workout because of the internet and especially social media. But it often does not provides every bit of advice on targeting individual muscle groups maximally for maximum muscle gains. Many people, being very new to training, experience confusion in the process because not everyone trains all muscle groups in one workout.

When should I train certain muscle groups together? What is the best strategy to ensure balanced growth? To answer these questions, several factors must be taken into account, such as how many days a week you can dedicate to the gym, your fitness goals, the type of exercises you enjoy, and your overall training intensity.

In this guide, we will help you devise an effective workout split. A well-thought-out workout plan addresses these considerations and focuses on proper muscle recovery, maximization of performance, and achievement of optimal results.

Your body consists of over 600 muscles, all of which have an integral role in making you perform physical activities. To effectively train, most fitness professionals categorize these muscles into different groups based on function. Broadly, there are three categories of muscle groups: major, secondary, and minor.

Major Muscle Groups

These muscles are the drivers of most of your movements. They are larger and take up more energy and time for recovery. The major muscle groups include:

• Chest: Pectorals (pectoralis major and minor)
• Back: Latissimus dorsi (lats) and rhomboids
• Legs: Quads, hamstrings, glutes
• Secondary/Accessory Muscle Groups:
• These muscles support the major muscles in movements and frequently contribute to stability and control during exercises. They include:
• Shoulders: Deltoids
• Triceps: Triceps brachii
• Biceps: Biceps brachii
• Core Muscles: Abs, obliques, lower back

Minor Muscle Groups

These minor muscles are recruited during compound exercises and support stability. Some of the minor muscle groups are:

• Forearms: Flexors and extensors
• Calves: Gastrocnemius and soleus
• Traps: Trapezius

Why Workouts Should be Split

Having gained an overview of the muscle groups, the question that comes to mind is how these muscle groups are to be split up for a workout routine.

This is a choice made according to your desired outcomes in training, gym time available, and your training preference. There are many ways to structure muscle groups for optimal growth; one of the most common is using a workout split. Workouts split your training sessions into different days and combinations of muscle groups to effectively target various parts of your body.

Full-Body Workout Split

A full-body workout split involves exercising all the major muscle groups in each training session. Such a workout routine is particularly ideal for beginners and general fitness with some muscle tone in the body. During the full-body workout, exercise usually involves more significant muscle groups and includes movements like row variations:

Back (rows dumbbell, rows barbells) and horizontal presses that involve chest movements, such as bench press or chest press.

Lower Body Exercise: Engage legs-squats, lunges

Generally, full-body workouts will be done at least several times a week. Ideally speaking, this will be around 2-3 times because it will make sure all muscles get that attention and time for recovery. Because it hits every major muscle group per session, the full-body split is excellent for athletes who want to create a sound base of strength and muscle building.

Push/Pull/Legs Split

The push/pull/legs workout split is a more complex method where muscles are arranged according to their movement patterns. This split allows you to train different muscle groups on the same day while ensuring adequate rest for other muscle groups. The split divides the body as follows:

Push Movements: These exercises work the chest, shoulders, and triceps. Examples include overhead presses, push-ups, and tricep extensions.

Pull Movements: These exercises target the back (lats, traps, rhomboids), biceps, and forearms. The most common pull exercises are pull-ups, rows, and bicep curls.

Leg Movements: These target the lower body, mainly quads, hamstrings, and glutes. The most common exercises are squats, deadlifts, and lunges.

This split will allow you to train 3-4 times a week and is great for intermediate and advanced lifters looking to boost strength and hypertrophy in a more focused manner.

Upper/Lower Split

Another common workout split is the upper/lower split, where the upper body (chest, back, shoulders, arms) is trained on one day and the lower body (legs, calves) on another. This is good for intermediate lifters who want to maximize recovery while working both the upper and lower body more frequently. The upper/lower split allows for more volume per muscle group while giving adequate time for recovery.

Bro Split

Popularized by bodybuilders, the bro split is a classic workout plan in which one or two muscle groups are targeted per session. One day may be chest, another back, and another legs. Though this split can work for hypertrophy, it usually best fits the more experienced lifter who has time and recovery capacity to train more frequently.

Choosing Exercises for Each Muscle Group

In any workout split, it’s important to understand the basic movement patterns that your body uses to train each muscle group. These movement patterns guide the selection of exercises for your training plan.

• Pushing Movements: These exercises engage the chest, shoulders, and triceps. Examples include bench presses, push-ups, and tricep extensions.
• Pulling Movements: These target the back, traps, biceps, and forearms. Pull-ups, rows, and curls are common pulling exercises.
• Squatting Movements : In terms of squats, it's primarily engaging with the legs, using muscles like quads, hamstrings, and glutes.

Deadlifts and swing motion, involving kettle bells can be hinging movements and generally engage with the hamstrings, glutes, lower back, etc.

Sets, Reps, and Recovery

The number of sets and reps is a crucial factor in optimizing muscle growth. According to research, 20-30 sets per muscle group per week is ideal for muscle growth. However, the quality of each set should be emphasized rather than just the quantity. Each set should be done to within 3 reps of failure to stimulate muscle hypertrophy effectively.

For muscle recovery, ensure you’re giving each muscle group enough time to rest between workouts. While training frequency will depend on your workout split, adequate rest is essential for muscle repair and growth.

Designing a workout plan that targets the right muscle groups on the same day is an essential part of building muscle and improving overall fitness.

Whether you opt for a full-body workout, push/pull/legs split, or upper/lower split, the main thing is to train all the major muscle groups while allowing for proper recovery. With the right combination of exercises, sets, and recovery, you will see noticeable gains in strength, muscle mass, and overall performance. Always listen to your body, make adjustments as necessary, and most importantly, stay consistent in your training routine.

Wrist strengthening exercises play a crucial role in building muscle strength, improving flexibility, and enhancing the range of motion in the wrist joints and tendons. They are particularly beneficial for athletes like boxers, gymnasts, and tennis players, as well as individuals at risk for conditions such as carpal tunnel syndrome. Regular wrist exercises can help prevent injuries and improve overall wrist health.

Many wrist exercises can be performed easily at home using light weights like dumbbells or household items such as water bottles or soup cans. However, it’s wise to consult your healthcare provider before starting any exercise routine to ensure it’s safe for your medical condition. A physical therapist can also guide you through the correct techniques to avoid strain or injury.

Finger Stretch

A simple stretch can effectively warm up your wrists and fingers before moving on to more demanding exercises. Begin by sitting comfortably with your elbow bent at a right angle. Make a fist, then slowly open your hand, stretching and spreading your fingers wide. Perform several repetitions with both hands. This exercise is also helpful during activities that require repetitive motion, like typing.

Wrist Extension With Dumbbell

For this exercise, sit in a chair with your forearm supported on a table and your hand hanging over the edge, palm facing down. Holding a 2- or 3-pound dumbbell, slowly lift your hand toward the ceiling, keeping your forearm steady. After fully extending your wrist, hold briefly, then lower it back down. Aim for two to three sets of 10–15 repetitions. Beginners can start without weights and gradually progress.

Dumbbell Wrist Flexion

Continuing with the dumbbell, flip your hand so your palm faces the ceiling. Flex your wrist upward, lifting the weight toward the ceiling, hold for a few seconds, and return to the starting position. Complete two to three sets of 10–15 repetitions. Like extensions, this flexion movement can also be practiced without weights by gently pulling your hand back with your other hand.

Prayer Stretch

To stretch the wrists and forearms, press your palms together just below your chin in a prayer position. Keeping your fingers together, slowly lower your hands until you feel a stretch along the inner arms. Hold for 15–30 seconds and repeat two to four times.

Steeple Stretch

Start in the prayer position and splay your fingers and thumbs apart as wide as possible, then bring your palms back together. Perform several repetitions throughout the day to maintain flexibility.

Wrist Supination With Dumbbell

Wrist supination involves rotating your wrist so your palm faces up. Sit with your forearm on a table and your wrist over the edge, holding a light dumbbell like a hammer. Slowly turn your hand until your palm faces the ceiling, hold, then return to the start. This exercise can also be done without weights.

Wrist Pronation With Dumbbell

The opposite of supination, pronation means turning your wrist so your palm faces downward. Hold the dumbbell vertically and rotate your wrist until your palm faces the floor. Perform two to three sets of 10–15 repetitions. For balanced strengthening, alternate between supination and pronation exercises.

For years, the definition for a "good" cardio session was simple- the more intense, the better. From sprinting to spinning classes, and lately, the HIIT workout, the fitness culture has always emphasized intensity over endurance. But a quiet revolution is brewing—one that's rewriting old notions about endurance, recovery, and performance. It's referred to as Jeffing, and it's nothing new—but its science-supported advantages are catching on with a fresh generation of runners, recreational athletes, and even endurance experts who want to train smarter, not harder.

Created by retired Olympian Jeff Galloway, Jeffing is a formal run-walk system intended to increase endurance, lower the threat of injury, and improve overall running performance. And yet, ironically, despite its effectiveness, the system is seen to feature prominently in marathon training programs, trail running, and even ultra-endurance events. As we redefine good cardio in an age more attentive to burnout and overtraining, Jeffing provides something revolutionary: permission to slow down—to go further.

So why is this hybrid strategy catching on now? And might Jeffing be the sustainable cardio solution that HIIT was never designed to be?

What Is Jeffing?

Named after American Olympian Jeff Galloway, Jeffing is a run-walk approach intended to make running easier, more enjoyable, and surprisingly, more efficient. Galloway, who ran in the 1972 Olympics and has a personal best of 28 minutes in the 10k, came up with this technique to prevent runners from getting injured, keep their stamina, and actually enjoy the experience.

Rather than forcing through tiredness until your posture breaks or you're put out by injury, Jeffing provides for walking breaks at intervals to reboot your muscles and your breathing—offering a perfect approach for newcomers and experienced runners alike.

Let's dispel the myth first: Jeffing does not equate to "quitting" running or compromising on a less efficient workout. Actually, walk-run intervals are an established training mechanism in endurance sports. Trail runners, ultramarathoners, and even top athletes make regular use of walk breaks—particularly when they are running long distances or tackling hills.

No matter if you're training couch to 5K or just training for the next marathon personal record, Jeffing allows you to control heart rate, fine-tune respiratory patterns, and alleviate joint impact but still achieve cardiovascular and muscle training benefits. Intervals at your service , smarter and easier.

One study, reported in the Journal of Science and Medicine in Sport, compared finishers of marathons who employed the run-walk technique with those who ran non-stop. The outcome was dramatic: Jeffers finished the 26.2-mile marathon in essentially the same amount of time as conventional runners (times were 4:14–4:34 for Jeffers vs. 4:07–4:34 for runners).

But here's the kicker—Jeffers reported significantly less muscle pain and fatigue afterward. For anyone concerned about injury prevention or longevity in their running journey, this benefit is hard to ignore.

How Jeffing Works?

Running for long durations is demoralizing—particularly for beginners. The thought of hammering the road continuously for 30, 60, or even 90 minutes is daunting to most. Jeffing eliminates that mental block by incorporating scheduled rest. If your mind is aware that a break is only minutes away, you are more likely to remain excited and plow through the exertion.

Physiologically, walk breaks permit muscles to recover without sacrificing forward motion, decrease total fatigue, and prevent the sort of overuse injuries that befall so many runners. The tactic also provides your cardiovascular system with a break to readjust, enabling more effective energy utilization over greater distances.

How to Start Jeffing?

Starting with Jeffing is remarkably easy—and highly customizable. You can base your run-walk intervals on either time or distance, depending on your goals and fitness level. Here are some popular beginner-friendly examples:

• Run 2 minutes, walk 30 seconds
• Run 1 km, walk 1 minute
• Run 4 minutes, walk 1 minute
• Run 400m, walk 100m

Whether you use a running watch with interval notices or just make timers on your phone, consistency is the rule. And one more thing: Don't delay walking until you're exhausted. Integrate walk breaks from the very start of your exercise to get the maximum benefit.

One of the standout features of Jeffing is its adaptability. Beginners can use it to gradually build endurance, reducing the risk of burnout or discouragement. For advanced runners, Jeffing is a strategic way to tackle longer distances, increase weekly mileage, or recover between high-intensity sessions.

For instance, a person preparing to run a marathon may begin with a 1-minute run/1-minute walk plan, gradually increasing longer run intervals in the process. Ultimately, you might work towards running most of the race while continuing to include strategic walks on hills or at aid stations.

Jeffing vs. HIIT

So how does Jeffing compare to high-octane routines such as HIIT? The reality is, they're not competing. HIIT is great at increasing anaerobic capacity and metabolic rate in short, intense bursts. Jeffing, conversely, prioritizes endurance, joint health, and mental sustainability.

Actually, most runners find that a hybrid system is beneficial—HIIT for brief, intense workouts during the week, and Jeffing for weekend long runs that build endurance and cardiovascular capacity. Whether you're preparing for your first 5K or your fifth ultra-marathon, Jeffing is a science-supported, accessible, and fun way to achieve success.

While we laud our core strength, leg muscles, as well as our back, for keeping us upright and stable, the role our ankles play is often overlooked. Not only do they keep us stable, but they also reduce the risk of injuries, strong ankles mean better athletic abilities, shock absorption and overall balance.

If you are already worried about weak ankles and feeling unstable in your foundation, picking up a sport or exercises like strength training may not be a good idea. These things can lead your ankles to feel worse. So, to better your ankle health, you need a low impact exercise that is easy on movements but can help you get stronger. Here is where yoga comes into play. Yoga offers low-impact exercises that focus more on flow and movement. There are no movements that require you to jerk your joints or put too much pressure on them.

How Yoga Benefits Your Ankles

Yoga focuses on feet health, helps build the muscles strength present in them. These poses are done in a way that stretches the tight muscles, preventing any imbalances. When you are doing deep stretches, they help improve the blood flow to your feet and ankle. This relieves pain, reduces swelling as well as promoting faster healing. Here are some poses you should try.

Mountain Pose (Tadasana)

Begin by standing tall with your feet positioned hip-width apart. Distribute your body weight evenly across both feet and actively engage the muscles in your legs. Feel a connection to the ground beneath you, focusing on grounding firmly through your feet. Hold this pose for several breaths, noticing the strength and stability in your feet and ankles.

Toe Stretch

Sit comfortably on your heels, then gently tuck your toes underneath you. Slowly shift your weight backward, feeling a mild stretch along the soles of your feet. Maintain this position for a few breaths before releasing. Repeat this stretch several times, gradually increasing the duration as your flexibility improves.

Ankle Circles

Sit with your legs extended straight out in front of you. Place your hands comfortably beside your hips for support. Lift one foot slightly off the ground. Next, rotate your ankle in a circular motion. Perform ten circles in one direction, and then switch to the opposite direction. Repeat these movements with the other foot. This exercise is excellent for enhancing ankle mobility and flexibility.

Warrior Pose (Virabhadrasana)

Stand with your feet positioned wide apart. Turn your right foot outward and bend your right knee, ensuring it stays aligned directly over your ankle. Extend your arms out to the sides, parallel to the floor, like a warrior's stance. Find your balance and stability in your front foot as you hold this pose. Remember to repeat the same steps on the opposite side.

Garland Pose (Malasana)

Squat down with your feet placed hip-width apart and your heels firmly on the ground. Bring your palms together in front of your chest at your heart's centre. Gently press your elbows against your inner thighs, which helps to open your hips. Feel the stretch in your ankles and feet as you hold this pose for several breaths.

Tree Pose (Vrksasana)

Begin by standing tall and then carefully shift your body weight onto your left foot. Bend your right knee and place the sole of your right foot against your inner left thigh or calf. Find your point of balance and bring your hands together at your heart's center. Hold this pose for several breaths, then repeat the same steps on the other side. Tree pose is excellent for strengthening the muscles in your feet and ankles while significantly improving your balance.