October 8, 2025
How to Train Smart – Part 2: Aligning Your Workouts with Your Goals
The real reason most people struggle with results? They don’t train for their goal.
By Coach Jim Cipriani
Cutting Edge Personal Training | Nashville + Online Coaching

Why Training Without a Plan Doesn’t Work
If you’ve ever walked into the gym without a clear plan, you’re not alone. Most people either wing it or follow a random workout they found on YouTube or Instagram. And while moving your body is better than nothing, random effort leads to random results.
Real progress comes when your workouts are designed around a clear objective — and built using science-backed training variables.
So let’s break down how to train smart by aligning your workouts to your specific goals.
Step 1: Know Your Training Category
Most people fall into one of these 3 buckets:
The Hardgainer
- Lean or skinny, struggles to gain weight or size
- Needs to build muscle mass and improve strength
The Fluffgainer
- Holds extra body fat
- Wants to lose weight, improve body composition, and feel healthier
The Normie
- Average body type
- Interested in general strength, performance, or physique improvements
Step 2: Match Training Variables to Your Goal
The Hardgainer Game Plan (Muscle Gain)
Training Focus:
- Moderate intensity (65–80% of 1RM)
- 6–10 reps per set, leave 2–4 reps in reserve
- 2+ min rest between sets
- Start with ~5 sets per muscle group/week, progress to 10–15+
Recovery:
- Train each muscle every 72 hours
- Eat in a calorie surplus
- 0.9–1g protein per pound of bodyweight
Do this consistently for 6–12 months and you’ll stop being a hardgainer — and start being a lifter.
The Fluffgainer Game Plan (Fat Loss)
Training Focus:
- Moderate weights, close to failure
- 10+ quality sets per muscle group/week
- Rest 2–3 minutes between sets
- Avoid burnout — keep sessions 45–60 min max
Recovery & Nutrition:
- Train muscle groups every 3–4 days
- Eat in a calorie deficit, hit 0.9–1g protein/lb, 0.4g fat/lb
- Don’t cut carbs completely — keep some to fuel your training
The goal isn’t just weight loss — it’s keeping your muscle so you look lean, not just “smaller.”
The Normie Game Plan (General Fitness & Performance)
This group has the most flexibility — but clarity still matters.
If Strength is your goal:
- Use heavy compound lifts (85–100% of 1RM)
- Keep reps in the 1–5 range
- Long rest periods (3–5+ minutes)
If Muscle Growth is your goal:
- Stay in 65–80% intensity
- Use 6–15 rep ranges
- Control tempo, rest 2–3 minutes
If Performance is your goal:
- Combine lifting with functional tools: sleds, carries, hiking, circuits
- Include mobility and zone 2 cardio
Nutrition:
- Balanced habits that support your training volume
- Fuel up for high-effort days
Final Thoughts: Predictable Results Come from Smart Programming
Training isn’t about random sweat sessions. It’s about intentionally manipulating intensity, volume, and rest to match your goal — and then showing up with consistency.
- Hardgainers need to eat and train progressively.
- Fluffgainers need structure and smart deficit training.
- Normies can specialize, but need to stay clear on priorities.
The bottom line? When your training matches your goal, progress stops being a mystery.
Want Help Putting This All Together?
I help busy adults in Nashville — and across the country — build personalized training and nutrition plans that match their goals, schedules, and energy levels.
Whether you’re starting over at 40, aiming to build lean muscle, or just want to feel better in your body again — I’ll show you how to train smart, eat better, and stay consistent.