Simple Strength Training Programming Tip for You

Stephen Holt, Timonium personal trainer

Millions of readers of national fitness magazines including Shape, Women's Health, Fitness. Woman's Day, Family Circle, Runner's World, (and many others) have made their exercise programs both more effective AND more efficient with fitness and nutrition advice from "America's Baby Boomer Expert," Stephen Holt.

The headline promised “simple,” so I’ll make this as simple as possible.

A couple of long-term clients were asking each other about the difference between Workout A and Workout B.

Our strength training program uses what’s called an “A/B Split” – technically, an A/B Split with Daily Undulating Periodization, but I promised to keep this simple 😉

A/B Split, in general, just means you alternate between workouts – Workout A one time, then Workout B the next.

What constitutes the difference between A and B can be virtually anything that makes sense phsiologically …

It could be

  • Upper Body / Lower Body
  • Push / Pull
  • Heavy weights / Lighter weights
  • Long rest periods / Short rest periods, etc.

After years of research and hands-on experience with hundreds of happy clients, I created the “1/2 Cross Body Split.”

Here’s how it works:

Workout A

  • Anterior Core
  • 1-leg Posterior Core
  • 1-arm Push
  • 2-leg Hip/Hamstring
  • 2-arm Pull
  • 1-leg Quad exercise

Workout B is the opposite (in terms of bi-lateral vs. unilateral)

  • Frontal/Transverse Core
  • 2-leg Posterior Core
  • 2-arm Push
  • 1-leg Hip/Hamstring
  • 1-arm Pull
  • 2-leg Quad exercise

A 1-arm (for example) exercise has advantages while a similar 2-arm exercise has different advantages.

That’s why we’re sure to include both in your program for optimal results.

If you’re looking for expert help putting together an effective training program, let me know.

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