Bodybuilding

Functional Bodybuilding: A Kinder Approach to Fitness Training

Functional Bodybuilding, developed by former CrossFit Games athlete Marcus Filly, focuses on a gentler approach to fitness training. This method prioritizes technique over sheer tonnage, aiming to avoid the excessive fatigue and burnout often associated with more traditional high-intensity workouts.

Emphasizing Technique and Tempo

The core philosophy of Functional Bodybuilding is to emphasize proper technique and controlled movements. A strict tempo is maintained, with exercises typically involving a three-second descent and a one-second pause at the bottom of the movement. This approach helps to ensure that the muscles are engaged properly throughout the exercise, reducing the risk of injury and improving performance.

One of the hallmark movements of this method is the integration of one and a quarter reps, which adds a unique challenge to the workout by increasing time under tension. Additionally, offset-load moves, such as the Filly press, which involves lifting with one arm, are incorporated to challenge the entire body and improve balance and stability.

Incorporating Hybrid Workouts

Functional Bodybuilding workouts are hybrid in nature, combining elements of stretching and strength training to create a comprehensive fitness routine. Marcus Filly recommends incorporating 10 minutes of stretching into each workout session to enhance flexibility and mobility.

A typical circuit might include running intervals of 500 meters, 350 meters, and 200 meters, with a 45-second rest between each interval. The entire workout is designed to take about 15 minutes, providing a quick yet effective exercise session that targets multiple muscle groups.

Benefits of Functional Training

Functional training, a key component of Functional Bodybuilding, is known for its ability to enhance muscular strength, mobility, stability, and flexibility. By mimicking real-life activities, this type of training improves overall performance in daily tasks and sports.

Exercises such as squats, lunges, deadlifts, and push-ups are staples of functional training, engaging the core muscles to promote better posture and reduce the risk of injury. The focus on strength, flexibility, balance, and coordination makes functional training a versatile option suitable for all fitness levels and ages.

Improving Cardiovascular Fitness and Quality of Life

Functional training is also beneficial for cardiovascular fitness, utilizing short, intense bursts of activity to improve heart health. This method is particularly advantageous for older adults, as it promotes independence and mobility while reducing the risk of falls and injuries.

Ultimately, Functional Bodybuilding and functional training aim to improve overall fitness and quality of life. By focusing on a kinder approach to training, individuals can enjoy a sustainable and effective workout regimen that supports long-term health and wellness without the drawbacks of excessive fatigue and burnout.