Functional Bodybuilding: Balancing Aesthetics and Performance in Training

Introduction

The debate around the most effective training methods for achieving both an impressive physique and optimal performance has been ongoing in the fitness world. CrossFit enthusiasts, in particular, have traditionally focused on high-intensity workouts and cardiovascular conditioning to achieve their fitness goals. However, there is a growing understanding that traditional resistance training and bodybuilding methods can also play a significant role in attaining the desired results.

In this article, we explore the concept of functional bodybuilding, which combines the principles of traditional bodybuilding with functional movement patterns. We delve into a conversation between two fitness enthusiasts, Marcus and Kodi, discussing the benefits of functional bodybuilding, its impact on physique, time commitment, and how it can be incorporated into different training settings. By the end of this article, you will gain insights into the world of functional bodybuilding and its potential application in your fitness journey.

The Search for an Aesthetic Physique

Marcus opens the conversation by reflecting on his past as a physique-focused trainee. He admits that his primary motivation for going to the gym was to achieve a jacked appearance and a specific aesthetic. Although CrossFit workouts can also result in a well-built physique, Marcus believes that certain principles of traditional bodybuilding are more conducive to attaining a particular look. By combining elements of these methods, he maintains an impressive physique without investing excessive time and volume.

Time and Volume Considerations

Kodi joins the conversation, highlighting the significant time commitment required to achieve the best physiques in CrossFit. He emphasizes that CrossFit training demands a tremendous amount of volume, which may not be optimal for building the most aesthetically pleasing physique. Marcus agrees, recalling his CrossFit days when he used to train twice a day, even on recovery days. However, as he has gotten older, Marcus has adjusted his training approach to prioritize his body's recovery and longevity.

Marcus now trains four to five days a week, spending 60 to 75 minutes per session. He also engages in activities outside the gym, such as walking or biking, to maintain an active lifestyle. Although his current training volume is lower than during his CrossFit days, Marcus finds it sufficient to keep his physique in good shape.

Embracing Walking for Physical Maintenance

Both Marcus and Kodi discuss their changing mindset regarding cardio training. They recognize that sustained walking can be a highly effective tool for maintaining their physique without resorting to traditional cardio methods like running or elliptical workouts. Marcus shares that he increased his daily step count to 15,000, which he finds beneficial for leaning out and improving his overall fitness. He regrets not adopting this approach earlier, as he used to spend unnecessary time on the treadmill.

Introducing Functional Bodybuilding

As the conversation continues, Marcus explains how he transitioned to a training style known as functional bodybuilding. This method combines resistance training with functional movements, aiming to strike a balance between aesthetics and performance. Marcus wanted to focus more on resistance training and bodybuilding during the winter season, so he reduced the volume of conditioning workouts while increasing his emphasis on resistance training.

Incorporating Functional Bodybuilding

Kodi expresses interest in integrating functional bodybuilding into his training routine. He asks Marcus how he can incorporate it into a traditional CrossFit gym setting. Marcus shares that many affiliates are already implementing elements of functional bodybuilding. He emphasizes the importance of education and coaching to help athletes understand the benefits of incorporating resistance training into their workout routines.

Marcus proposes turning the first 30 minutes of a class into a productive resistance training session, using superset formats and time under tension to make the workout more challenging. By incorporating resistance training that feels like a metcon (metabolic conditioning) into the class setting, athletes can experience the benefits of weightlifting in an aerobic context. Marcus suggests creating a workout structure that allows participants to leave the gym feeling like they had an intense session while still feeling good.

Functional Bodybuilding in a Group Fitness Gym

Kodi questions whether functional bodybuilding can be consistently implemented in a group fitness gym. Marcus assures him that it is possible. He mentions that their functional bodybuilding programs, such as "Pump," are designed to cater to individuals in gyms with limited equipment. These programs offer workout alternatives for exercises that typically require specific machines, ensuring that individuals can follow the program without access to those machines. The duration of these workouts typically ranges from 60 to 75 minutes.

Adapting Functional Bodybuilding for Different Settings

Marcus reveals that efforts are underway to adapt functional bodybuilding programs for commercial gym settings. This adaptation aims to accommodate individuals who prefer training in traditional global gyms. The modified programs will provide options for exercises that can be performed using more commonly available equipment, such as leg presses, chest presses, or cables. This approach allows a broader range of individuals to benefit from the principles of functional bodybuilding, regardless of their training environment.

Conclusion

Functional bodybuilding offers a unique perspective on training, combining the best aspects of traditional bodybuilding with functional movements. It provides a way to achieve an impressive physique while still focusing on performance and long-term health. By incorporating resistance training in a structured and balanced manner, individuals can experience the benefits of weightlifting in an aerobic context.

The conversation between Marcus and Kodi sheds light on the importance of education and coaching to implement functional bodybuilding effectively. Affiliates and group fitness gyms can adopt this training approach by incorporating productive resistance training sessions into their class structure. By creating workouts that strike a balance between intensity and satisfaction, individuals can leave the gym feeling both challenged and fulfilled.

As functional bodybuilding continues to gain popularity, individuals can explore its principles and adapt them to their specific training environments. By embracing this approach, fitness enthusiasts can unlock a new dimension of training that combines aesthetics, performance, and long-term sustainability.