Check Health Fitness and the Functional Bodybuilding

There’s a reason why functional strength training (FBB) has become a hyperactive buzzword in today’s fitness industry: it combines traditional strength training with a more convenient way of exercising that allows you to move better, move more functionally. This greatly contributes to the long-term improvement of health and fitness.

There’s a reason why functional strength training (FBB) has become a hyperactive buzzword in today’s fitness industry: it combines traditional strength training with a more convenient way of exercising that allows you to move better, move more functionally. This greatly contributes to the long-term improvement of health and fitness.

Learning functional strength training

Functional strength training, which focuses more on the quality of movement than intensity, allows us to introduce strength training principles into functional resistance training.

This helps to create a good foundation for strength and effective exercise, designed to meet everyone’s abilities and goals in a way that promotes health and longevity.

Therefore, it is useful not only for high-level athletes, but also for people who just want to be healthy and functional for life, but who are not interested in being bodybuilders.

A functional bodybuilding primer

I mentioned how important it is to understand the principles of strength training and energy system training. Let’s talk about these principles, starting with traditional bodybuilders.

Bodybuilders are known for their ability to increase muscle mass (also called hypertrophy). It’s not just about lifting heavy weights, but also about understanding how repetitions, phrases, rhythm and rest time are handled, as well as mastering concepts such as time under tension, which means how long a muscle or muscle is under tension for a particular set..

For hypertrophy to occur, the optimal time under tension is close to 40 seconds.

Although it may seem quite simple, 5 reps of squats @ 3311 = 40 seconds of time under tension. Easy peazy – it’s not that simple.

It is also extremely important to take into account the capabilities of the person and his training age, that is, how long he has been working. Therefore, if you are a Coach, or if you are a client looking for a program or a Coach, an individual evaluation with a Coach is the key to the process. You may want to try the systematic approach assessment guide for trainers.

That said, here are four key principles to consider when starting or creating an FBB program for a client:

Compound movements first: Compound exercises, such as a squat or bench press, should be performed at the beginning of a workout, while isolation exercises, such as a bicep push-up or leg extension, should be performed after the workout.
Follow the contractions by muscle group during a given session: ideally, the number of exercises per body part should be between two and four per session. Otherwise, the technique and recovery will most likely suffer.
Remember the planned contraction: it’s about knowing which movements are right for you (or if you are a trainer, know the capabilities and limitations of your clients). Do not be fooled by attractive movements. If they are beyond your capabilities, they will not help you.
Quality before intensity: it’s that simple. This does not mean that there can be no intensity. It simply has to be an appropriate intensity taking into account the abilities and strengths of the individual. Simplicity over complexity. Quality over Intensity.
Training in energy systems
One of the ideas behind FBB is to offer strength training without compromising aerobic capacity. A lot depends on the understanding of the formation of the energy system, that is, the alactic anaerobic, lactic anaerobic and aerobic systems.

It is necessary to understand two important, and often overlooked concepts:

Do the rest time correctly: The most important part of rest and recovery time depends on the individual and what he can recover from. This applies both to rest during interval training and to recovery from one session to another.
Avoid Interruptions: When performing (or planning) aerobic work, keep in mind the types of movements that you (or your client) perform the next day during resistance training/FBB. For example, if you hooked a ton the next day, you can avoid high-volume rudder intervals on the day of your training for the power system, since this is a similar movement. Keep these movement patterns usually for at least a day.
Main points to remember: Whether you are someone who wants to start a functional bodybuilding program or a trainer who wants to design one, the most important thing is that there is no unified approach to a program.

For optimal effectiveness, an excellent functional strength training program should take into account the abilities, priorities, training age and goals of the individual. This concept is at the heart of OPEX training and the basis of its new functional bodybuilding guide.

Choosing the right functional strength training program

Do a search on the old Internet and you will find countless functional bodybuilding or FBB programs for sale. And like most products and services, not everyone is the same.

I believe that an excellent functional strength training program will give you results and force you to understand the key principles of not only strength training, but also energy system training.

Check out OPEX’s free introductory e-book to schedule functional strength training exercises.

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