Training Systems - Movement over Isolated Muscles
Unfortunately, the majority of people who do exercise - Usually they train for the weight room not REAL life...
Training systems, and why you're probably following the wrong system for your goals, its not your fault, Its the masses of misinformation that is constantly out there be it through media/magazines and even gyms and professionals!
Personally, when I think of strength I think more about raw, honest strength, the type that builds what I've refer to as a athletic 'functional body' It's pound-for-pound strength, not the type of strength to move stuff around, but the type of strength to move yourself around because agility is more USBALE than brute strength...
Above - Working the one arm push ups - Fully functional strength exercise.
Different goals require different forms of training systems. For example, if you dream of bench pressing 400 Ibs, your training will require heavy bench pressing.
This is not my goal (perhaps back in my 20's ) I can't even remember the last time I attempted bench press (as it has no crossover PURPOSE for anything in my functional health and fitness) so you have to decide do you want to be the guy who can bench 400 Ibs, or the guy who can do 20 perfect one-arm push-ups? If you ask me, it's not the first one.
Just something to consider if you are putting in a lot of time, money, effort, and energy but not happy with your results to ratio OR even if you are thinking about kickstarting your fitness AGAIN...
There are a variety of 'training systems' The bodybuilders swear that isolated exercises - Bicep curls, leg extensions etc are the best form of training, well as in all training this is dependent on your training goals, if you are entering a bodybuilding comp then you will need to train this way but is this functional?
NO WAY and don't believe ANYONE who tells you otherwise.
Think about it when was the last time you saw an athlete using say, a bicep curl within there sport/function? That's right, Never as it has no crossover effect to activity, yes they will work your biceps but they have no real functional form like 'pulling' or rowing.. This is why I find it laughable when you see those every day guys and there is a lot of them), usually wearing the tight vest/wife-beater style top, with the big guts to match there pumped arms, some in their Lycra with the training gloves and other cute accessories, and they are 'GRUNTING & GROANING' away doing bicep curls
(more often than not swinging the thing about with poor form)
Which as anyone that follows me due to the longevity specifics, already knows this will only speeds up the ageing process, however, these types are unable to even perform one body weight pull up which is functional as you may need to be able to pull your own body weight, which works the bicep anyway during activities and this would have much more cross over than isolated curls.
I also have friends who train in martial arts where a athletic functional body is required for the 'movement' who only persist in isolated style training and continue to immobilize there bodies..
There is now an understanding that movement has a higher value than muscles in isolation.
Thanks to interaction among therapists, medical professionals, strength and conditioning coaches and other fitness professionals, there is increasing recognition of the complex interactions between the nervous system and muscular systems of the human body. If you think about that 'Pull-Up' or a row/pulling exercise again, instead of the curl - Any decent trainer worth their money can show you how to perform modified pull ups leading up to full movements because our bodies work as one NEVER in isolation (yes there is a place for isolated strength exercises)
When was the last time you did any activities/sports that required working ONE muscle at a time? The people that follow these kind of systems also show clear lack of mobility/movement which is key for functional everyday activities and sports full body functional moves incorporate 1000's of motor units.
These body-building programs you got away with when you were in your teens and 20s, which probably used machines and isolated contraction-based movements (working one group of muscles at a time, single-joint movements), are unlikely to serve you as well as your progress into your 30s, 40s, 50s and beyond.
There comes an age we have to get smarter in order to receive the benefits of a fitness program, which starts with avoiding injuries that can be caused by overzealous programs in which the capability of the exerciser does not match the intensity of the programs. Let’s be clear about something:
There is NO victory in brutalizing yourself in your workouts.
People looking to 'beast' I hear that word a lot and yes whilst training with intensity is good having the correct balance will stop you from becoming immobile and injured, a highly trained athlete will know when and how often to push for that extra gear. (For another post) However, for long term, sustainable health and wellness, consistent exercise of varying intensities over time is the key.
Think back to our hunter-gatherer ancestors, they did no exercise programs.
There were no rest days, you would rest when you slept.
There were lots of movement back then, searching for food, bending, running, throwing, climbing, squatting (sorry no plumbing yet!) and other “primal’ movements. The need for more ‘exercise’ arouse out of warfare preparation. A stronger, faster, more fit tribesman had a better chance of surviving and protecting his tribal family.
Fast forward to our 21st Century selves, sitting in a desk chair or car, sofa, or on a toilet.
Reduced range of motion, particularly in the hips and low back, has become a normal part of our modern cultural habit.
We now understand that exercise and fitness is really about movement and the muscular aesthetics that come with the movements tend to look good too, because it is healthy and healthy looks good!.
This is through building REAL USABLE STRENGTH - This kind of strength = Sexy! Also, some of the confusion within the (multi million £) 'health' and fitness industry comes from the 'professionals'
And in a world where we are fed a LOT of manipulative BS (and airbrushing) with regards to body images is the reason why men are so obsessed with size and being BIG
Which is why people don't think to even question this approach, and men have been doing the traditional forever right?
And it's still the go to with a lot of 'standard' trainers because just like you...
They don't like change and they also certainly don't like anything that impacts the income
(why the industry exploded when Naudi from functional patterns started calling out all the 'experts')
What about those 'coaches'' I'm sure you've seen them all over social media constantly posing with their tops off boasting about how their life is oh so amazing (I call this the social media perceived effect) and only there programs can get results.
However the majority can't relate to that fake filtered BS especially those looking for the common 'weight loss' hence why they end up at sad club, sorry slimmer's club (another blog) Also we are bombarded by the industry with latest fad, workout or supplement therefore training more of your wallet than your body, so let me tell you this now before you continue to read - There are NO short cuts to success - just hard work.
These people wasting their time AND money on the fads... They are missing the key elements of any kind of success, be it health & fitness related, successful people learn and follow other successful people, you know the types that have already made all these mistakes and have learnt from them (as well as by investing in themselves) and learnt the best system to be successful, just like 'Moi' Remember back to the 'busy idiots' email about the people who spend hours and hours (I even see some of them of social site craving acceptance and adulation because they have just done 2 classes and now another hour in the gym) in the gym with little or no direction putting in time and effort but in all the wrong areas and then never achieving their goals which then leads them to just give in, hence why they make such a big deal about being at the gym in the first place.
Above - On the left here is a pic of me from 10 years ago when I used to follow the 'traditional' isolated gym style training which involved 5-6 days per week on each body part as well as cycling back n forth to the gym. This pic doesn't show the imbalances, niggles, and pain. On the right is TEN YEARS later (and older) using my warrior wellness system that only involves 3 main functional weekly routines alongside daily walking some recovery and balanced nutrition!
BUT WHY ARE YOU NOT BIGGER ANTON?
That's because that is not my current goal - Al Kavadlo, a big name in the online fitness training community who specialises in callisthenics pointed out that as a guy over 40 it is a LOT harder to add muscle mass (due to aging etc)
If you focus more on getting ripped - lowering your body fat % then you will naturally look bigger
(Brad Pitt in Fight Club was about 5% body fat but not overly big but he was shredded so looked bigger)
Also, when you think about it - Not everyone you see in the gym doing the traditional, is BIG
Many are fat or skinny!
Personally my overall goals are more about how I feel - My health, wellbeing, longevity, being pain free etc
Through focusing on that the 'look' arrives naturally
It's not really about a right or wrong but as you can see, the key here is CLARITY
Getting clear on what you want and why and also what you are actually prepared to do
And ONLY then can you decide what is right or wrong for you
Want to learn more about this simple proven system grab my free no string personal blueprint, that includes workouts, meal plans, my daily dozen rules for overall wellness and a whole lot more:
Anton 'movement over muscles' Hedges
PS -
Research sources - Steve Cotter, Verywell.com, Kavadlo/bodybuilding.com
