Functional Aesthetics: Bodybuilding + Functional Training
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- čas přidán 25. 06. 2024
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This post explores whether it is possible to develop functional performance and a great physique simultaneously. Is this a choice you have to make? Or do bodybuilding and functional training go well together? Spoiler: it's the latter!
There are actually a number of similarities between functional training and bodybuilding: a focus on lesser-trained muscle groups and a balanced physique, for example. Where they differ, they can complement each other perfectly. And it's actually easier than you might think to combine the two!
This is just one pairing that works well though. In a future video, I'll discuss why powerlifting and kettlebells are perfect partners. What other forms of training work well together?
Oh and apologies if you read this post a while back - I've been sick this week and wasn't able to film something new. I know only a small percentage of people read the blog, and hopefully those that did still got some value from the video!
The website: www.thebioneer.com
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Let's take a moment to realize that this man could have top-of-the-line equipment in his yard for free (I'm guessing), but chooses to work out with simple, inexpensive tools to show us how easy it is. Respect.
I agree, A great example for sure.
It's an illusion that such equipment is top of the line. There is no hierarchy, and therefore nothing can be at the top (or the bottom).
Simplicity is genius
@@Twobirdsbreakingfree I've definitely handled poor, cheap dumbbells versus better quality dumbbells and while it may not be true that one type is the best for all, there is certainly a rough hierarchy
@@d.stroet2691 they'll both get the job done. Comfort is not an important enough criterion to create a hierarchy over.
the bioneer puts in sooo much more effort into actually informational videos than other “fitness influencers” and deserves way more subs
I subbed. He is great.
Yes for real. He needs much more credit and attention than he's getting. These videos are so good.
The Bioneer is, to me at least, a top-tier fitness CZcamsr. The wealth and depth of knowledge he imparts are astounding, and, as a massive added bonus, he steers well clear of the irritating tropes so rampant among fitness influencers.
I love his stuff
Agreed. I'm a boxer; when my hooks were causing me minor bicep tears when hitting the bag, my solution, which worked great, was to do lots of curls in the 10 rep range, to and through failure. Bodybuilding is awesome.
1-3 reps before failure gets almost identical pump, but a lot less recovery time.
@@Dan-gs3kg I mean when you’re focusing on athletics you want as much recovery as possible, so pushing the weights close to your limit wouldn’t be ideal.
@@bigsmall2842 it produces better results in the long run, and does not cause fatigue through the rest of the routine. It rounds the ideal.
@@Dan-gs3kg i stuggle with knowing when im gonna hit failure.
@@mylastaccount8328 Same
I think compound movements ultimately give you the ideal aesthetic. That’s why I’m focusing on pull-ups/push-ups/dips/rows + Bench/DeadLift/Squat/Lunge + Farmers Walk and Back Bridge.
dips are the best fkin exercise to get those wings on your chest!
Look at Chris Bumstead vs Matt Fraser. Classic physique mr. Olympia verse the fittest man on the planet four times over. I think you'll change your mind.
@@BobBob-vx4ck " verse the fittest man on the planet four times over" Yeah I don't know about that one chief. Just because you won in a crossfit competition doesn't mean you're the fittest man on the planet. He's the fittest man out of the people that showed up at those specific events.
@@BobBob-vx4ck Matt Fraser looks way better. I prefer that over Chris. Though Shane Hunt has the best physique imo.
@@rye-bread5236 some people like the wide waist look most of those people because they have the same block he built themselves but that's cool I've met Fraser he's a f****** stud incredible athlete just I don't think aesthetically pleasing
Once again, a hybrid is always the best. I used to be very rigid in my training. Only bodyweight and calisthenics, only compound movements. While I made a shit ton of progress doing that in the first couple years, I started to hit plateaus, both in strength and growth. Also started to have caving rolled forward shoulders from too much anterior deltoid over development. All the pulling and rowing in the world won't save your shoulder girdle from over developed anterior heads and under developed lateral and rear heads. But when is started doing isolations for my triceps and biceps, for my rear and lateral delts, in telling you, so many amazing things happened. First of all my physique started to balance out aesthetically, but the main change that occurred was that I started seeing insane performance and strength Gainz of my Compound lifts and movements. My form got better and it fixed some nagging joint issues that I had up until that point. Don't be purist with your training guys. The best way to train functionally is to slowly increase your capacity to train in as many different ways as possible. Isolation style body building helps with your physique guys, and also helps with joint pain. I had serious knee, ankle and elbow pain that went away after a few months of isolation
0:47 preach. I don’t body build, but those guys are strong. The only guys I’ve seen talking shit about bodybuilders are people who don’t lift.
True Story! That's why the only reasonable answer to guys who trash-talk about bodybuilding is "U even lift bro?!" :D
Really appreciate your perspective here! I began my own training purely in bodybuilding, but found as I got older it was important to adapt things to include more dynamic warmups and functional work, & to even focus on lifting more moderate weights at a bit higher volume. I've personally found the hybrid training approach you're talking about here is the best for reducing risk of injury, building an aesthetic & balanced physique, and for overall strength gains.....especially as things do tend to change as we get older.
I’m getting on in years too and agree with what you have written. I’ve fallen in love with body weight training the past year. My body and movement feels great but admittedly lost 8kg in mass. I do look smaller but it’s worth it
Im in my 40’s. Definitely agree. Training objectives changed.
I started out in bodybuilding as well but found it too restrictive while working a variety of jobs including manual labor which catered more to endurance. Getting meals in at regular meals was also difficult so I eventually adopted an OMAD approach.
I also had the opportunity to work at a Functional Fitness facility where I learned some of the things like training with Kettle Bells and Sand Bags. In recent years I have begun to incorporate gymnastics/calisthenics training into the routine as well. I maintain the base of my lifting as the foundational free weight lifts i.e. Squat, Deadlift, OHP, Bench Press and build in Functional Training as well as running and jumping in around it. I believe all disciplines have something to offer. Bodyweight movements as well as manual labor work seems to help with joint resilience and integrity.
cannot agree more here, train since I´m 18 and today I´m 32. Never really got injured just some sore shoulders/elbows and one time something like a strain in my hamstrings which healed themselves after 2 weeks with no Training but just taking long walks. I tryd everything from German HIIT, Dogcrap, Volume Training, in a bodybuilding point of view and Hypertrophy + Strenght are not my main goals anymore. I am looking in more flexible approaches and functional training like sprinting, swimming, crossfit like calisthenic training with 4-5 rounds with 6 exercises in It. At first I thought I would die, but after only 3 weeks I can easily do those 4-5 rounds without my lungs bursting in fire. I think just like this channel, we always have to approach new ways and forms of training and just keep things interesting instead of doing the same thing for months on end.
@@BuddhaSunn Tom Merrick (you tuber) shared a great idea which is the holy trilogy between Strength, Mobility and Flexibility being equally important sides of the triangle.
Thank you Bioneer for the amazing and consistent info! Educating us all 🙏
From my observations strong people usually look aesthetic. Gymnasts are a perfect example of that, especially the ones that specialize in the rings.
True, but thier lower body is not that impressive.
@@a.s691 increased mass in their lower body would result in a greater effort for all of their exercises and routines, so having huge leg muscles are a hindrance
@@Seprons True, doing moves on pommel horse with heavy lower body is really hard. But, gymnasts do have a lighter lower body comparing thier upper body, which kind of takes away their functionality in real world scenarios.
@@a.s691 I totally agree
Tf does aesthetic mean
Me: Opening my laptop to see how to balance between Bodybuilding and Functional training
Bioneer: I got you!
I'm so glad to find somebody who shares similar views on training and even adds something new. Thank you!
The perfect example of pro bodybuilder strength endurance is Tom Platz, who squatted 525 lbs for 23 reps in less than a minute. He did this in a competition with Fred Hatfield, one of the greatest squatters of all time, who only got 13 reps with that weight.
Platz also had excellent flexibility and mobility, and pretty good cardio fitness too since he cycled and swam almost every day.
That is also a reason why high reps are better for Hypertrophy since Platz legs were bigger than the other powerlifter guy's legs.
Greatest legs of all time
@@dikbashli
It depends on your genetics.
Several tons in a minute? That’s really impressive.
I think we need to remember Platz often trained at ridiculously high rep ranges. They did a one rep max shortly after that and Hatfield was miles ahead of Platz. So different strokes for different folks I guess.
I agree with you to a very large degree
I am now in my 60’s and still dig fence posts, mix concrete and build fences.
Even though i had a motor vehicle accident in 2003 that left me semi paralyzed as a quad ( not my fault as i was T boned in an intersection when someone skipped a red light and rammed me in the lhs at 80kmh). It took me 14 months to get back up on my feet. The specialist said my skelaton should have exploded from the impact but the strength of my muscles kept everything intact.
Why?
Well, in my younger days i was a top 10 national power and olympic lifter. I took part in athletics, mountain climbing, saterday and sunday league soccer, kung fu, boxing, kick boxing and for speed and agility with hand-eye co-ordination i took part in Badminton and baseball.
Not all at the same time obviously, but many times i was involved in 2 or 3 sports simultaneously.
I opted not to have the operations to correct c2-c5 and L2-L5 vertabrae. Took me 14 months to walk reasonably properly again. I cannot run today because my feet and lower legs below the knees only have about 10% feeling and you have to look where you are walking because you cannot feel your balance, my hands are “dead mans fingers” and you really have to concentrate to even simply walk and carry a cup of coffee.
Being an extremely good shot with different firearms went out the window because of seriously reduced feelings in my hands (grip) and fingers (trigger let off) as well as the blade craft (knife fighting and throwing) because you drop the blades not feeling if you holding it right or not. Remember you focus on your target and not look if you are holding your weapon correctly.
So to get through a normal day is extremely exhausting even to simply walk because you have no feeling for balance and you have to visually process everything going on. So concentration is at peak all the time or else you end up on the ground. To run is not possible as you cannot process the information visually fast enough to keep your balance and get all your limbs in syncro to perform tasks at high speed.
But the slower more controlled power movements are still possible. Like digging and mixing concrete.
Because of the back if i am on my knees on the ground its an effort to get up because it requires balance and feeling in extremities.
I still live with pain in varying degrees daily.
But, were it not for my hard sports and power training, i think i would be in a powered wheelchair today. The grace of GOD and sheer will power not to give up gives a reasonably “normal” lifestyle today.
And yes, in the military my best 2,4 km fitness time with boots, skeleton kit and rifle was 7 min 15 secs. Usually around the 7:40-8:15 depending on weather and levels of exhaustion at that time.
I enjoyed every minute of my busy life and i found the different exercises actually complimented each other
So, bioneer, i really enjoy your advice and to watch your videos. It brings back good memories for me.
I wish the young generation would take a leaf out your book and get physical like we did and you do. It would do them better than their nose in a smart phone or computer.
And no, 18 years later i still dont contemplate going for any op.
Keep on keeping on
Heads up
Eyes open
No fear
Damn son, all the best to you
damn, powerful and inspirational story!
Congratulation for staying so strong!
Amazing story
Jesus, i feel tired just by reading it
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Great video! Been doing isolation training, calisthenics and cardio (boxing and eventually running) for a few months, all together, and the results are incredible! Been doing this as an attempt to become more well rounded, more like Batman, inspired by your videos!
I have completely reviewed my training Adam after 15 yrs. Your content is excellent! I'm now incorporating many training protocols to help support my strength, functionality and endurance. Let's not forget the importance of stretching, within these protocols. Without this we would not recover to allow for better mechanics nor allow elasticity within the muscle over time. 💪👍
So much truth in one video🔥 I wish I could show this to everyone; fitness is not nearly as linear and specific as people make it out to be.
Share this video with your fitness friends, people should know about
7:00 Your kid is so sweet! Always watches you in amazement. Only difference is we watch you in amazement on-Screen and she watches you through the screen! What an amazing environment to grow up in! :) Thanks for your amazing work!
I have been watching this channel for a while now and always has interesting topics towards fitness and valuable FREE info! Keep up the great work!
Still pumping out quality videos, much respect, love the channel
I'm so glad you did this video. I've switched more to functional bodybuilding training recently, and have felt so much better. It's shifted from training for my ego, to training for life.
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I love the idea of greatly varying up my workout routines in such a way as to really cover everything like it seems like you do, but I just don't feel like I have the time to hit everything without putting many of the things I love doing (like gaming, playing bass, reading, writing) to the side.
I was just thinking about this, I have recently been on a cut and am excited to see aesthetic progress but also have always wanted to be functional and strong like a character of fiction, but what I noticed more recently with my cut is my functional ability and control over my body and surroundings have gotten much better
Well you're a Hanma so there's no surprise there
That’s good, most people lose strength during a cut.
I started adding kettlebells to my compound + isolation routine and it really does develop those under recognized muscles that you didn't even notice.
Always worth diversifying your training and exercises, sticking to a hyper specific routine leads to burnout and lack of motivation so its nice to have a workout session where you just experiment and try new things
A long time needed video. With an awesome soundtrack.
That's how I train, and never thought about it as functional bodybuilding, but you're 100% right!
Great content as always!
Bodybuilding is awesome and I agree that none of my muscles were ever fake, I very much was stronger in every day tasks. At one point I was very purely BB, no cardio, lots of iso movements. Once I started adding in rowing and doing more explosive compound movements like power cleans that's when I truly felt like my strength outside of the gym leveled up. My physique also started to look exactly how I want (boxing / sprinting style looks) and since then it was like a true awakening that a healthy mix of different types of fitness would get me where I wanted to be.
This is a really well made video and I'm glad it popped up for me since I'm looking into making a home gym with sandbags and kettlebells, maybe a Bulgarian Bag. You earned a new sub.
This interesting topic is furthered in the "Functional Training" book, and its fantastic to get a condensed video on it with the narration and imagery to accompany and visualize the info. Love it.
I was subbed before, but I came from the NH video and I agree with both of you. I will be sticking with a bodybuilding routine for a year while doing cardio on the side and mobility training to help me with my longterm healthy. I like the benefits from bodybuilding and also see that overtime my goals might change. It's a great video 😊
How does anyone thumbs down these videos 🤣🤣 I legit like before I watch. This is the best fitness channel on CZcams.
THIS IS WHAT THE CHANNEL IS ALL ABOUT. THIS IS THE BEST.
Excellent. As always very well thought out. 🤙💪
Fantastic information! Loved the wink when you were doing external rotations and that Friend's clip was prefect for "bedfellows."
Great job! I plan on getting your book in the near future. After recovering from two biceps tendon surgeries, a ventral hernia surgery, and lastly, a badly damaged and arthritic left knee .
i just bought the ebook its on sale for 12 bucks...what a steal! cant wait to begin
Thank you for this video! I recently started goin back to the gym but i was torn between bodybuilding and functional training. Now i am not torn any longer!
you are such an inspiration, I always get motivated with your training tips and philosophy, thank you so much
As someone who uses both kinds of training, I'm happy to see these kind of discourse. Thanks for presenting both sides and hopefully dispelling some myths regarding bodybuilding and functional training.
Another cracking video!
This is basically my goal at the moment, I did my first one armed pressup today. So pretty chuffed with that.
You are very thoughtful and it is appreciated.
Great video as always...
Pure fire
I don't know if you are right in terms of outcome, but it was very refreshing to hear a different view presenting material out of the typical box of just showing different techniques. Keep up this type of inquiry.
I've been waiting for SO LONG
No phony poses. No expensive equipments. No adrenaline rush background music. No advertisements. Pure information. Pure research work. Pure hard work. Pure honesty.
Another jam-packed video! I've been restructuring my training recently, and I think it would benefit me greatly to incorporate more "functional" movements than I have been doing up until now.
Truly underrated channel man
As always, your video was excellent and thought-provoking
Phenomenal work! 💪
You have the best fitness channel. This was a very interesting take on the topic. Good Stuff. Thanks, from Oklahoma.
Another Solid Video. 😎🙏🏼💙 This Channel Needs To Be Huge !!!
Excellent video. Well explained and reasoned. Thanks! 👌💪
You nailed it! I've been a fitness / personal trainer for years, specialising in bodybuilding on a plant-based diet, BUT I always balanced out my training with functional exercises and/or calisthenics. I outgrew/outperformed all my colleagues, even those who openly took steroids. Fun times.
Once again, fantastic video!
Great video. I've been trying to preach for years about functional training, which should incorporate functional movements as well as power building and bodybuilding movements. Training should never be just one style of training but an incorporation of the best of all styles.
As always, another informative and amazing video which I learn from! Bout to be SuperFunctional!!!
this guy is an absolute machine
I love focusing on getting big, but I also have been enjoying more power and conditioning stuff as time moves on, and I’m thinking about getting a mace for rotational strength once I’ve gotten my other home gym stuff set up. They both complement each other super well
Thank U for the info: functional training is what Im going for now, was bodybuilding a few years back but now at 67 I decided functionality had to take place and joined a crossfit type of training (MANA strength and conditioning) and Ive inproved mobility, strength, endurance and in some places increased strength thats over 10-12mths. Cheers.
Thank you for your knowledge and experience ! 💪
Dude, I loved Superfunctional training, would like it in print though. You speak sense and look as good as any bodybuilder
Earnt a sub. Fucking great quality video with high level info, you come at things from a different angle to most other fitness gurus out there.
Well.
Having fun with fencing. It's a killer workout for core and mobility.
And some for strength too.
Looking forward to getting my hands on a large two-hander.
Damn right. Is it HEMA you do? I've been looking at getting back into that for ages.
@@jameswilkes451 HEMA indeed, although I have been doing it less than a year.
Finally found something fun and hard.
Practicing the longsword, sabre and to a lesser degree the Bec de Corbin.(Polehammer with hook)
I just love this 80s motivational tracks of your videos.
Best channel. Ever.
Much needed video!
Really useful info, thank you!
I have ordered the Functional Training and beyond the book, hope to explore more of this there when it arrives in few weeks!
This knowledge needs to be spread among people more. When the average person starts to train he/she gets this message from most fitness knowledge sources that you can have either be strong or big. They get into this mindset of doing sports-specific training. While that is true for athletes (bodybuilders focusing on movements that build the most muscle or powerlifters doing nothing other than the big 3), the average person who just wants to be and look fit doesn't have to train like that. A combination (an example given at the last of the video) I believe, is optimal for the average person.
Also, I used to believe that bodybuilders had "fake muscles" which doesn't do much other than just looking good. But with time as I got to know from reasearching (a significant source of which is this channel) is that muscle mass has huge health benefits. Starting from better metabolic health (promoting insulin sensitivity; reducing insulin resistance which seems to be the root cause of most metabolic diseases such as diabetese, heart disease, high blood pressure etc), well functioning organs, prevent sarcopenia (loss of muscle with age) and just a better quality of life. And you don't need to be as big as bodybuilders to get these benefits. Compound movements are actually the biggest contrbutor to muscle mass. Many people seem to have a wrong idea that isolation movements are the main drivers of muscle mass. While they can provide an extra boost, compound moves build the most muscle and strength. Best of both worlds. Even though you can't get as big as a bodybuilder, as strong as a powerlifter as flexible as a gymnast or as endurant as a marathon runner simultaneously you can get "some" of all their traits. You will definitely look and perform great.
Excellent comment.
Of course, YOU'RE an exemplar of the intersection between aesthetics and functionality.
I mean, man, you're spectacular.
Glade you did this video.
Thank you for all this information brother
Another great video!!
Great video! As we age mitochondrial training becomes more important since age can often diminish mitochondria in the muscle cells. Bodybuilding style training can help reverse that.
Words cannot express how grateful i am to get this information for free.
This guys videos are so dope!👍👍🥋🥊
this dude is a beast never have i seen calistetics like that geesh
It's also important for everyday things and work related things, depending on job. I had to use leg power and ab power on a ladder while painting a basketball goal on the school playground. And my favorite workout of all time is running with buckets of water to fill up the water games during school playday.
I enjoy your vids, not just what exercise to do but reasoning behind it. I'm curious if you have ever tried a Spartan race? If not you should, they are fun and a good measurement of fitness. I did my first one 3 years ago, turns out being gym strong doesn't really translate to being spartan fit. Since then I've rearranged my workouts and goals to be more geared to functional strength and endurance. Fitness is a journey it seems. Thanks for the good content.
I think the key to being function is agility and coordination. Strength definitely helps but you have to be able to move your body to apply the strength. I think thats why people who played sport prior to lifting weights seem more functional than those who have only ever lifted weights.
Big fan of your work! I like both looking good but being able to do stuff lol. Good breakdown! True bodybuilding is helpful as well!
I have always liked your perspective on various training. I don't always agree with you but I understand where you are coming from.
Thank you for your top notch content.
a humble request if you could make some follow along workouts or even just workout plans for body functionality, strength, agility, balance etc it would appreciated a lot as i have knowledge about exercises but dont know how to fit them in a workout as a whole
There's his book, Superfunctional Training, which i wholeheartedly recommend
He believes that every person have its own goals & that determines their routine so, ask yourself what do you want to achieve and look for the best exercises to you. Watching follow along videos will never get you to your goals. Read books and search
He doesn't give you his fish. He just shows you, how to catch your own 😜
Another great video
Another highly informative video!
awesomeee content mannnn❤️❤️
I love this dude.
Bicep peaks looking crazy!
I bought your book, I've become enlightened thank you🙏
I haven't fully watched this vid yet but i'm so glad that this topic is being covered. I want the functional benefits (i.e. high loads of stamina, all types of endurance all around my body, speed, and strength) BUT at the same time I want some muscles, too. Not bodybuilder big but more like lean and visible enough w/o having to flex.
For reference think of the body of a combat sports fighter and think of Avatar Korra, Fareeha Amari, Yuji Itadori, Tom Holland, Tanjiro/Inosuke from KNY, Akali/Vi/Sivir from League of Legends, Namaari from RATLD, She-Ra, Nightwing, and the Ackermans from AOT.
So with that being said, anyone here got advice apart from this vid on how to have it all w/o using steroids or supplements? And since quarantine rules are strict where I’m at, running and outdoors stuff won’t exactly be an option so any at-home/no equipment stuff helps.
Haha. Loved you edited the best nap ever in there!!
Nice breakdown
Boss video mate
I always trained for strength and as an athlete and having muscles and looking good has been a by product of that.
What rep range did you mainly focus on?
I would like to add to the whole "fake muscle" thing, a style of training that has been popping up as of recent (which I follow and Franco columbo by sheer coincidence) is powerbuilding. Basically combining bodybuilding and powerlifting. Where we either periodize monthly/weekly etc or just add a heavy high effort top set in the beginning for compound movements. then slowly increase the reps as the workout continues. Since low rep high efforts sets build an equal amount of muscle with superior strength gains but take 3x as long due to recovery demands, Doing powerlifting style work for compound movements and then moving on to isolation exercises for higher to moderate reps Giving benefits of greater strength while still gaining plenty of hypertrophy and muscular endurance.
Thats litterly what Bio said in the end of the video, how to incooperate this style of training into your workout.
@@korcidiamond3623 I know, but I don't train superfunctionally just you know powerlifting and bodybuilding atm. Just wanted to share my perspective on the whole "fake muscle" thing
I think it's preferences really, I like to look good but I want my training to be beneficial to every day life. I perform 100 one pump Burpees with a 12 kg vest before focusing on isolation exercises for whatever muscle im training on that day. Really glad you highlighted this topic I'll be subscribing 👍🏻
im bodybuilding to be more attractive to the ladies and.... its working. bodybuilding has been super functional for me
Wow bodybuilding PHD, you made so many correct points I lost count, I subbed great content.
I always focused on functional training, because I do a lot of other sports like mountainbiking, archery and martial arts. Due to a shoulder injury I was not able to do most of this stuff, but bodybuilding specific exercises and isolation movements help me to strengthen the tissue, control progress and regain muscular strength in a safe way.
Your a boss always inspiring and helpful thanks and enjoy your everyday
Another awesome video
Great video I loved this👍