Functional Training vs. Bodybuilding: Everything Is Functional (But Not Equally)

Let's put this discussion of what's functional and what isn't to rest.

Every type of exercise is functional.

We've lived in a world for quite some time where the far extremes in all facets of life get the most attention. Particularly in more recent years on social media in the fitness industry. Everyone villainizes everything to be more polarizing, which in turn gets more views and attention.

Like most facets of life, when you stand in the middle and understand that with most things two truths exist at the same time, you just don't get the attention. The vast majority of people want to stand in the extremes one way or the other.

Meanwhile you're the one stuck in the middle of it, just trying to figure out what you should actually be doing with your hour in the gym.

So let's break it down. Watch the video or keep on reading👇🏻

The bodybuilding argument: everything is functional

You have the bodybuilding world hating on "functional training," saying that this is just a buzzword and that everything is functional. Even the most basic exercises are at their core functional.

This is true. I believe that even a bicep curl and really any other single-joint movement is functional.

The lat pull down

Let's use the machine lat pull down as an example. This exercise requires no stability, as you're essentially anchored in, and it's fairly isolated, pretty much only targeting the back with some biceps.

At the end of the day, this exercise is building real strength and real muscle. And plenty of it. That strength and muscle will absolutely make you stronger in real life outside of the gym.

The functional argument: not all of it counts the same

We then have this "functional" crowd who hates on the bodybuilders, hates on machine work and essentially only training in the sagittal plane. They say this type of training isn't "functional."

I 100% can pick up what they are putting down with this stance, and it isn't wrong. It's also not fully accurate either.

The pull up

Let's contrast the lat pull down example and talk about the pull up. This is an exercise that targets very similar main muscle groups as the lat pull down. Back and biceps.

However, the pull up is also working the grip strength and working the core as well. Not to mention the actual movement pattern itself. This is a pattern that we could very well see in everyday life, pulling ourselves up and over something.

Both exercises are "functional," but the pull up is going to be way more functional.

Where I stand

I agree with both sides and both arguments.

However, I believe that my style and structure of training is way more functional than your traditional bodybuilding style of training.

All 8 movement patterns, every week

My Functional Method works all 8 functional movement patterns that we as humans are designed to do. Hinge, Carry, Squat, Lunge, Vertical Press, Horizontal Press, Vertical and Horizontal Pull, and Core patterns.

Every single one of them, every single week.

All 3 planes of motion, every week

We train the body in all 3 planes of motion every week. The Sagittal (forwards and backwards), The Frontal (side to side), and The Transverse (multiplanar / rotational).

The way the body was designed to move.

The Functional Five, every week

We also train what I call The Functional Five every single week. Strength, power, muscle, conditioning and mobility.

And to be clear, my training still includes some "bodybuilding" work. Muscle is one of my five pillars for a reason. I just don't use machines. I do a lot of dumbbell and kettlebell compound functional movements so that we are getting more bang for our buck.

Where the traditional split leaves gaps

There is a pretty distinct difference between my Functional Method and a more traditional, typical bro split style of training that a lot of people are still using.

I believe there is a time and a place for this type of training for certain ages and demographics, but for the vast majority of us this type of training, while functional, tends to have a lot of gaps.

Those gaps are very often what leave men and women 35 and up feeling stiff, lacking mobility, constantly injured and feeling 10-15 years older than they really are.

Why I use the word functional

This is why I use the word functional to head everything that I do. It creates the proper distinction between styles.

My method is a superior way to train to be strong, athletic and mobile for the long haul. To look good and move well for as long as possible.

See what a week of the Functional Method actually looks like → jtmfit.com