Bodybuilding.net - Bodybuilding Forum - View Single Post - Bodybuilding vs Strength Training by Tom Venuto

_Wolf_ · 04-01-2006, 07:47 PM

DOES FUNCTIONAL TRAINING HELP BODYBUILDERS BECOME BETTER BODYBUILDERS?

To the casual observer, a bodybuilder walking shirtless down the beach represents the epitome of health, fitness and athleticism simply because he “looks” like he’s in great shape. However, a perceptive strength and conditioning coach would be likely to spot a lot of problems simply by analyzing the bodybuilder’s posture, gait and exercise performance. A chain is only as strong as its weakest link and many bodybuilders have some inconspicuous, but potentially dangerous weak points. Functional training can help the bodybuilder strengthen these weak links, which left unattended, could lead to major injuries that could set them back for months.

Bodybuilders also get tend to stuck at strength plateaus quite frequently, while certain “in the know” athletes with half the muscle mass continue to get stronger and stronger – even though they might not “look” as strong as they are. Functional training can help bodybuilders make steady gains in strength and power, which, while not the primary goal of the bodybuilder, can help the bodybuilder gain mass in the long run.

DOES BODYBUILDING TRAINING HELP ATHLETES BECOME BETTER ATHLETES?

Functional training can definitely help the bodybuilder become a better bodybuilder, but is the reverse also true? In some instances yes, bodybuilding training can help the athlete. For example, when an athlete needs to add 15-20 pounds of muscle, a bodybuilding style program could be incorporated into a carefully periodized schedule in order to achieve the hypertrophy desired.

However, functional training has more application to bodybuilders than bodybuilding training has to athletes. For example, most bodybuilders train with a controlled tempo and greater time under tension. Bodybuilders generally perform little or no explosive exercise, usually opting for slow reps such as a 2-3 second concentric and a 3-4 second eccentric. Time under tension is an important consideration for the bodybuilders.

If an athlete requiring explosiveness and strength used a traditional bodybuilding protocol of 6-8 reps on a slow tempo such as 4031 or 9-12 reps on a 3020 tempo, they would not be training the qualities they wanted to improve. As many strength coaches are fond of saying, “train slow, get slow.”

Athletes are not primarily interested in cosmetic improvements or pure muscle mass– they want functionality! They want strength, power, flexibility, coordination, agility, balance and endurance. They want to run faster, jump higher and hit harder.

Athletes need very high levels of neuromuscular integration and recruitment of fast twitch muscle fiber. They require activation of postural and stabilizing muscles. If the athlete focused on muscular isolation and machine work as many of the bodybuilders do, once again, they would not be training with the proper specificity.

The best thing an athlete can do to improve their sports performance is to use free weights, explosive movements and functional training modalities that are as specific to the requirements of their events as possible. Therefore, it’s only logical to conclude that athletes should NOT train like bodybuilders.

BODYBUILDERS CAN EMPLOY FUNCTIONAL TRAINING WHILE STILL BEING BODYBUILDERS

While athletes should basically “train like athletes,” bodybuilders can and should train in a more functional manner, while still keeping their unique goal of cosmetic improvement clearly in mind. There are many ways this can be done:

(1) Do more unsupported exercises, which activate stabilizers and core muscles.

Many years ago, I injured my lower back and my training was quite limited for some time. I figured that to “be safe,” I should do every exercise possible with my torso supported so there was no “strain” on my back. I chose exercises like incline dumbbell and machine curls instead of standing curls, lever rows and machine rows instead of barbell rows, Leg extensions and horizontal (supine) leg presses instead of squats, and seated dumbbell presses with back support instead of free standing presses.

While this strategy was probably wise during the acute phase of my injury, it unfortunately stuck as a habit for a long time afterwards. Little did I know, that by “babying” my back all the time, I was NOT allowing my core to get stronger.

To make your workouts more functional, get off the machines and torso-supported exercises and get onto the free weights and unsupported exercises. To progress even further, you can begin to incorporate stability ball work into your regimen.

(2) Use the Stability Ball

I admit; I was very hesitant to start using a stability ball. In fact, I did my first few stability ball workouts after the gym was closed (when no one was looking!) Bodybuilders can benefit from stability ball work by developing a stronger core. You’ll even get a nice growth spurt because these movements are quite a shock to your body when performed the first time. Any exercise that can be done lying or sitting on a bench or seat can also be done on a ball.

The first time you use a stability ball, expect it to feel quite wobbly and awkward… after all, it’s… un-stable! Start with light weights and build up gradually. The likelihood of injuring yourself in a variety of embarrassing and painful ways is quite high while doing weight training exercises in an unstable environment. Therefore, leave your ego at the door and get professional to show you how to use the ball when you’re just starting out.

(3) Perform integrated AND isolated movements for your abs including rotational movements - and avoid using ab machines exclusively.

Some of the pro-functional strength/anti-bodybuilding advocates have been known to make statements such as, “Crunches are totally worthless.” I wouldn’t go that far. Crunches are not “worthless,” they’re simply over-used. Crunches can be an excellent addition to a bodybuilder’s ab routine, but if you do nothing but floor crunches and ab machines, it’s like working out in one dimension.

You miss the benefits of full range ab work and integrated ab work. Bodybuilders could also stand to do more rotational work such as Russian twists, twisting sit-ups and the “Wood Chop.” Bodybuilders should be cautioned, however about doing heavy weighted side bends, as this tends to build the sides of the waist and can ruin the symmetry that bodybuilders require.

(4) Do more unilateral work (and more dumbbell work in general)

Virtually any dumbbell or cable exercise can be done one arm at a time or in an alternating fashion. One arm movements add functionality while still doing a great job building muscle mass. You should also do more dumbbell work in general: Strength coach Charles Poliquin says, “Dumbbell work is the foundation of strength.” This is true not just because dumbbells often allow a greater range of motion, but also because dumbbell work is functional – it requires more stabilization.

(5) Emphasize free weights over machines

Many bodybuilders rely too much on machines. Machines have a definite place in a bodybuilder’s routine, but machines should not come first in the hierarchy of importance. Machines will help hit the muscles from a wide variety of angles – which bodybuilders need – but they they lock you into a fixed path and are generally not functional.

(6) Use more compound, large muscle mass, multi-joint exercises and fewer isolation movements

Isolation movements often provide the finishing touch that give bodybuilders the “polished” look that many strength athletes lack. As such, bodybuilders should certainly use isolation movements such as machine flyes, leg extensions and lateral raises to round out their routines.

However, doing primarily isolation movements is a mistake. Compound, multi joint exercises like squats, presses and rows are unsurpassed for strength, muscle mass, power and functionality and should remain in a bodybuilder’s program year round – even before competitions.

CONCLUSION: CLARITY OF PURPOSE IS THE ANSWER TO ALL YOUR TRAINING QUESTIONS

Here is the ultimate answer to all your training questions: CLARITY OF PURPOSE! Any confusion you have about the multitude of training methods being promoted today will evaporate when you get clear about what you want. Why are you in the gym? What, specifically, are your goals?

Many coaches and athletes in strength, speed or power sports let their emotions and personal preferences color their judgement and they wrongly accuse bodybuilders of faulty training… when in fact, the bodybuilders are simply doing exactly what they are supposed to be doing: Training to look good. Bodybuilders are not weight lifters, they are “physique artists.” On the other hand, many bodybuilders are closed minded to trying methods from the sports world (such as functional training), even though they would clearly benefit from it.

Truth is, bodybuilding is NOT “the worst thing that ever happened to strength training.” Neither bodybuilders nor strength athletes have a training methodology superior to the other. Each is simply training to achieve the specific goals and requirements of their respective sports. Success in either endeavor all boils down to knowing what you want (clarity), then choosing the appropriate tools to help you get there the fastest.