Arguably, the reason why many needed to see me in the first place was due to poor training habits (coupled with too much time spent in a chair). They’ll also use external apparatus to stabilize movements for the sake of muscle isolation and “extra focus on the muscle fibers.” These training habits eventually rewire the nervous system to forget how to activate the stabilizers it was born with and effectively make the everyday bodybuilder prone to injury and, in the long run, substantially less capable at life.
Training for functional mass involves protocols that build nice big Hollywood muscles while also making the body more useful at real life tasks and less prone to back, shoulder and knee injuries. Their muscles are rock hard when activated, but unlike powerlifters and bodybuilders, they have the ability to switch off when not in use and are not short and chronically tight.
If the goal is functional mass, arguably the best training modality would be Olympic lifting with a mix of calisthenics. However, it’s not accessible to the vast majority of everyday people, because we just don’t move well enough.
Stand, kneel, lunge, hang, loco mote or sit or lay on the floor Never use a bench, chair, pad, fixed resistance machine or anything to help stabilize movement or isolate target muscle groups.
Smashing the muscle fibers to destruction, so they’ll grow back bigger and stronger is absolutely achievable using the stabilizers you were born with. I think that avoiding the use of external apparatus for help with stability is the most important rule that should be applied to all training, no matter the goal.
Replace it with squat ‘n’ pull, hinge ‘n’ push, loco mote ‘n’ resist rotation, say. Don’t go the gym and further train yourself to flex into the shape of a cashew nut (biceps, chest and superficial abs).
Be more superhero and train extension, with dead lifts, pull-ups, push-ups×, squats, cleans, military press* and loaded carries. *A skilled practitioner presses from their lats while radiating tension throughout the midsection with their glutes.
For mass training, two kettle bells always beats one because this increases the work volume. When I’m programming for my remote clients, any given functional mass session only lasts 40-55 minutes.
Given that the first 15-20 minutes of that is spent on joint mobility, this leaves a short window for the main workout component. Ballistics involve kettebells being swung through two-planes of motion (swings, cleans and snatches).
For goals such as losing weight or improving conditioning, ballistics should outweigh grinds. Since the golden years of bodybuilding in the ‘70s, it’s been known that the more time the muscles spend under tension, the better for hypertrophy.
I served in the Royal Marines Commandos with a dude who had a better body than Captain America. He only ever did thousands of really light reps and isometric holds with resistance bands and baby dumbbells.
We may have admired his physical appearance, but we relished in the fact that he was weak and sub-par as an operational Commando. His dead lift was pathetic, he couldn’t outrun a hedgehog, let alone run a heavy backpack over a mountain, he often had lower back pain, and he couldn’t reach his magazine pouches because his big, useless muscles were in the way.
Through my years of training I know that loaded jump squats are a very reliable ingredient for developing legs like tree trunks. But crippling injuries also usually come as a complimentary extra for those who can ’t deep squat slowly without load.
If someone can sit in a deep squat position for over 4 minutes, they qualify for adding load. Then after some months, adding explosive speed will induce miracle muscle growth.
This is an age-old ingredient for muscle mass because it optimizes hormone release and facilitates the highest possible volume. Strength is tension… How much full body tension you ’re able to produce reflects your ability to apply force.
More relaxed, loose muscles = better blood flow, faster recovery, less chronic tension and related injuries. But if the goal is looking like a Marvel superhero in the shorter term, without breaking the first two (and most important) of these golden rules, training to failure in some lifts for 2-3 months won’t do any harm.
But if you want to put on some muscle mass in a short space of time without cocking up your hormone balance by taking vitamin-S (anabolic steroids), train to failure and grow some sarcoplasmic muscle mass. A great way to deplete the glycogen stores within the muscles and leave your arms or legs feeling like they might drop off.
Many uneducated or inexperienced trainers think it’s their mission to create delayed onset muscle soreness (Does) for their paying clients after every session. Regular, weekly Does creates excessive muscle toxicity, which has a plethora of negative side effects and cripples good movement.
Soles Does in unavoidable for people who’ve been wearing foot coffins (shoes) all their lives and want to learn to run properly. Does in all major muscle groups is expected for the first couple of weeks of any good hypertrophy program.
Every session should begin with 20 minutes of joint mobility and muscle activation, relative to your individual movement needs and injury history. All programs should contain all human movement patterns and should obviously be suitable for the person it’s written for.
Kettle bells are round, weighted objects, with a handle on top for your grip. These are compact tools that are a great addition to your home gym and can give you a full-body, aerobic, and strength training workout (all at once).
The beauty of the kettle bell is it can give you a powerful cardio workout and build your strength, which we all need to focus on as we age. You will be forced to work on balance, mobility, range of motion, core strength, and you will be able to challenge yourself with higher weight once you have your form down.
When you are building strength with kettle bells, you will typically be completing a functional movement. Because this equipment requires you to move and engage your muscles differently than with a regular weightlifting workout, it is essential to perfect your form to avoid injury.
We want you to stay injury-free during your kettle bell exercise so that toucan continue practicing as the years go on. Toucan find kettle bells in most gyms across the USA, or online to have them handy for your at-home workouts.
So, find a spot with ample room, and try these moves for beginners, or look up other resources online. Toucan try a kettle bell workout at home or stop by a Chute Fitness near you.