MAXIM fitness guru, Alexa, takes a look at functional muscle and how it can make you look good and perform better…
When I first moved to Sydney I remember asking a reputable trainer what he meant by functional fitness. After clarifying that he was referring to “big, multi-joint movements” he went on to give Burpee Box Jumps as a prime example, which I guess would be if you went to a supermarket and performed a burpee before jumping on your trolley to get something off the top shelf. I don’t know about you, but I haven’t had to do that just yet.
If we take functional at face value, all it really means is training for a specific purpose – for most of us, that’s just being able to do all the things we want to be able to do (in a physical sense) when we want to do them. If we can look good at the same time, then that’s a bonus. So, how do you build visible muscle that helps you play sports, move well in all directions and feel good in everyday life?
WHAT YOU NEED TO KNOW
Whether you’re unloading groceries, running for the bus, chasing your kids around or moving house, life will present demands that require short bursts of strength or power, longer demands of sustainable effort and the ability to safely pick up and carry heavy awkward shit around. A Functional Muscle approach will allow you to engage in the full spectrum of work life demands. The good news is that you don’t have to change everything about your training style – you can just put the following principles to work.
- Emphasise full range of motion. Strength is gained in the length that it is trained.
- Approach training with a movement pattern focus rather than a body part focus. This will mean nothing gets neglected or overworked.
- Train the front and back of your joints equally.
- Include unilateral strength work.
- Balance your energy system training. Cardio won’t erode your gains, but you will need to use it with purpose.
FUNCTIONAL MUSCLE FORMATS
Here are three simple and effective training templates you can use to build quality muscle that supports optimal movement patterns. Interchange movements and body parts at your discretion.
Compound Sets
These are 3-4 exercises performed back to back that focus on a similar body part or movement. Each exercise has a slightly different intention. The first movement is your priority, and the one that you can overload and push intensity on (think primary movements – hinge, squat, push, pull). The second movement is unilateral that emphasises range of motion. The final movement is faster contraction or plyometric in nature. Aim for minimal rest between exercises and longer rest periods between sets.
Lower body example:
A1. 6-8 x Barbell Hip Thrust. Rest 30 secs
A2. 8 x Staggered Stance Romanian Deadlift e/s. Rest 30 secs
A3. 15-20 x Banded Russian KB Swing
Rest 2 mins. 3-5 rounds
Upper body example:
A1. 6-8 x Barbell Bench Press. 30 secs rest
A2. 8 x Single Arm DB Bench Press. 30 secs rest
A3. 8-10 x Plyo Pushups or 15-20 Medicine Ball Chest Slams.
Rest 2 mins. 3-5 rounds
Push-Pull Density
This is a 30-minute continuous format utilising multiple EMOM’s (every minute on the minute). Each EMOM gets progressively easier for the brain – the first EMOM has the most potential for intensity with harder and more neurologically demanding exercises and loads. Push and pull movements are balanced, allowing for maximum work capacity in both.
Lower body example:
Mins 1-10 EMOM
Odd Minutes: 4-6 x Sumo Deadlift
Even Minutes: 4-6 x Zercher/Front Squat
Mins 11-20 EMOM
Odd Minutes: 10-12 Romanian Deadlift
Even Minutes: 10-12 Heels Elevated Cyclist Squat
Mins 21-30 EMOM
Odd Minutes: 12-15 x Hamstring Curls
Even Minutes: 12-15 x Leg extension
Upper body example:
Mins 1-10 EMOM
Odd Minutes: 4-6 x Military Press
Even Minutes: 4-6 x Pullup
Mins 11-20 EMOM
Odd Minutes: 8-10 x Incline Single Arm Alternating Top Down DB Bench Press
Even Minutes: 8-10 x Single Arm Alternating Bench Supported Rows
Mins 21-30 EMOM
Odd Minutes: 12-15 Tall Kneeling KB Horn Bicep Curls
Even Minutes: 12-15 Tall Kneeling KB Overhead Tricep Extensions
Complementary Full Body Superset
(with “Functional Pump Conditioning” as favoured by ex Crossfit Games Athlete Marcus Filly)
This has a large emphasis on range of motion AND time under tension – combining the both builds a ton of intensity. Given that you’re working opposing muscles, you don’t require much rest between exercises and are able to complete a lot of work in a lot less time.
Example:
A1. 8-10 Knee Over Toe Split Squat e/s (DB or BB). Rest 45 secs
A2. 6-8 x Chest to Bar Pull Up or Horizontal Pullup. Rest 45 secs
3-4 sets
B. For Time
10-9-8-7-6-5-4-3-2-1
KB Floor Press in Glute Bridge
KB Gorilla Row
*30m Dual KB Rack Carry after each set ■
ABOUT ALEXA
“Action Alexa” is an internationally published celebrity trainer, sports model and nutrition and lifestyle coach with over 15 years’ experience in the health and fitness industry, and has worked with NZ’s world champion rugby team, the All Blacks. She has qualified for the Ironman 70.3 World Champs and was named as one of the Five Toughest Trainers in Asia during her seven-year stint in an MMA gym in Hong Kong.
By ALEXA TOWERSEY
