In today’s world, especially on the internet, everyone tries to establish dominance
by running the opposition’s name through the mud. However, what if the truth
was everyone had something good to contribute? I believe this to be the case
with the most popular workout systems of our day and age. Now don’t get me wrong,
there are tenets that I personally disagree with in every style, but
focusing on that is not the purpose of this article, nor do I believe it beneficial. With
everything, take the good, discard the rest.
Style 1: CrossFit
What can we apply?
-The emphasis of compound lifts. Compound lifts (lifts that involve more than 1 muscle group) can be very beneficial to both athletic performance and body composition changes.
-The use of short rest intervals. Short rest intervals can be very effective when used properly. (Heavens, K 2014)
-The use of body-weight exercises. Body-weight exercises can be a great addition to your routine, with the added benefit that most can be done anywhere.
-Generally favoring sprinting over distance running. For body composition and athletic performance, sprints are generally going to give you more bang for your buck than distance running, as they make use of the Creatine phosphate energy system (which is important for muscular development). Also long distances tend to raise cortisol levels, which raise body fat.
-Women doing compound lifts. Yes my friends, women are capable of performing squats and presses, and they are very effective for their body composition goals.
-The emphasis of compound lifts. Compound lifts (lifts that involve more than 1 muscle group) can be very beneficial to both athletic performance and body composition changes.
-The use of short rest intervals. Short rest intervals can be very effective when used properly. (Heavens, K 2014)
-The use of body-weight exercises. Body-weight exercises can be a great addition to your routine, with the added benefit that most can be done anywhere.
-Generally favoring sprinting over distance running. For body composition and athletic performance, sprints are generally going to give you more bang for your buck than distance running, as they make use of the Creatine phosphate energy system (which is important for muscular development). Also long distances tend to raise cortisol levels, which raise body fat.
-Women doing compound lifts. Yes my friends, women are capable of performing squats and presses, and they are very effective for their body composition goals.
Style 2: Bodybuilding
What can we apply?
-The focus on the mind/muscle connection. Being in tune with your body is very important when you exercise, regardless of the endeavor. Focusing on how an exercise feels will ensure better form, as well as proper muscle recruitment. Using the muscles you want to train will ensure better progress.
-The use of isolation exercises. I would say isolation exercises are vital if you want to achieve maximal potential in both muscular development and performance. Everyone will have a muscle imbalance somewhere in their body, and the best way to fix it is isolation movements. Calves weak in the bottom of the squat? Seated calf raises. Biceps weak in pulling movements? Bicep curls. Plus, who doesn’t want a great set of biceps?
-Higher volume training. Most of the older bodybuilders were not afraid to put in a good number of sets at the gym. They listened to their body, ate right and slept right to manage their recovery. When done gradually, increasing volume of sets and exercise can be very beneficial.
-The use of Super-Sets (a 2 exercise circuit), Giant-Sets (a 3 exercise circuit, usually all for the same muscle group using different angles and reps), Drop-Sets (doing a certain number of reps, then immediately lowering the weight and continuing the set, usually multiple times.), and Rest-Pause/Cluster-Sets (using a heavy weight, doing a set number of reps, and resting for a much shorter time, maybe 15-45 seconds, before continuing the set). All are very effective routines.
-Training for structural balance. There are so many benefits to training all your muscles equally. Better physique, athletic performance, and injury prevention/therapy for existing injuries are just some potential positives for trying to achieve structural balance.
-The focus on the mind/muscle connection. Being in tune with your body is very important when you exercise, regardless of the endeavor. Focusing on how an exercise feels will ensure better form, as well as proper muscle recruitment. Using the muscles you want to train will ensure better progress.
-The use of isolation exercises. I would say isolation exercises are vital if you want to achieve maximal potential in both muscular development and performance. Everyone will have a muscle imbalance somewhere in their body, and the best way to fix it is isolation movements. Calves weak in the bottom of the squat? Seated calf raises. Biceps weak in pulling movements? Bicep curls. Plus, who doesn’t want a great set of biceps?
-Higher volume training. Most of the older bodybuilders were not afraid to put in a good number of sets at the gym. They listened to their body, ate right and slept right to manage their recovery. When done gradually, increasing volume of sets and exercise can be very beneficial.
-The use of Super-Sets (a 2 exercise circuit), Giant-Sets (a 3 exercise circuit, usually all for the same muscle group using different angles and reps), Drop-Sets (doing a certain number of reps, then immediately lowering the weight and continuing the set, usually multiple times.), and Rest-Pause/Cluster-Sets (using a heavy weight, doing a set number of reps, and resting for a much shorter time, maybe 15-45 seconds, before continuing the set). All are very effective routines.
-Training for structural balance. There are so many benefits to training all your muscles equally. Better physique, athletic performance, and injury prevention/therapy for existing injuries are just some potential positives for trying to achieve structural balance.
Style 3: Strongman
What can we apply?
-Strongman training is very effective for acutely raising testosterone levels, which are important for body composition. (Ghigiarelli, 2013)
-Strongman training can be an effective alternative to cardio, as much of it involves short rest intervals and sprinting with resistance.
-Use of compound lifts
-Including both absolute strength and hypertrophy focused training in their programs. Legendary strongman Jon Páll Sigmarsson was also a successful bodybuilder, and often included hypertrophy focused work into his routines. He had an impressive physique, and was very, very strong.
-The importance of grip training. Most exercises must travel through your hands. Grip can often be a limiting factor in athletic and strength performance, and strongman exercises can be very helpful in developing grip strength (Farmer Walks, for example).
-Strongman training is very effective for acutely raising testosterone levels, which are important for body composition. (Ghigiarelli, 2013)
-Strongman training can be an effective alternative to cardio, as much of it involves short rest intervals and sprinting with resistance.
-Use of compound lifts
-Including both absolute strength and hypertrophy focused training in their programs. Legendary strongman Jon Páll Sigmarsson was also a successful bodybuilder, and often included hypertrophy focused work into his routines. He had an impressive physique, and was very, very strong.
-The importance of grip training. Most exercises must travel through your hands. Grip can often be a limiting factor in athletic and strength performance, and strongman exercises can be very helpful in developing grip strength (Farmer Walks, for example).
Style 4: Power-Lifting
What can we apply?
-The mindset of competing against yourself. When you are focused on your own actions, you will succeed.
-Weak-point training; looking for weaknesses in the Kinetic chain of the squat, bench, and dead-lift, and fixing them. Not only is this a good idea for injury prevention, but also athletic performance.
-Heavy weight training in the 1-5 rep range can produce hypertrophy. (Schoenfeld) Yes, RiFITulites, even single reps will produce some degree of hypertrophy. I personally knew a kid who had fairly decent musculature, and nearly all his workouts were a high volume (as much as 20 sets) of single rep sets! I’m not saying that’s optimal, but he did achieve pretty good success training this way.
-Training your abs. If all you needed to train your “core” were squats and dead-lifts, why does Louie Simmons, an elite lifter in both, incorporate ab focused exercises? Answer: because your abs need it. They have the potential to hypertrophy, like any other muscle, and improve strength.
-Periodizing your workouts. Having a well designed battle plan that is realistic and goal specific will help you progress faster. The intensity of a strength peaking phase just can’t be kept up year round, and periodizing your workouts will allow for better recovery, which in turn will lead to greater progress.
-The mindset of competing against yourself. When you are focused on your own actions, you will succeed.
-Weak-point training; looking for weaknesses in the Kinetic chain of the squat, bench, and dead-lift, and fixing them. Not only is this a good idea for injury prevention, but also athletic performance.
-Heavy weight training in the 1-5 rep range can produce hypertrophy. (Schoenfeld) Yes, RiFITulites, even single reps will produce some degree of hypertrophy. I personally knew a kid who had fairly decent musculature, and nearly all his workouts were a high volume (as much as 20 sets) of single rep sets! I’m not saying that’s optimal, but he did achieve pretty good success training this way.
-Training your abs. If all you needed to train your “core” were squats and dead-lifts, why does Louie Simmons, an elite lifter in both, incorporate ab focused exercises? Answer: because your abs need it. They have the potential to hypertrophy, like any other muscle, and improve strength.
-Periodizing your workouts. Having a well designed battle plan that is realistic and goal specific will help you progress faster. The intensity of a strength peaking phase just can’t be kept up year round, and periodizing your workouts will allow for better recovery, which in turn will lead to greater progress.
Olympic Weight-Lifting
What can we apply?
-High volume training. Olympic weightlifters aren’t afraid to put in the time, and it pays off.
-High Frequency Training. Most weightlifters look at strength as a skill. Could we imagine a Designated Hitter in baseball practicing his swing once a week? If he did, he most likely would not perform at an optimal level. Weightlifters use appropriate loads and sets to train their lifts multiple times during the week. Back squatting 3-12 times a week is not uncommon.
-Dialed in Programming. Most of their programs are very specific, down to the total weight lifted in one session.
-Plyometrics for performance. Weightlifters will make use of plyometrics to improve power, which then translates to their sport. They normally perform them in low rep sets.
-The attitude. Most weightlifters don’t care what you think about them; they are more focused on how they feel about their training. This is vital, as the most important opinion on your training is your own.
-High volume training. Olympic weightlifters aren’t afraid to put in the time, and it pays off.
-High Frequency Training. Most weightlifters look at strength as a skill. Could we imagine a Designated Hitter in baseball practicing his swing once a week? If he did, he most likely would not perform at an optimal level. Weightlifters use appropriate loads and sets to train their lifts multiple times during the week. Back squatting 3-12 times a week is not uncommon.
-Dialed in Programming. Most of their programs are very specific, down to the total weight lifted in one session.
-Plyometrics for performance. Weightlifters will make use of plyometrics to improve power, which then translates to their sport. They normally perform them in low rep sets.
-The attitude. Most weightlifters don’t care what you think about them; they are more focused on how they feel about their training. This is vital, as the most important opinion on your training is your own.
In closing, there are good things to be found almost anywhere. As you search for
and apply the good, you will progress faster and reach new heights. There is no reason
to limit progress by identifying with one single training method, as the principles found in
the different methods can often be complimentary. If something doesn’t work for you,
discard it; but if something does work, keep it.
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