THE CLASH OF MODERN DAY FITNESS TITANS.

FUNCTIONAL TRAINING VERSUS HYPERTROPHY TRAINING.

A functional training class in session.
Someone doing bicep curls for hypertrophy.









Functional training is quite a common term used in modern day fitness. The hype behind it has resulted in a focal point of dispute. This is based on what form of training works best from a longevity perspective. Its comparison to hypertrophy training has been outrageous. What's your thoughts on this?

Fundamental Movement Patterns.

The human body is designed to move through certain biomechanical movements. This differs depending on the bodily structure and flexibility or mobility of each individual. When keenly analysed, most movement patterns regardless of the form of training, are based on these seven patterns:
  • Hinge - this movement emphasizes on the posterior chain i.e. lower back, glutes and hamstrings. 
    Deadlift is a great example of a hinge movement.

  • Squats - it engages the entire kinetic chain. Muscles primarily targeted are quads, hamstrings, glutes, core and a portion of the calf muscles.
    Falls under closed kinetic chain movements. This
     mean that the limbs are all intact when
    performing the movement. 

  • Push - This involves getting things away from your body. Muscles engaged include: chest, shoulders and triceps. 
    Bench press tends to be a great example for it.

  • Pull - this is when objects are brought close to our bodies engaging the back, bicep and forearm muscles.
    Landmine rows and Bent over rows acts as great examples for this.

  • Carry - it's the ability to lift and move objects from one point to another. It's a great pattern that puts most muscles at work. 
    Farmers walk acts as a great example for this.

  • Lunges - it falls under open kinetic chain movements where lower limbs operate isolatedly. Muscles stimulated by it are quads, hamstrings, glutes and a portion of the calf muscles.
    A great example of open kinetic chain exercises.

  • Rotation - this involves twisting and turning. Core and obliques being the key targeted  muscles. 
    Wood chop exercise acts as a great example for this.

     

Functional Training.

These are exercises oriented to mimic real-life movements. The term functional refers to the purpose behind the exercise being administered. The principle of Specificity highly attributes to the formation of its programs. To perfect on their craft, athletes have to engage in functional exercises that mimic that type of movement to boost their potential.



This explains that administering this form of exercise isn't necessarily about aesthetic but for a bigger portion, it's more of practicality.
Often than not, it's used for rehabilitation purposes. It's used by physical/occupational therapists and chiropractors to restore patients with movement disorder.  


The Functional Movement Screen used by personal trainers helps identify any movement disorders that a client might have. In case of one, a separate session can be set aside to help in the restoration. If the situation isn't that serious, use of gym accessories like stability ball for balance, resistance bands for mobility and stretches for flexibility could be part of the program.

Most of the functional training movements revolve around the fundamental movements stated above. Do I think this form of training is overrated nowadays?
We will find out.

Hypertrophy Training.

Goes without saying that the primary focus for it is building muscle size. The trick is to properly stimulate the muscle for growth. Various variables like use of progressive overload, mechanical tension, metabolic stress and periodization of a workout program can help achieve this.

When keenly analysed, they too follow the movement pattern stated above. Unlike functional training, hypertrophy is more of aesthetics especially for younger individuals.

Muscle mass plays a key role in the longevity of our general health. This makes it highly recommended by most experts. Compound lifts/movements serve a role in this but accessory movements where muscles are isolated, help in building the flow/appealing look of the muscles.

Where does the clash begin?

Guys that are more into Functional training at times look down at guys that are into Hypertrophy training and vice versa is true. Why is this?
One side feels like the other don't really train hard enough. The other feels, it's pointless looking jacked and not be in a position of easily going about basic day to day activities. Is it really the case?

From a holistic point of view, the claims aren't far from the truth. On paper, hypertrophy training seems harder than functional training especially when analyzing the loads used. In execution, functional training seems to be harder for it's more technical and energy consuming. The mobility aspect generated from hypertrophy training is way less than functional training. This contributes to the claim that hypertrophied dudes have a hard time performing simple activities outside the gym. 

What is the solution to this?

Appreciating that both of this workouts can't be the same, would be a great starting point. This could be based on many factors. This will help stop criticism from one side towards the other. Scientifically speaking, both can be used to build muscle and work on flexibility or mobility. It all boils down to the  approach. 
 Incorporating both forms of training especially for a normal guy who wants to be fit will help him/her rip the benefits of it all. This will help break the monotony of doing the same thing over and over again.
Functional training plays a key role as we age and so does hypertrophy training. The notion that one should be prioritize over the other in reference to old age should die down.
For athletes, prioritization will play a key role. If your field demands one more than the other, it's best to abide by that. The principle of Specificity should be the guide.












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