First let’s define strength training. For our purposes strength training refers to exercises using ones body weight or outside resistance such as barbells, dumbbells, sand bags, medicine balls, etc, which are designed to increase or enhance one’s natural strength to greater levels then when starting a given program.

As an athlete strength is the foundation from which all your tools are launched. Your goal is for your body to learn to work well as a unit. You want to maximize your strength to weight ratio as well as being explosive and quick when needed. You want strength that is functional and useable in motion. The term “Functional training” has become a buzzword of late. Some say what it means is to train movements not muscles. Well, it is muscles that cause movement to happen, so we cannot remove them from the equation. To train using functional exercises means choosing exercises which place demands on many muscles at once and which challenge your bodies energy systems in a variety of ways. So, how do we get there?

If you want to learn how to get big and strong you look at what the biggest and strongest guys do. This seems like a logical approach to take, but it can be a mistake. When I first started training I did just this. Like thousands of neophytes before me I sought to gain the secret knowledge of the massive men I saw in the “BodyBuilding” magazines. I surmised that these men were taking being big and strong to the outer limits so they must have a clue as how best to approach getting there. I also thought that they would naturally (no pun intended) choose what ever was the most efficient and effective way to achieve their chosen goal.

Unfortunately I was wrong. I came to find that there was no logic at all to the approach of these heavily muscled giants. They were for the most part just blindly following the trends that slowly flowed through their little world hoping as much as the rest of us to find the holy grail of the perfect strength and size routine. They did however have some advantages over most of us, these being genetics and drugs. I don’t want to spend too much time on this particular subject for this is not an anti-bodybuilding article. In truth I have nothing against bodybuilding at all. I just want to point out the folly of blindly searching for help based on a poorly placed assumption that bigger guys have a secret that others do not. It turns out that if what you want is truly effective and efficient training for improved athletic performance in sports, your best bet is probably to look at what the pro bodybuilders do and start doing the opposite.

Most Pro Body Builders use what I call the Frankenstein training method. They treat their bodies as if they were made up of a bunch of separate pieces that they are trying to combine into one glorious pile of muscle. They strive to isolate each section and blast it into submission with endless sets of exercises concocted to achieve maximum muscle in that one area. With this in mind they commonly use “Split” training routines so they can really focus on each area to the exclusion of others. Splitting their body into pieces also allows them to work out more often, chest on one-day shoulders on another, and then back, biceps, etc. Unfortunately this overlooks one important issue. Our bodies are not made up of many different compartments each with its own fuel, maintenance, and recovery needs.  Nor were our muscles designed to function in isolation. Now, don’t get me wrong. There is nothing wrong with using a leg extension machine or doing a set of barbell curls, the mistake that some make is basing their routines around these movements or just doing too much superfluous training.  Doing multiple sets of Biceps or Triceps exercise may help pump up your arms, but it will also add unneeded training volume to your overall routine not to mention extra fatigue on some of your smallest and most used muscles.

When first assessing your body, pay attention to your strength and flexibility symmetry. It is normal to have a dominant or “strong” side but any major imbalances should be corrected sooner rather then later. If you are not a beginner and a basic strength foundation has already been established, you must still determine if any glaring strength or flexibility asymmetries exist and strive to correct them. This is where isolated, single joint movements may be beneficial to your development. Beyond these early training stages, unless you are correcting a very specific imbalance or rehabbing an injury you should not be wasting much of your valuable training time working muscles in isolation.

Don’t be like Doctor Frankenstein

For ideas about how to create well thought out, efficient training plans for any sport or fitness goal be sure to check out our other articles and pod-casts. If you feel you need help or just don’t seem to be getting things dialed in the way you would like, contact us here at I am sure we can help.