Strength Q&A: Buffed and balanced

I am getting back into working out for the first time in 10 years. Joined a gym and I am shocked at how training has changed. I notice a lot of people doing exercises that combine weights with balance and movement.

Seems the days of Chest/Tris/Shoulders one day and Back/Biceps the next is no longer in vogue. Is this true? What are the advantages to these other workout methods and techniques?

-- Brion D., Moraga, CA

Answer:

Hello and thanks for your question,

You are correct in stating the training world has changed quite a bit in the last 10 years! However, original or standard training theories and physiological guidelines are still fundamentally sound. It's just that they've been improved by integrating an exercise concept called functional training. Functional training combines balance and movement with standard training techniques which provides for a better overall workout and more "bang for your buck" while you are at the gym.

For example, you could do a standard exercise like Dumbbell Chest Press off of a bench or you could perform the exercise by lying back on a physioball. By performing the exercise from a physioball you not only work the chest, shoulders, and triceps as you normally would using a bench but you also force your body to integrate the contractions of these muscle groups in a deeper and more balanced way.

Now, here is the bottom line when utilizing functional training methods. It creates a stimulus to your muscles that is not only new, such as would be the case if it was the first time you did the physioball exercise, but one that is constantly changing because of the balance requirements of performing the exercise on the physioball. As many of us know, a new and changing stimulus is the key to making long term progress especially when used in conjunction with standard periodization concepts and intelligently altering your volume and intensity parameters to coincide with your time line and goals.

Here is a sequence of exercises that begins with a standard (and still very, very good) exercise and moves through to progressively more functional techniques:

Seated Barbell Overhead Press
Standing Barbell Overhead Press
Standing Dumbbell Overhead Press
Standing Dumbbell Overhead Press off Balance Disks
Standing Single Leg Dumbbell Overhead Press
Standing Single Leg Dumbbell Overhead Press off Balance Pad

It just takes a little creativity and a little exposure to some fun implements like physioballs, balance disks and balance pads to really take your workouts to the next level utilizing functional training techniques!

Dan Wirth developed the series of iShape strength training programs which are specifically geared towards helping people develop strength and tone while losing weight. Dan has a Master's degree in Exercise and Sports Science from the University of Iowa and is certified by the National Strength and Conditioning Association as a Strength and Conditioning Specialist. He is also certified as a Level 1 Club Coach by the United States Weight Lifting Federation.