September 21, 2017
Building Muscle - Functional Resistance Training
WRITTEN BY Jesse O'Brien

If you're looking to build muscle mass then functional resistance training is for YOU.

Get out of pain, increase energy and look better naked by combining body building, weight training and gymnastics in a fun and challenging format.

Key components

Compound Movements - multi-joint movements that will put the body in a hormonal state that is geared towards adding lean body mass. The movements allow for a higher level of intensity compared to traditional body building movements.

Time Under Tension (T.U.T.) - by spending more time under tension, specifically the eccentric portion, there is a greater breakdown in the cross section of the muscle fibers which stimulate more muscle-building activity.

Volume - the greater the training volume, the greater the anabolic response. Volume and intensity have an inverse relationship and need to be monitored to prevent overtraining (overtraining = less results).

Training Age - has an impact on multiple variables within functional resistance training, specifically rest. The higher your training age, the more intensity is needed, which requires more rest between sets.

Progressive Overload - in order to continue to stimulate muscle mass improvements, the body must be put through new stimuli over time. You can't continue to do the same thing over and over and expect continued progress. Calculate total training load to ensure you are progressively overloading the body to create favorable adaptations.

Strength/Muscle Mass - Just because there is an increase in strength, doesn't mean you are increasing muscle mass. Strength gains are most often attributed to neuromuscular improvements. Increasing muscle mass is different than creating neural efficiency. If you are looking to gain mass, ensure you are testing body composition. Schedule a FREEInBody test HERE.


The best way to objectively measure body composition progress is to periodically perform a body composition analysis. However, doing a body composition test once is useless. A body composition analysis needs to be conducted on a reoccurring basis to track progress and determine whether your plan is effectively decreasing fat mass and gaining skeletal muscle mass. To schedule your first body composition test with one of our coaches click the link below.

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In fact, we have been testing our on-site clients' body composition on a weekly basis and we have noticed a few things:

1. Having a shorter retesting period allows the client to make adjustments quickly, as opposed to waiting a month or longer
2. Clients are more adherent with their nutritional and lifestyle plan when we test them on a weekly basis
3. One client recently gained 1.6 pounds of muscle and lost 1.4 pounds of fat over a 7 day period

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