Functional movement vs Isolation exercises

You've heard about a curl right? Maybe even a chest fly. Well chances are you probably have done either isolation exercises(body building) or the split routine system(leg day on fridays, back/biceps on mondays, and chest/triceps on wednesdays). This type of training is fine in itself, but if performance and work capacity is on the mind, there are the functional movements that we know and love. The lunge, clean, snatch, burpee, muscle up, and rope climb are just a few of the many possible movements. Both types of movements can be utilized effectively for the CrossFitter or the average person.

We know we can do Deadlifts. We know we can run, but what happens when you pair the two? A stimulus is achieved in which only the pairing of exercises can produce. Lets say we are doing a CrossFit type program 3-5 days a week. This means we have multi joint strength training of either lower body or upper body. We also have a WOD everyday. We have the whole shabang. Or do we?

Well the answer is yes and no. You have a strong basis of your training, but the accessory is missing. There can be accessory work that is multi joint that works skills left out of the original hour training session, but we can target muscles that potentially are unbalanced. This is called a muscle imbalance and can cause synergestic dominance of other muscles. Basically when the primary muscle doesn't fire, but a secondary one does. Take a bench press, the pec major should be the prime mover and not the triceps. This is where isolation training or body building comes in.

If you are truly isolating a muscle you may need additional equipment, but it can be done with things you already utilize at the gym. Take myself for example. My left knee isn't as strong as my right one because of a past injury. I perform 3 sets of 8-12 reps of an assisted pistol squat ON BOTH LEGS. Even if I need to prioritize one side, it doesn't mean I have to neglect the other. Train both sides evenly even if this includes balance and agility training.

A good range for this hypertrophy  technique can be seen as 3 sets of 8-12 reps at 75% to 85% of 1rep max. Remember your training should be targeting your weaknesses. Everyone is different and may require different areas of focus. This is why we do the additional accessory work.

Remember theres nothing wrong with doing a little bit of body building after or before a CrossFit class. If it improves your abilities utilize it, but remember to track your workout history so you can see your progress.

Also please keep in mind functional movements do burn more energy and increase calorie expenditure, while the isolation movements do not produce the same levels with most of the movements.