It's back and better than ever.With High-Intensity Functional Bodybuilding [HIFB], you get the best of everything, and more bang for your buck, in one training protocol. High-Intensity Functional Bodybuilding is a Hybrid Training Protocol, which combines traditional bodybuilding, high-intensity functional movements, and interval training to optimize body composition and maximize performance. Personally, conventional bodybuilding splits and steady-state cardio can become monotonous and boring. Although splits are extremely effective in building more muscle and strength, they’re not always the most sustainable and challenging training protocols. Training with intent is crucial if you want to maximize your athleticism, body composition, and training performance. Burning body fat while building more muscle mass aka “clean bulking” is one of the most sought after, yet difficult body aesthetics to achieve. If total body recomp is your goal, HIFB VL II will turn up the intensity and increase the workout volume to get you shredded in no time.
HIGH-INTENSITY FUNCTIONAL BODYBUILDING [HIFB]
The main word in functional training is function. Function means purpose, therefore, functional training is training for a specific purpose. That purpose is to build more strength, balance, and stability recruited to perform common movement patterns while performing everyday activities. Now, combine function with bodybuilding. Bodybuilding is linear and primarily focused on body aesthetics by maximizing hypertrophy. The purpose is focused on strength and definition, by optimizing body composition. In other words, your intent is to look good.
High-Intensity Functional Bodybuilding combines three different training modalities: traditional bodybuilding, interval training, and functional fitness into one hybrid training protocol, created to maximize performance, functional movement, mobility, strength, and optimize composition.
HIFB is programmed to enhance all aspects of human performance, focused on strength, mobility, and aesthetics, through higher volume isolated, compound, and constantly varied movements, without the traditional Olympic lifts, found in similar training modalities such as High-Intensity Functional Training, aka CrossFit.
HIFB training incorporates compound movements; multi-jointed movements, which require more than one muscle group to be used throughout an exercise. Compound movements such as squats, deadlifts, and push press can improve mobility, strength, and functionality. These types of exercises, mimic specific movement patterns used for everyday activities such as hip rotation, muscle stabilizers, flexor muscles, and ensure your joints are moving through a full range of motion. How often do you pull down weight from above your head, behind your neck, similar to a military press? Probably never. How often do you lift something heavy off the floor? Most likely every day.
Functional bodybuilding is very similar to traditional bodybuilding. The only difference between the two is the training objective. Bodybuilding’ sole purpose is to create perfectly defined aesthetics. Functional bodybuilding focuses on building strength, and improving mobility to achieve better athleticism, workout performance, and to maximize your function based around human movement in a practical application. For example, bicep curls will help create a more aesthetically pleasing physique, yet they won’t necessarily help with the strength needed to perform common daily tasks.
Bodybuilding is conventionally performed utilizing an intensity between 50-70%, with 3-5 sets, of 6-12 reps, with 1–3-minute rest intervals. Bodybuilding is systematically designed to increase gains through periodization, ensuring progressive overload, performed with traditional split training isolating specific muscle groups, designated to certain days (i.e. back and biceps, chest and triceps, legs and shoulders). HIFB incorporates this same type of training split, but with higher volume, increased intensity, shorter rest intervals, and added supersets with accelerated functional movements.
HIFB is performed at 80-90% intensity, 3-5 sets, 10-16 reps with .30-1-minute rest intervals. Fundamentally bodybuilding and HIFB are very similar, the only difference is the training objective. Instead of just aesthetics, we’re adding an aspect of athleticism and performance.
This High-Intensity Functional Bodybuilding Program follows a standard split, 5 days per week, with one rest day, and is to be followed for 6 weeks. This program follows a linear progression, meaning as time goes on, you will need to increase the load, in order to build more muscle and stack on gains. The load is not as important as hitting the prescribed rep volume – every rep counts. Despite the weight you choose, make sure you’re hitting the volume.
- Weight Loss
- Increased Muscular Strength
- Increased Muscle Mass
- Improved Mobility
- Reduced Pain Intensity
- Enhance Muscularly Endurance
- Improve Peak Power Output
- Enhance Aerobic/Anaerobic Capacity
- Increased Core Strength & Core Stability
- Improved Functional Fitness
- 6-Week Workout Plan
- Supplement Recommendations
- Foods List
Equipment (What You'll Need)
- Kettlebells (Moderate – Heavy)
- Plates (25-45lb, with maximum load exceeding 135lb)
- Box (Something to jump on)
- Bosu Ball
- Resistance Band (moderate to intense)
- Dumbbells (Moderate – Heavy)
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Provides great insight and solid routine to build muscle and strength