A Defense of Functional Training (Response Video)

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The video that I'm responding to: • Functional training do...
Another one that I bring up: • Functional Training is...
An excellent video discussing what is and isn't "functional training" that hits the nail on the head perfectly: • 'Functional Fitness' H...
My post, including some studies to back up some of my claims: www.thebioneer.com/a-defense-...
No hard feelings toward Natural Hypertrophy! His video was measured and nuanced and well put-together. I welcome the discussion.
That said...
Despite having been around for a long time now, functional training still receives a lot of hate and misunderstanding. I have some theories as to why that might be, which I will get into in the video.
Primarily, though, this video serves as a defense of functional training. This is partly in response to Natural Hypertrophy's video and partly to content from the likes of Starting Strength.
Here, I hope to explain why functional training needs to exist, what it can offer, and what it actually *is*. Functional training can mean lots of different things to different people, but it primarily means "training for a function." This DOES change the way you approach your training and it is a useful term as I hope to demonstrate.
Attacks against functional training often seem to focus on semantics and technicalities. Sure, everything is "functional." But every exercise can also offer some form of hypertrophy when practiced enough/with resistance. That doesn't undermine the usefulness of the term "bodybuilding."
This turned into a bit of a rant but it's something important to me that I wanted to share. This is my take on the whole debate, as it stands right now.
I wanted to make something like this for a while but Natural Hypertrophy's video served as a catalyst.

[@TheBioneer]

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[@mrgreen...9643]

Feels like it boils down to people being annoyed they can't do the things you do even though they lift weights and they are sour about it i don't do all your exercises but i think about them all and use the ones i feel like i need to do because i'm not good at them, apologies for the ramble i'm not low, thank you for sharing

[@AirZeee]

Squarespace looks awesome! I don't currently need a website, but I'll definitely check it out when that changes.

[@FunGamingContent]

What do you think about psyhco Soma training for psycho meaning the mind what you are capable and more capable of. And the body adapting to new things that you picked up that are useful or new ideas that you have made. Dale Comstock has done his a lot of research. What are some challenges to meet that vibration with the mind and body? I honestly think that this term has a lot of concepts going around being like a superhero, a stronger person than you were yesterday, or a week. Keep in mind to get rid of the dream killers and to imagine how you are going to progress each day. You can imagine how you can be stronger, smarter, also more successful not afraid to get back up, being the person to stand up and say try me instead of why me. This type of training has been done for centuries since the Romans and every civilization. A good example of the people who did this is Bruce Lee, Dale Comstock.

[@FunGamingContent]

I agree with KZbin and Social Media fitness all that stuff being uploaded does scew in how people should workout. A lot of it is good to know but at the same time, a lot of people don't take the time to talk about what do I do in my routine. A lot of the stuff on Social Media is informative but also misleading and irrelevant. Be wary of where you look on the web

[@pussypostlethwaitsaeronaut8503]

It's defence, not 'defense' unless you're American. Please use and preserve our English language and avoid adopting unnecessary Americanisms. xx

[@carlmurphy2416]

Honestly being fit, mobile, strong etc. basically feels like having a superpower compared to the average sedentary untrained person.

[@koleszgdanska7149]

I hope you spread this message to everyone, like me.

[@thankskanye1521]

Agreed

[@dapperdudekyle]

Without a doubt, very well said! It 100% makes a difference for sure

[@JonDoe-wo3ec]

Oh ye most people are basically disabled, comfort money and a easier childhood makes one weak as hell. Its rare to meet a truly battle ready person,not only for battle but just anything physically challenging

[@koleszgdanska7149]

@@JonDoe-wo3ec So I should be proud to be born in one of the worst country in Europe?

[@NaturalHypertrophy]

Looking forward to listening to this tonight as I train. You were cited as the representative of functional training in my video because I consider you to be the best "functional" channel on KZbin, and it's always a good idea to go for a "high hanging fruit" when strawmanning an argument (although most of the criticism I have for "functional training" are things I never heard you say.) I'm probably not going to make a response to this (unless you end up bringing up ideas I truly disagree with) since I already know we agree on most points, but I believe it important to keep the discussion around training specificity going to make sure that the audience heads down the path that will be best suited to their final goal. Cheers!

[@TheBioneer]

Thanks man! In honesty your video served primarily as a catalyst - I wanted to respond to a bunch of common criticisms and this seemed like a natural way to do it! You made good points and, as you say, we agree in many ways. I also agree there are some definite bad practices in the world of functional training that you point out - and I want to make the case that we aren't all like that! No hard feelings whatsoever - I value the civil discussion. And hopefully it might send some traffic your way, who knows :-)

[@Giom98]

@@TheBioneer Healthy discussion and respect between you two is good to see, need more stuff like this on fitness youtube!

[@chaosdisciple3052]

Love both of your channels! Great to see an adult discussion, rather than more KZbin drama.

[@nomadicstrength]

@@TheBioneer ELLO UCHUB

[@Mcnutt420]

This is legit some of the most wholesome discussion if seen between 2 members of the fitness community. No jabs, no back handed comments, just two people who want to learn and teach others as much about their craft as they can.

[@jpelirrojo]

I think at the end it's all reduced to: why do you train? And if your way of training is aligned to your why... It is functional! The thing is that many of the people that watch this channel, including myself, have similar whys: Don't feel pain, feel strong, feel healthy, feel "functional" not only for every day life, but also for those specific situations like when you have to help a friend move home or play with ten kids in a family party :)

[@TheBioneer]

Playing with kids is the ultimate test! 😂 And thank you, well said!

[@charlesmckinley29]

There was a study where they paired a college athlete with a 2 year old and they had to follow them around all day. The athlete couldn’t keep up. 🤣

[@anthonyy_vivid5438]

first 13 words.

[@anthonyy_vivid5438]

All that matters

[@matriaxpunk]

J Pelirrojo??? Dios xd

[@JaxBlade]

Listened to this while doin my workout and I always appreciate your input and take on things and how explain it so incredibly well. Always keeps me experimenting and growing as a person, Great work ADAM!

[@jamie49868]

My walks through the park have taken a turn. It is now carrying a log, climbing a tree, chopping up a hill, whatever I can think of...making my walks much more fun, interesting, and effective.

[@TheBioneer]

Thanks man!! 💪🏻💪🏻

[@jamie49868]

@@TheBioneer No Sir, thank you. You have opened my eyes to how much fun a simple creek crossing, open field or hanging tree can be. I can't move like a kid, but I can Bioneer like one.

[@neljones177]

Jesus christ is the truth the way and the life and the only way to get to heaven accept Jesus as lord and savior and be saved believe in your heart and confess with your mouth that Jesus is lord and savior and be saved

[@nicolas1850]

@@jamie49868 Congrats on your progress, keep going. Also, Adam wasn't thanking you, he was thanking JaxBlade

[@cenauge]

What's often overlooked by people who claim that gym strength is all you need is that it is the movements you don't practice that are often the ones that injure you. Unless I do something stupid (like ignoring signs from my body), bench press within a certain weight range will probably never injure me. You know what will? Twisting in my car seat and reaching behind me to grab something without thinking about it. Leaning sideways to grab something lightweight. Taking a tumble after an unexpected step down (or up). Lifting and carrying bulky or oddly shaped furniture. Training these odd movements for someone who doesn't have a KZbin channel or a fitness job is a lot like learning self-defense for someone who isn't a martial arts instructor or professional fighter: the biggest benefits come at the beginning. Adding functional training as a small fraction of your overall training yields massive dividends even if you never learn to backflip, or pistol squat, or do clapping push-ups.

[@timothyvonvictory7105]

If someone injuries themselves performing one of the basic everyday movements you mentioned it is due to a lack of mobility, either that or they have a pre existing injury. The best way to improve mobility is to do mobility work. Most weight lifters avoid mobility training. When adequately performed in conjunction with effective resistance training, the individual will not get injured in the ways you mention. So called functional training is really just another excuse to avoid stretching

[@user-rizzwan]

@@timothyvonvictory7105 the secret is strength through length

[@vishnu2407]

@@timothyvonvictory7105 i feel you're missing the point

[@cenauge]

@@timothyvonvictory7105 First, get your terms straight. Mobility and flexibility are not the same and should not be conflated. Stretching even more so, considering how much research is out there about stretching having little or no correlation with injury prevention. Secondly, it's pretty clear that you don't understand what "so called functional training" is; if mobility training is exercising to increase the range of motion, functional training is exercising to express strength through that range of motion. It's literally the thing you are advocating but better.

[@timothyvonvictory7105]

@@cenauge bitch about terms cause you know your wrong. Functional training is a joke. High Intensity Training renders it obsolete. And yes there is tons of research to prove it. Not that you care. The main point is that high intensity training delivers everything that so called functional training claims to in a SIGNIFICANTLY safer, more effective, efficient way. So what the hell is there to argue about??

[@KYRebei]

#1 Functional priority: Stay out of the assisted living facility... Don't allow ego to override age, inherited frame size and genetics. Moderation, and sparing your time and energy for other interests. Not obsessing over sleep, rest, and diet routines to then exclude yourself from other aspects of life. Everything Adam expresses is valid in this video is valid. We must each apply it from our own perspective, and objectives, and I believe that is the underlying message.

[@littleflor2975]

I don't care what others do, but I'll just give my experience: since I started doing all kinds of variety in exercise and some of these 'functional' movements ( I didn't label it that, I just do what I enjoy), I've noticed every day life is so much easier. Walking, carrying, lifting, gardening,energy levels etc just seem so much easier and I just feel better over all. But that's just me. You do you.

[@dapperdudekyle]

When folks enjoy what they do they are more likely to stick to things also. Nicely done finding what you enjoy!!

[@noelbrown6771]

I spent my working years as a industrial Pipe fitter and Welder. I was put into situations where I had to force my body into positions I was not prepared for. ( I wish this channel had existed all those years ago.) I've only viewed one other of these videos: one about deep squatting. Being an older man and now retired, I've allowed myself to stiffen up. I took up the deep squatting a month ago and it has actually made me much more active than I've been in such a long long while. I'm tall, and I've resisted doing things near the ground as I find it uncomfortable. Since performing the squatting, I just realized the other day that I have been doing things that I'd been putting off for months. I ve been crawling under my classic car and doing maintenance I'd been avoiding. Also I've finally gotten around to working in the garden with the benefits of my newly acquired squatting skill. At first I couldn't figure out what had changed and made working at ground levels something I could now perform without hesitation. Then yesterday I was gardening, and it hit me. Yes, the squatting! "Functional training" is a no brainer for this guy. Thanks for your wonderful training insights!

[@Browny84]

I’m a Pipefitter as well mate. As soon as I heard the argument that crawling isn’t functional I thought “we’ll this bloke has never had to traverse scaffolding up in a pipe rack. In that case, you’re either crawling or you’re climbing. I’m actually looking at building a multi-tiered program designed to prolong the working life of construction and maintenance workers and to improve the quality of their retirement years. I can’t imagine bicep curls and pec deck will play a big part in such a program.

[@noelbrown6771]

@@Browny84 Greetings Brother! Your program is a great idea. Very much needed. It would be a wonderful way to give back to the trade. Best wishes from your brothers out of Steamfitters L.U. 250 Los Angeles.

[@alexandervanvalin9522]

I came to say pretty much the same thing. Anybody who doesn't realize that climbing, pulling and crawling are part of everyday life has never worked in the building trades. Climbing scaffolding or ladders wearing a loaded toolbelt, getting into attics and crawlspaces carrying materials, and so on - these are daily activities for some of us humans.

[@loon3426]

As an electrician I wish I was watching these videos earlier in my career

[@jesussalinas3947]

What the Bioneer explains at 8:17 is exactly how I started my fitness journey. Training to be “strong” is what most people would say. Kevin Hart has a great bit about this. “Why you that big for no reason?! If you’re that big and work at T-Mobile answering phone calls”

[@stevenscott2136]

And what they really mean is ego. "Me big man! Me attract women, scare other men! Me superior!"

[@slee2695]

@@stevenscott2136 you sound insecure

[@LegalizeTheNuclearBomb]

@@stevenscott2136 Guys like you can't mind your own business.

[@varunok4176]

You and Natural Hypertrophy are my two favourite KZbin fitness videos. Top two. I always love healthy debate, and I love the tone you've taken in this video. I'm sure Natural Hypertrophy would love to engage with you.

[@JimKackley]

This is one of the best channels on KZbin. I've pulled a crazy amount of information from it, along with your books, to add to my own training. If you are open to any requests, I'd love to see more information about dexterity, agility, explosiveness, and the mental aspects of training. Also, if you ever decide to branch into podcasting, I'd give that a listen as well. Thanks for all your hard work and determination.

[@markridout4485]

A podcast for me too 👌🏼

[@marlonmartinez6353]

A podcast would be mad dope

[@prakharmishra3997]

The fact that your videos are usually based on the concept of functional training makes you my favourite KZbinr when it comes to fitness.

[@kingj521]

It's crazy people make responses from a twitch reaction as oppose to really trying to understand were the bioneer is coming from. Do you think Bruce Lee would be Bruce Lee if he didn't try to bring all forms of fighting together?

[@CombatArtistry]

Great video Mr. Bioneer. My favorite part was when you talked about how not everyone wants to train to be at a desk job but they want to be there own superhero, I really resonated with that 💪

[@Arafax]

A strangely large number of people seem to think that the term functional training refers specifically and only to doing standard bodybuilding/weightlifting exercises while standing on a bosu ball or some other unstable surface.

[@saturationstation1446]

bet they are the same people who believe in trickle down economics lmfaooo

[@prakharmishra3997]

You are a polite and nice person. I wish you the best and thanks for all the great content.

[@RealmofWoodland]

So when I was doing my certification as a personal training specialist, we divided things into functional training and performance training. Functional training being what we give to the average person to improve general fitness and health and literally everybody can benefit from. Performance training being sport specific and much more specific movements that aren't necessarily good for everyone but can create great benefits for the athlete in that given sport.

[@bethanyklein850]

I'm in functional training for injury prevention. I routinely move people who are twice my bodyweight and I've had multiple dislocations and partial dislocations in my hips and shoulder girdle and that hurts! I didn't enjoy taking 6 weeks off for a dislocated clavicle and I am not enjoying the clicking in my sternum every time I push instead of pull (for which I lessened my work hours to let it recover rather than continuing to work 80 hours per week and definitely having something disfunction) . Your channel is heaven sent. I love that I can incorporate a couple of movements and my sore spots slowly resolve, it doesn't take all day and it doesn't take a lot of the "go" out of me that needs to be dedicated to my patients.

[@joelcamp308]

I appreciate your content here on this channel as a 51 year old guy who can still keep up with my teenager and his friends your functional training has saved my joint mobility and help me exceed others of my age with very few injuries along the way and as you get older you appreciate the increased balance increase strength the ability to hang ,climb a rope if you need to as a construction worker it helps everyday with things I do in my job

[@khanom27]

As an overweight guy who decided to change a healthier lifestyle, I never understand people complaining/talking down to any other form of exercises other than just bench pressing/deadlifting 500 lbs? Speaking for myself, my health goal is to lose weight, strengthening my so called muscles, being able to jog for more than a minute without calling the paramedics, or heck, tie my shoes without suffocating. I do some cardio (jogging, cycling)and strength training, and apparently I’m insulting the gains gods for doing what i do. I see people packed with muscles that can’t even tho one pull up, or even jog without being winded in a few minutes, but they’re doing good because they can bench pressed their own weight or whatever. Yeah, there’s right and wrong way to exercise, but that comes down to form and just not doing dumb things. But the gym/fitness crowd can be toxic as heck. Anyhow, rant aside, thank you so much for your content, you have motivated and help me to work on my goal of living a healthier, and safer lifestyle

[@FinalLight314]

good for you man, hope you reach your goal and blow past it!

[@VonRibbitt]

All the luck to you and your journey, keep it up! I also hate those type of people, the "gain gods" can suck my sick, at least in able to go up the stairs without tiring unlike those people.

[@nicholadeanewriter3499]

cardio rocks! have you tried ironwolf yet? all the very best for your fitness endeavours😊

[@mikafoxx2717]

For helping improve your cardio, try looking into zone 2 training. Basically keep up a pace of being able to finish sentences before taking a breath. For beginners, a brisk walk or hike will do the job.

[@LegalizeTheNuclearBomb]

@@bjc4415 How does it not serve as a true metric of strength? It's the most objective way to determine somebody's strength level. If you are not capable of moving a certain amount of weight that's evenly distributed across a bar then there are no excuses to be had. It's the perfect metric to determine somebody's strength without having to factor in multiple other aspects that occur when lifting things like weirdly shaped rocks. The less things like positioning, momentum, twisting, etc are factored in, the more important being strong becomes. People greatly exaggerate the lack of crossover between weight lifting and real life application. If you can SBD 400+lbs, I can assure you that you will have no issue picking up and moving heavy boxes lol. If anything it only reinforces the muscles used in your day to day life and prevents things like back pain from occuring.

[@palexander2288]

It’s too bad that you had to make this video. In my past I have been a power lifter, a bodybuilder and a farmer. My strength as a farmer/laborer was so much more useful than as a bodybuilder or power lifter. Especially as a power lifter I’d get quickly gassed with any cardio. If I could stand in one place to do everything I would have been awesome but that is not life. Bioneer you helped lead me down the road to become fully functional and strong at the same time. I’ve never felt better 👍

[@DPSAX95]

I find that certain practices are pretty damn functional, a lot of martial arts, contemporary dance, gymnastics, even swimming. So many good stuff there in terms of HIGH functionality.

[@TheBioneer]

Yes!! Planning a video on this!

[@sunte91]

You just named some of my favorite activities. Add Parkour, juggling and just “childish” games like hide and seek and we have a good time 😄👍🏻

[@TheSanityMachine33]

@@TheBioneer You rock! I'm new here but learning lots.

[@kennycherry7684]

Being universally able to adapt to almost anything bc I train for everything is where I would always wanna be

[@HoofinBob]

love your channel and BLOODY functional indeed. As a former Royal Marine this was exactly what we were about... FIT to Fight. I have my youngest son following you as you nail it... nail it proper. Thankyou

[@juliehammer2903]

Got your 2.0 program and I'm starting it today. Pre-Covid times I was doing really well with the big compound lifts (deadlift, squat, press, pull etc.) but through having a desk job, working from home, and the childcare/school from home, it threw a major wrench into my routine. I became more stressed, sedentary, and gained weight. My husband and I recently decided to clean up the weight area and get back into lifting. We also decided to add a treadmill so we could get more cardio in during inclement weather. While unpacking it, I could lift it my end fairly easily (yay for deadlifts!), but had great difficulty MOVING with it. I came to the conclusion that being able to lift heavy is fine and all, but then what? I couldn't do much past lifting straight up and down. Forget lifting while maneuvering around corners and down stairs (we did manage eventually). I love practicality and efficiency. The big lifts were very efficient when increasing pure strength, but I found that for my purposes, they weren't completely practical. I'm also a couple of years away from the big 4-0. I want to maintain my ability to move as I age. I've seen the decline in my parent's abilities to move while just doing everyday tasks. But I don't just want the ability to still be able to move when I'm older, I want to move and do it well. Better than well, actually. I've always heard it said that you should define your goals before starting a program, but I never had any past "get stronger/look better/be "in shape"." This time though, I want to be an all around superhero. I want to run faster and farther. Lift more and harder. Move powerfully and with ease. I want it all. I wasn't sure where to find that or what exactly I was looking for, but then I found your channel and it all clicked! This is exactly the mentality that I was looking for! Nerdy / "for fun" reasoning and all! So, thanks for all you do. You are truly an inspiration! But enough from me, I think its about time I start training like Wonder Woman. :-)

[@TheBioneer]

Thank you! That's awesome and good luck with the training! Exactly: you never *just* need to pick something up!

[@wkrapek]

Your hanging and sit/squat video was a home run for me. I’ve never been so wide open in my entire life. All my back and hip problems completely disappeared. I’m also doing wind sprints for my HIIT. So the exercise you showed us for sprinters will be worked into my leg routine TODAY. Keep on keeping on!

[@aventurero4260]

I agree 💯 on that pal I started squatting for about 2.5 minutes every day for the past 4 weeks and I have recovered so much flexibility and the cranky noises in my knees and ankles have gone

[@nfix09]

started doing dead hangs and hanging knee raises after his video, shoulders and upper/lower back haven't felt this good in years

[@medicineman6454]

Also, a response to people saying "when would you ever need to sprint or climb or lift someone"....I personally train "functional movements" (and carry medical in my car/on me) so that if disaster strikes (car accidents, natural disasters, etc) I can respond and hopefully be able to help others. You are your own (and those around you) first responder when literal seconds count. To assume otherwise is irresponsible and downright dangerous.

[@michaelschemmel1984]

If someone asks that questions, I'm like why the f*** exercise at all? What, you want to look like a bodybuilder? That's an even bigger waste of time in terms of comparison...

[@seanbarker9272]

I really like natural hypertrophy he has a series on philosophy and it's absolutely great, saying that I disagree with his comments on functional training, but generally 99% of his content I agree on and find insightful

[@alfilmore5519]

A lot of why I’ve taken up functional training is for mobility. It’s just something about knowing if I need to twist, bend or crawl that I can as oppose to on that rare occasion not being able to.

[@gmkgoat]

I find a lot of detractors of “functional training” seem to be people who don’t work for a living that assume anyone who gives a shit about fitness also does not work for a living. When you run, climb, jump, carry, swing, and lift things for your job, the value of pure strength as a measurement of fitness falls through the floor.

[@mjeff7557]

Had to help someone move recently. And can honestly say that the training I have followed from here helped immensely. So a huge thank you Adam for the effort you put into this channel, books, and training program.

[@James-zu1ij]

I think joint longevity benefits from functional training due to the optimal distribution of forces. Also, postural skeletal maturation; especially for women and their shoulders and back.

[@traderflex]

Dude, no need to defend yourself. That guy is an idiot! Bodybuilder trainers at my gym always complain about their backs, shoulders and knees. They walk like robots. Today a trainer was attempting a deadlift of 405 and he has a bad back and knees. That is the problem with heavy weights. You will always injure yourself. Since I've been training functionally for a year and with lighter weights and more reps, zero injuries. Done with that done with the heavy weights. Also, I do the ATG program with Ben Patrick and I am actually getting a lot stronger working all those supporting muscles. I don't need heavy weight training to lift heavy weights. Keep up the good work Adam! We need more people like you and Ben!

[@Ethan-Relearning-Movement]

Bioneer and NH are two of the channels I watch the most, and to see such a mature interaction through the videos and in the comments from everyone is commendable.

[@justinvidanes5186]

You're a very intelligent man. You have a good craftsmanship of expertise. I feel that guy will be one of many people looking down on you. I hope people begin to question the negativity they put out there on the interwebs and hopefully humble themselves to question like someone on socrates level. This part of my post. I wanted to give you a shoutout bioneer. You have helped thousands of people hone this craft uou have perfected and we can see you continually perfect. I have so much love and admiration to you brother. Keep going!

[@robertwright8306]

I've been a trainer for 20 years and I can say that most people that say "functional training doesn't exist" OR "overtraining doesn't exist" are just saying things that will get them attention and make them look more intelligent than they really are bc they "know something that nobody else is telling you". Then the irony shines through. And the Bioneer sets you straight lol. Thanks for making this vid! Been a sub for years.

[@dapperdudekyle]

Very well said!! So true

[@Kinta02]

Just that this absolutely does not apply to Natural Hypertrophy

[@worteltel2914]

The push back against "Functional Training" is because of many (I'm not saying All, I said Many as those who Speak the Loudest = become the "Normal" of what people perceived what the group preach for) of who practice Functional Training, came with "Your Training isn't Functional" & "All Those Big muscles are just aesthetic not functional". Those words are what most people see that gives Functional Training THE Bad Rep. I believe practicing both will give us the best results, as one fulfill the other, just like relationship 😂

[@ardekakka]

i think most ppl are smart enough to understand what functional training means and how the focus/goal of the training defines it, hopefully

[@_S3R4PH_]

Exactly its just logical sense.

[@pedopm]

Mr bioneer my man! U are a real hero to me at least. You have intelligent argument for your training routines. Thank you for all the motivation you have been giving us, keep it up man!

[@SlickRieck]

generalists feels almost diminutive, and being a specialist is whole heartedly limiting They used to call someone who was a master of all trades a renaissance man, “a man can do all things if he will.” The ideal embodied the basic tenets of Renaissance humanism, which considered man the centre of the universe, limitless in his capacities for development, and led to the notion that men should try to embrace all knowledge and develop their own capacities as fully as possible. Specialists are just humans who are ONLY good at one thing, limit yourself if you will, but don't hail it as the peak of potential. Generalists FTW

[@thankskanye1521]

FTW

[@QuincyKane]

Not everyone has the same goal with their training, and not every style of training leads to the same results. I was confused for a long time by training for "strength", when what I really wanted was "performance". Those training styles are quite different, and one definitely makes you feel more like an "action hero" than the other, which is what I want. I want to be an action hero, and so long as I focus on improving my performance, my body will reflect that. I might not get as big as a body builder, but I don't wanna get that big anyway! Thank you for the content you make; it's exactly the kind of training I enjoy!

[@merlinrubyyoda]

Keep up the GREAT JOB you do Mr. Bioneer, you do an awesome job on the variety of exercise displayed, I have added some good stuff to my workouts from ideas I've gotten from you (thank you), I am 61 and have worked in outpatient physical therapy since 1994, I see people younger than me that have many physical issues that are mostly due to INactivity, I see people older than me that just can't take care of themselves (mostly from just not moving enough throughout their lives), there are many GREAT features about what you do so just keep doing what you do, my best advice to people is stay within yourself as you go forward and keep moving as much as you can!!!!

[@XanthanLazarus]

Great explanation. From my short fitness journey since 2020 I've realized that training modalities and diets are exactly like religion or tribal like. Everyone feels the modality and diet they like is the one that works because of the results it got them when everyone doesn't respond the same to every modality and diet. As you said in your book "You won't need to do this function, until you do." I think that's the core message of this video.

[@pb1drgn1]

I am coming from a test engineer mentalility. There are 3 major types of device troubleshooting: Component level, circuit level, functional level. I feel that most traditional workout are at circuit level. This can be a specific/targeted style of workouts. In my mind a functional workout is a bunch of specific/targeted workouts.

[@panexplosivoh3113]

We should change the name of functional training to optimum health training

[@hazelmaines2040]

Keep doing your thing. Functional training is transferable to a myriad of real life situations where we suddenly need to perform physically well, and safely on demand. Resilience boosting and adaptable skill building.

[@montemaxwell3821]

54 years old, former track & field All-American, who has been coaching and training with “traditional” training for over 35 years..got tired of being able to still bench press over 365 lbs and squat over 500 but could barely pick up trash off the ground, not do one pull up, could barely run one mile without stopping, and just didn’t feel strong…ditched the regular gym for kettlebells, TRX, weighted sleds, body weight exercises, sprints, etc. Mobility improved, endurance improved, I feel much better, more energy, and I actually feel strong!! Just for fun, threw some weight on the bench and did 225 for 30 easy reps despite not benching for over a year. Conclusion: do what works for you at your stage of life. Find your weaknesses and work on them. Don’t avoid them and only train your strengths.

[@justin2011h1]

Britain vs France, History repeats itself.

[@ryank42301]

Absolutely love your work, primarily for the positivity, enthusiasm, and creativity in exploring, developing, and generously communicating the various ways humans are capable of moving. I am indifferent to the terminology (even if I can appreciate the arguments your critics make about framing it as ‘functional’) because the body doesn’t care what you call the ways it moves. At your core, you and others I learn alongside (Mark Wildman, Peter Attia, etc) are helping people understand how we are meant to move and how to be better, in a sustainable way, at doing those things (standing up straight, running, gripping, picking things up, rotating well, throwing things, balance, carrying things, jumping etc). Whether it’s for play or work or sport or aesthetics or longevity etc, that ability to just move well as a human under reasonable loads for reasonable times across reasonable distances simply improves any of those things. I like your geeky enthusiasm for super heroes but a super hero to me is anyone that can pick their great grand kids up or crawl around and play with them without hurting themselves; I want to be that guy one day and I know that means learning to move well now and continuing to develop that every day forward. Thank you for what you do and how you do it.

[@specs6637]

One of my motivations for wotking out is my family. I have grandparents that need to be lifted sometimes, so i train to be able to carry them without the risk of dropping them

[@Stoltz123]

Now I haven't seen NaturalBodybuildings video, so I'm not specifically pointing at them in this - But I've noticed that it's become very much more common nowadays for fitness content creators to rely less on their own ideas and instead hope to gain traction by shooting down others. Another example here is MovNat who recently on their Instagram made a few videos where they did comparisons between more typical gym exercises and the MovNat versions and portrayed the gym exercises in a dull and unintelligent light, refering to the gym as the 'human zoo'. To someone like me (and I would guess many here), who incorperates several different styles in my training, it just made me want to distance myself from MovNat more. Same thing goes in a lot of youtube videos, where everything is about showing why everything else is wrong, rather than why your ideas could be right. It really shows who is genuine about their ideas and who is not, and that said, thank you for not taking that road @The Bioneer, and also for turning this into a fruitful discussion rather than an argument!

[@ToddDCLT4]

I started hanging everyday, and deep squatting daily for a minute long each several times a day. Make sure I do pull-ups, pushups everyday on top of regular training I feel ten times better around my neck, lower back, and shoulders, also no more clicking on my shoulders. I love it. The biggest surprise was no more FEAR OF BENDING OVER. lol to trust I can do it, is very rewarding.

[@jreverie7018]

Fully relate to what you said about being the guy of the joke of being asked to help move. One of my biggest motivators years ago for change was that my mum was having to help me mow my own lawn, because I couldn't do it. Although in my defense I was injured, I knew I had a lot I could work on. I relate to your channel more than anything else I've seen over the years. I don't want to be necessarily the guy with the huge muscles, I just want to be able to do some pretty demanding movements that may be required of me, and live a physically and mentally confident and competent life. I have learnt so much from watching you over the years. Currently recovering from a nerve transposition surgery in hopes to gain the feeling and function of my arm back, can't wait to hopefully unlock my natural potential. :) Keep up the awesome work and message, it's greatly appreciated! A lot of what I learn from you I teach to my elderly Dad who has a neurological disease. He's been a lot more motivated too, and becoming more confident in his movements

[@timluiz9210]

I just wanted to let you know that I happened upon your channel because I am always looking at people who train (which ever method they personally enjoy) and you popped up as a suggestion. I “continue” to watch your work because you seem like a very genuine and honest person and one who enjoys what he is doing. Keep it going and I’ll keep watching 😉 We all train different and it’s beautiful, let’s learn from each other.

[@Angel-bl9rs]

Here's a tip, if you can't coin the term "Super-Functional", you can use the prefix "Supra". Means virtually the same thing, and sounds even better.

[@medicineman6454]

Alternate response: functional training is fun. End of video. In all seriousness, great points, and good video.

[@TheNomadicCat]

Frankly functional training just makes sense. Martial arts coaches both MMA and even traditional arts have been promoting specificity in conditioning exercises for years. Also in addition to your channel I watch Mark Wildman and Resistance Band Training and they both emphasis mobility in training for everyday life. Dave just made a video about how rotation and movement exercises are crucial to maintaining physical prowess as we age. Your approach works just fine. There's even variety to keep from getting bored by monotony and the individual can play around with the various ideas to see what works best. You're leading us down the right path, Adam!

[@petrospavlidis7747]

Thank you for another great video. I finally got a gym habit going this year after starting with kettlebells last year. At 36 I have started feeling the effects of age, and also meet a lot of elderly people in my job. So that is certainly a wake-up call to how I want to spend my older days. Working in a psych ward also means that the stronger I get, the safer everyone is. My functional goals are being able to either stop someone and hold them down or carry them, without anyone getting hurt. This applies to a lot of areas of life. I want to be able to carry my children or wife in an emergency for instance. So, I started with powerlifting, compound lifts. And later I plan on incorporating a lot more.

[@deathbleu5741]

It's great to see a debate that doesn't include "HoW fRigGin dArE YoU!!!"

[@chineseboxer108]

I tried explaining this to a bodybuilder neighbour of mine several times. He didn't get it either. All he gets is how many inches he can add to his biceps.

[@cookie_space]

I see it as a form of granularity. Normally, weight training is concerned with muscles as in "I do an excercise for my pecs". One 'level' up (not in better or worse just away from the biological implementation and towards a theoretic plan) would be training for movements. Like "I do an excercise because it helps me punch". And another level up could be a function. "I do this to run longer or be more stable" or something similiar. Not saying that one level is better than another after all if we want to figure out what a good way of training for a function is, we might have to analyse a lower level. It's just that a training routine solely focused on a lower level might not optimally transfer to goal set on a higher level

[@dapperdudekyle]

The benefits come as a side effect of working the muscle for sure.

[@matthewrandall9833]

Totally agree with everything u have said, when I was younger I just wanted to be big and and strong but as I've gotten older my thinking has changed, basically I've noticed that feeling older is basically losing strength mobility and flexibility so now I'm older I feel that functional training is definatly the way to go in terms of feeling younger for longer as I age

[@GameManiac3]

After being in and out of the gym for more than a decade, I can confidently say that I am far more impressed with someone who can do walking handstands and control themselves perfectly in space than someone who can lift huge numbers. I can count on the former for a myriad of things and that is what I strive towards. A very strong generalist.

[@nerzenjaeger]

I would say that confidently, too, if I was "in and out of the gym" for more than a decade.

[@GameManiac3]

@@nerzenjaeger Instead of pussy-footing like a coward, be up front. Even the feeling of anonymity is not enough for you? Speak clearly. What's your understanding of my statement? You think im in 30%, out 70%? 50-50? 10-90? 90-10?

[@davidhoffman6980]

I'm glad you made this video. If you make a living selling ideas like functional or super-functional training, then you should be able to defend them intellectually. It shows that you're not disingenuous, and if anyone was inspired by you, but then saw functional training called into question, and saw no response from you, then they might have given up on something that was good for them. So I think it's a good thing for you to respond. I also think you responded in a polite, respectful manner.

[@mianashhad9802]

I appreciate your writing an article to go with every video. I am one of those guys who likes to read, especially, when the videos are slow and waste so much of my time. (BTW, your videos are much, much more engaging and fast-paced than other content creators. I had no problem sitting through this rather long video.) Love your channel. Precisely what I was looking for for a long time.

[@shade116]

I'm a Senior in high school and I started training at the beginning of the school year, I've wanted to train to be better in every regard, not just one as in my life I've always been a little bit of everything all at once. your videos have really helped me with that mentality so thank you and keep up your amazing work! your an inspiration to us all!

[@davidcornillie]

The idea of fuctional traning resonated with me and since adapting some of your training philosophies I've noticed that I can do "functional" things like moving furniture or trying new training movements without injury or next day stiffness. My current fitness goals would have been unthinkable just a year ago. Your program and this community have been instrumental in keeping me motivated, interested, and fitter than I've been in decades. Thanks.

[@williamcelaya239]

I love this channel because he doesn’t focuses on specific type of training. I feel like all his videos focus on functional fitness. I’m a plumber in Texas. It’s hot, humid, did I mention it’s hot? Lol. Is a plumber you need to be able to work smart in the heat and move as to make every motion count as to not waste energy and hurt yourself. This type of training it’s very useful, beneficial and needed, because I see a lot of older guys in my field that are busted up and miserable because they don’t train on their time off. I have found when I don’t work out in my personal time, my performance on the job site sucks because I’m stiff and I get winded easily. Functional training is truly a game changer. As I said I love this content and I’ll let everyone I know to come and check out this channel. Love y’all.

[@nicolasson9650]

Bioneer, your functional training was something I always visioned about the body for a couple years. It can be realistic and beneficial to people. We push, pull, carry, hold, swing, run, jog, stretch, dodge, twist, punch, and more. This made me believe that functional training is about appreciating the value of momentum. We are built to move around in our environments. It's just fun trying variety of exercises at home and at the gym. It could be hanging on a pull up bar with some weight, carrying a heavy box upstairs, lifting my body off the ground in a squat position, shadow boxing, moving heavy packs of water bottles in the house, getting down on the ground to clean the floor, mowing the lawn in the hot weather, etc. I remembered having a hard time doing some of these simple and consistent things. What's worse is I always suffer from fatigue. But after training different parts of the body to "WORK together and SUPPORT each other", I feel much more fulfilled with responsibilities and chores in the house. It's so funny to me now because one day when I was helping my little sister with the lots of groceries from my car into our house, she asked me "How did you get this done so fast?". I was moving swiftly to getting everything in the house in a short amount of time and I always felt great about it because before I would feel tired or...sluggish. You really inspired me to at least look at the little and basic things about the body and how they can contribute what it can do for a person in the long-term. Hmmm...endurance, explosiveness, mobility, strength, flexibility, cardio, etc. The list is endless in my mind when I exercise; and that's what keeps me excited. Again, keep going with your program BIONEER! It may not benefit everyone, but it can benefit somebody. And that somebody may come back to your channel to thank you for sharing your philosophy about exercise. It might have changed his or her life for the better because of you (who knows?) :)

[@EmperorJ123]

When I was a labourer, if I'd had this channel, I might still be a labourer as it could've helped me sustain my work rate and injury protection..... I rate your work highly as lots of exercises are things I discovered in a sense during my normal working life. Strength came along, an ex-navy man taught me to lift and move with weight, and I was a very powerful man. Big up yourself.

[@Deondre_Clark]

Functional training is the MMA of fitness

[@raresmocanu1743]

Rather than train to look like I'm active (40' in the gym, 3x/week), I am active (calisthenics every morning, kickboxing, swimming). Takes a lot more work for less visible muscles, but it's more healthy and fun.

[@danielcartwright8868]

Great video; I love your conten (and your accent + cheery demeanor!) As far as the average person not needing to do a pull-up, I would just add that while it's not a situation you might run into in everyday life, there's always the 1-in-a-million chance that you find yourself dangling off of something and having to pull yourself up to safety; imagine being on a cruise ship that goes sideways, for example. Better to have the abilities and not need them than need them and not have them.

[@AICTTRADER1914]

totally agree, I used to lift heavy weights, and I never really built bigger muscles except my legs with squats and deadlifts the risk of injury was so high, but I discovered because of age mainly I changed my training to body weight and resistance bands which I love using and now your strength techniques, I am bigger and more muscular than I have ever been and I am in my sixties, the more varied ways I challenge my body the better it responds. p.s so jealous of those muscles ups, I would love to get to that level. also this channel is awesome thank you I cannot praise it enough Its motivated me so much

[@arnoldbreach]

I think you provide particularly useful and thought provoking content, especially as it helps to avoid a blinkered and limited approach to exercise. That this keeps things interesting and fun is also important regarding motivation in the long term. Very well done, and all the best for the future:)

[@jerimiahbenson8912]

Adam see ur almost at 600 thousand subs proud too know and believe in ur work, u offer so much value that is unconventional or not high lighted. your whole body of work is a testament too small steps leading too a big result overtime. I remember being like damn this is damn gd content but doesn’t seem so popular. Than me saying today same thing then looked at ur subs & the video quality of this vid lol. The progess is fking awesome.go Adam.

[@Marshadow69]

Splendid video..and as a response or reaction to the other one - i commend your well measured and restrained. I wish reaction videos on other topics on the Interrnet looked to your example

[@nicholadeanewriter3499]

I love your functional approach so much I keep a grip trainer in the bathroom. Not very good at remembering to do calf raises near the kettle but I'm working on it. Bodybuilding can be very daft at times, but being able to have far better cardio, strength and mobility fitness at 49 than I did at 20 surely isn't, and that is down to the totality of what I do, Inc things like reverse plank (ta for that video btw) yoga, Caroline Girvan, Ironwolf, Tom Merrick mobility, Ben Patrick...I love it all and have lots of fun, so keep producing these functional videos!

[@danhorneij3291]

You are the go-to guy for fun and good wo workouts. There is no need to defend your philosophy on training as it is well thought out, interestingly presented and works. People should copy you.

[@finalcrash244]

I like when response videos at times have no drama and there is common ground. I agree with both of you and glad you still use bodybuilding, but like you said on the side to compliment the rest of your routine. I can agree with that and just adding the basic things you mentioned could go a long way to help your body age better.

[@bobgladstone4104]

I bought Adams Super functional 2.0 course in December 2022. I was 18 stone over weight and not particularly fit. In january this year 2023 I went on a strict diet and started following Adams course. I beagn walking progressing to jogging and running 5k a day. I lost over 4 stone and last month at the age of 63 did Tough Mudder South west and not only completed the course but every obstacle something that I never dreamed would have been possible last year. My attention to my all round fitness and strength training really helped. My diabetes is now in recession and I manage it by diet and exercise and no longer need medication. I also like to play Chess to keep my mind active and my improved fitness has also seen my brain stimulated and my Chess has significantly improved. All this would not have been possible without Super Functional Training. Thank you Adam and keep up the great work.

[@mx3511]

Please do a garou workout from OPM pls, I know Jax did one but he did the gym workout, I want to see a way to train outside

[@sethdoeslegalmeth3162]

dog. its called calisthenics. i get what you saying but garou is a fictional character beyond god levels of strength right. Just attaching a anime characters name to a workout has nothing to do with it. its just for clicks and name sake. if you want to train outside calisthenics all you need to know. he has already done videos on this look it up.

[@juliusmunchsndergaard8597]

@mx Jax blade made a really good Routine mixing weights and calisthenics I’d recommend looking it up

[@johannesstephanusroos4969]

Horse stance, reverse lunges, bear crawl. Until you puke. At least twice

[@jhcowatchinglifestyle]

Nice video man! Really nicely put overall. Honestly, everything I have studied form sources contained within youtube, various texts on training, nutrition and other philosophies (breathing, temperature extremes, meditation, etc...) all have some value to (me) the individual. Having good form, thoughtful thorough movement is all good in various amounts/intensities over a period of time given adjustments to nutrition, age, gender and ROM. Ultimately the goal is to get stronger as we age. There is no one path up the mountain and even a path chosen may not work for every part of the journey.

[@shark3380]

You are a legend! I got your book and i love it

[@zanehuether6031]

Thank you for keeping this fun and bringing us options in how we move and train

[@mikeward9870]

I really like your functional training videos because you make understandable how the training helps you out with things a person might use them for in life outside the gym.

[@thepandaman]

I really like your channel, and as someone who lives on a smallholding and whose workouts consist of literally chopping wood and digging the garden, I like your style of training for picking up tips for some exercises/stretches that will help prevent injury. Am far more interested in targeting all the various small stabilizing muscles than making the big obvious muscle groups bigger for the sake of it.

[@catvalentine4317]

As an acrobat, including functional training has been extremely beneficial to my performance! I initially started going to the gym again because of an injury, but gaining especially more core and pull strength has made my training so much easier!

[@Arkhs]

The 100% most functional exercise isn't deadlift or pullups. It's easy to answer, it's walking. That's why I try to put long weighted hikes in my training. Fully agree with your message.

[@forasago]

True.

[@BruceWayne-fj9bm]

Well it depends on what your function is. If you’re an athlete or wrestler then yes deadlifting and pull ups is the most functional and more functional than merely walking.

[@Arkhs]

@@BruceWayne-fj9bm no even if you are those type of athletes. You will still need to walk more often than that. There is literally nothing you do more than walking. If you had said a disabled athlete in a wheelchair. Then I would accept your point.

[@csn583]

@@BruceWayne-fj9bm Specificity. The most functional activities for those athletes is still going to be variants of their sport, not distilled repetitive movements. I'd say off-trail scrambling is far more functional than weighted walking. May be biased, just returned from circumnavigating Lake Tahoe, but I don't think simply walking (or running) on a groomed surface is a very good idea. Variety of movement is functional. Repetitive motions dig deep grooves and everything outside the groove gets more rigid ans fragile.

[@RobertOgilvie]

Hey Bioneer, Greetings from Canada! Great job dude! Any sport without true performance really confused what training is and the need for outer performance.

[@karendarbres]

As a tree surgeon I do a lot of rope climbing. Less now due to different techniques, but it’s still part of my day. I lift branches and logs whilst balancing on wobbly branches. Etc etc

[@MichaelGilboe]

I've watched a ton of your videos (and have enacted several of your exercises and changed my approach to working out in general because of your ideas. I had no idea you had a book on functional training. I ordered it immediately.

[@bigogtt4905]

Man I really like your style of training. I like bodybuilding specific workouts ass well. In my opinion they are all just different tools that help you improve your physique or just overall health. I just subscribed man. keep it up man hope to see you doing this in your 40's 50's & 60's

[@usmcshaft13]

great video. you handled it like a gentleman and adult and i hope it was well received by those who didnt understand the concept of terminology. im an exercise science major and i love all the different forms of training. they each have a purpose and to say to someone hey the training you dedicate your lifestyle to is garbage, is narrow minded. ive been a personal trainer for 16yrs if someone comes to me and says "hey i just wanna be healthy and functional" im not gonna throw them into a body building program thats silly, where as if i have someone that asks me to train them for body building all i care about is asthetics. train for what you want not what someone else says is the best. great job

[@BlimeyOreiley]

To each, their own. The most important thing is to do what you enjoy. Too many people don't move enough. And anyway, you're preaching to the converted here. Good response, kept it friendly. Nice work.

[@kimeriksen6687]

Hey Adam. Just want to say I personally enjoy your videos a lot , great to see all the different stuff you try out , keep it up :) As to functionally training, I´m 100 procent with you. Really it does´nt matter what we call our training, it comes down to what we get out of it. I think as you grow old you are way better of having done functionally training , it is variation the body wants and thrives on. Unilaterally is not good for anything, and the most important thing about functionally training is have fun mate . If our training is fun , challenging and varying , we are way more motivated to go to the gym. It sure looks like you are having fun in what you do, and I try to mix up my training with your stuff , its a great combo even though I´m 55 .So age is no obstacle - so fare :)

[@marcoo.3807]

You asked so: Functional Training means to train to be who and what you want to become. Functional Training for Me: ATG Split Squats ATG Squats Air Squats Nordic Curls Hindu Pushups That's to combat the stiffness from sitting or standing without much vatiation during my work or home life. But functional for me also extends into: reading both fiction and non-tiction because TV gets boring and I have a lot of unread books on my shelves Running because I consider a low mile time as a good indicator of heart and lung health Lifting weights because you can perform any physical skill perfectly, but if you have no strength or power behind it, then you won't be able to perform it anyway Staring at a computer screen because I want to work from home one day and I need to be able to focus on a computer screen for extended periods of time Discipline because I can't get anything done if I just put it off TLDR of my mini-essay. Functional training encompasses a whole-life perspective for me. It's a means to get me to my goals.

[@chrisdraper845]

I mean it always boils down to doing what suits you best for what you need. For me, in the past couple of years, functional training has certainly helped me in trying to undo the damage caused from years of having a desk job. Doing that and then doing the traditional gym training, one extreme to the other, I believe, has certainly contributed to my problems. My posterior chain certainly has issues nowadays, really tight hamstrings and lower back issues being the most obvious. Functional training is helping me undo all this and I’m certainly thankful I found invaluable channels like this, that really opened my eyes and rethink how I exercise. It’s definitely helped me personally.

[@patrickshea9392]

I bought your book. I read your book. I enjoyed your book. I'm a blue collar working man who uses functional training (including ideas from your book) to keep myself in good form to make work and other aspects of my life easy. I think functional training is the best kind of training for the *average person trying to have a good life and be healthy. Love your channel!

[@VonPete105]

Let us not forget the concept of General Physical Preparedness. Being fit and strong enough to turn ourselves towards any physical activity - sport, running, playing with any kids in our family, moving house - and doing these things well enough without having to train specifically. My take on functional training is that it is any training that applies to the majority of physical activities, whether you call that general or non-specific, and thus builds general physical preparedness. It should be the foundation of any training programme, with specific training being built on top of it.