Functional Muscle 4: Can You Build Your Chest With CrossFit? 30 Minute Workout

[@lawrenceforsley3411]

You would be hard pressed (no pun intended) to find better and more comprehensive content of this type anywhere. And it’s “free”. Great stuff Marcus.

[@marcusfilly]

Thanks so much for watching! We love making this stuff.

[@justrione]

Agreed

[@hughmility1792]

Filly your one of my favs for fitness content / inspiration.

[@blueeyedbull67]

Pretty in shape, 54 yr old ex-athlete, I loved this workout but it really kicked my butt this morning, especially the second part. Thanks for the great content.

[@marcusfilly]

Glad you gave it a go! It will sneak up on ya if you are not careful!

[@MCP85]

Excited to started my first day tomorrow with functional body building!

[@marcusfilly]

How exciting! Enjoy and welcome to the team!

[@10thmountainvet]

What chains are you employing in the video? Enjoying the videos. Slowly evolving my workouts while dealing with chronic damage. Definitely enabling me to engage the core (lower back) without the usual “high-risk” maneuvers. Hope you are enjoying your business and life transitions! Congratulations on all the successes.

[@laven69]

“Everyone loves a good chest pump… and if you don’t, I’m not sure I can trust you”😂

[@thepieman2742]

I totally agree about dips! Very underestimated important exercise. I wished I’d have concentrate more on triceps dip years ago. And rather than straight bar flat benching, a suggestion here is using a swiss type camber bar with a low angle bench incline. For me it makes chest routine more fun with less stress on shoulders. Functional yes 👍

[@thepieman2742]

I’m should add that (for myself) being older doing flat bench press with a straight bar is hard on the shoulder therefore putting muscles at risk. That is why I mentioned a swiss camber bar as an alternative. There’s a few available and they work great using wide or narrow grips. Kabuki is one. I’m sure you tried them out. I’d be curious to know which one you like the best!?

[@marcusfilly]

I’m all about finding ways to reduce shoulder stress

[@daryoes]

you always inspire me, thank you for the great content you are making.

[@marcusfilly]

I appreciate that!

[@vincentp-n-jfitness4830]

This workout is amazing! My chest is feeling it! Dope sequencing.

[@marcusfilly]

Awesome!

[@4pawreiki]

Although I’m currently dying from the FBB squat thruster combo 😂 love the programming 💯💪🏻

[@marcusfilly]

Death by squats or death by chest!

[@bryanedwards1353]

Tell me that gym wall color again please. Thank you.

[@brandenfini2822]

Marcus - Which Persist track most closely resembles workouts like this? I subscribe and have tried Persist Pump and Pump Lift. I've found that neither has such a focus on one muscle group, and aerobic isn't interspersed either. This specific exercise was excellent.

[@kenwang2666]

Always great contents with good exercise patterns and selection of effective moves 😊

[@marcusfilly]

Glad you think so!

[@brockdavies7015]

Great series!!! Curious how you space out the exercises from this 4-part series in a week? Push day, pull day, and leg day?

[@marcusfilly]

Something like that. I would probably do the following Mon - legs quads focused Tuesday - back day Thur - legs hamstring focuses Fri - chest

[@lennygriffin4464]

Very good content, Thank you for sharing your knowledge and experience. Stay strong

[@marcusfilly]

I appreciate that! You too

[@tasteofchaos6558]

gonna go hit this right now! wooooooo

[@marcusfilly]

Wr me know how it goes

[@hommefield9612]

You mentioned the rowing as part of the conditioning, but would the burpees of it as well?

[@jasonsani164]

Great content!! Thank you

[@marcusfilly]

My pleasure!

[@nicholasfonti8139]

If you are someone who doesn't train with a barbell, what would you recommend to use as a replacement for the bench press movement?

[@bubbie23jw]

I’ve been training like this for years

[@goergejones3802]

Love this series, got all the kit at home do very similar stuff, I'll try these for sure. Top stuff as always 👌

[@liamhook8427]

Great content as always! I’m curious, would you sub these workouts (same for Parts 1-3) in for the strength portion of persist? I.e would you keep the prefatigue and conditioning pieces before and after? Thanks

[@joshuadimercurio2193]

Question about nutrition: How much salt/sodium do you intake a day? (I make all my own food so I add in my salt) I aim for two tablespoons of Celtic sea salt, which is about 11,400 mg of sodium. I drink at least two gallons of water a day, and 1/4 tsp of creatine usually each day. I weigh 135 lbs, and work out daily+ using a sled and cardio and other activities. Is this too much salt? (I also eat about 3000 calories a day, all "one ingredient" foods)

[@zsmm1972]

Great stuff as always, thanks for sharing. Happy easter and God bless.

[@marcusfilly]

Let me know how it goes

[@karimhanafy366]

Hi Marcus, great videos the functional body building. I have two questions, what is the proper replacement of rowing machine as my gym doesn't have it? Also if I want to combine the four muscles (quads, hams, back and chest) into two days, what is the proper combination?

[@marcusfilly]

You can sub the rowing machine for any other cardio - bike, run, ski if you have it. If you're training for two days, try something like this to hit those groups. Day 1 - shoulders, triceps, and quads Day 2 - back biceps hamstrings and chest

[@karimhanafy366]

Thanks a lot Marcus

[@FC-dv1eb]

Hey Marcus, thanks for the video, the workout, and all your knowledge. Out of curiosity, have you ever tried building a bigger a chest (as a primary fitness goal after Crossfit)? Anf if you was to do so, which approach would you choose in order to get the best results? (Lets forget about what is most emjoyable) Would you still do it the way showed on this video? Or would you be more focus on just bodybuilding style of training? I have seen, and heard that mixing cardio and weights can confuse the body as it doesnt know wether it is building muscle or aerobic capacity? Would love to hear your thoughts on it. Anyway, big fan of your channel keep it going.

[@RushilJain-si2hx]

Great question. Same worry here. I am 19, relatively fit and I have been hitting the gym without any goal/intention in mind from the past 8 ish months. Now that I have more time though, I have the same question as yours if this type of workouts can build strength, because I'm sure they do provide great agility. Any advice? Thanks!

[@drmaybe7667]

Hey Marcus, I was wondering, do any of your ebooks include a diet plan? Also I like many have started to workout at home. I KBs, bands, a sandbag, jump rope, chin up bar etc but no barbell or dumbells. Any particular program of yours you would reccomended? Thanks for all the great content Jed

[@marcusfilly]

Our Persist members & clients do get access to our protein e-book. For minimal equipment, try Minimalist. functional-bodybuilding.com/persist/

[@luislandrau1839]

Did this one this morning! Definitely challenged me and felt great. I ended up switching the rower for the jump rope because I saw you say that in one of the comments but my question is how long should I jump rope for? And last set I did the spin bike so how long should I do for? Thanks for the content

[@SerpentOfSatAna]

Jump one minute

[@luislandrau1839]

@@SerpentOfSatAna thank you!

[@rickyricky1434]

Where can I get crossfir workout books

[@FY-ot5vp]

I love your videos bro, but i have a dumb question, I don't have a smart watch and my gyms row machine does not show how many calories I burned how do I know how long to row to burn 20 calories?

[@marcusfilly]

Not a dumb question. Here's a great resource for converting these types of measurements. According to this chart, 20 calories would equate to about 300 meters. 300 meters should take you around 1:30 to complete. If you're timing, you can just time yourself for 1:30 instead of focusing on meters or calories. Hope that makes sense! instagram.com/p/CmQIdmYrLjP/

[@FY-ot5vp]

@@marcusfilly I love you man! Thank you Marcus!!😊❤️

[@lom91]

Thank you for the videos and the ideas for programs, just a question if I don’t have rowing machine or a treadmill can I use a jumping rope and if yes how would you suggest to combine it?

[@marcusfilly]

Jumping rope is a great tool to substitute in. Just go for a similar time frame that the equivalent run would take.

[@lom91]

@@marcusfilly great thanks a lot 💪🏼😎

[@lom91]

@@marcusfilly great thanks a lot 💪🏼😎

[@lom91]

I do have another question, I’m coming from a background of powerlifting and bodybuilding I try to change everything and to follow the FBB just some times it’s make me to confuse a bit. My question is how can I contact you with someway so you can make me a workout program so I can follow it to progress? Sorry if my English is not correct I’m from Greece

[@mathieu_mancel]

Wow ! I'm loving your approch 😍💪 What rowing alternative can I use for an outdoor session ? Is skipping rope a correct alternative ?

[@marcusfilly]

Skipping rope or shuttle runs work!

[@mathieu_mancel]

@@marcusfilly thank you 🙏

[@remigijuspastarnokas6385]

I did it with assault bike :D works fine too

[@mediocrejoker9447]

i learned plyo pushups back in 06 when i saw crossfit for the first time. no way at 52 i'd do them now tho.

[@marcusfilly]

You can always regress them back to regular push ups

[@mediocrejoker9447]

@@marcusfilly i do mechanical drop sets these days.

[@joshuadimercurio2193]

What could I substitute the rowing machine with if all I have are dumbells and rings?

[@marcusfilly]

Do you have a jump rope.

[@joshuadimercurio2193]

@@marcusfilly no, but I could purchase one. The other option is I bought a Torque fitness Tank m4, and the tow rope just came, would something like that work?

[@charlieannunziata4535]

Another amazing workout that covers the hows and whys! What can I do if I do not have a rowing machine?

[@marcusfilly]

you can try it on a bike or with running intervals

[@nonobebert7646]

What can you replace the rowing machine with ? I have a pull-up bar and 16 and 20 kgs KB.

[@marcusfilly]

We have a substitution list and chart on our website at intercom.help/functional-bodybuilding/en/articles/5697956-aerobic-substitutions

[@marcusfilly]

try doing KB Sumo deadlift high pull 1 rep for every 10-20m

[@nonobebert7646]

@@marcusfilly Thanks.

[@nonobebert7646]

@@marcusfilly Thanks.

[@nonobebert7646]

@@marcusfilly Do you use zero drop shoes ?

[@jaketurner7321]

This is largely anecdotal, would be nice to see some literature backed stuff. For example the burpee has been shown to be very useless aside from moving. As a optometric exercise it hardly engages SSC. Dips are great but they are chest dominant not shoulder dominant. I also hope you aren’t pushing any heavy weights whilst pre-fatiguing with the rowing as fatigued stabilising muscles can lead to injury, very much depends on the exercise you’re following the fatigued state with. It does look fun, reminds me of circuit styled workouts I did when I was younger.

[@marcusfilly]

I appreciate the feedback. I’m always trying to find a balance between what the research says, which as you know is hardly ever current, and what works in practice. The application of sub optimal principles consistently is far better than the application of perfect principles irregularly I aim to find formats that are engaging and effective to keep the average person doing it for a long time

[@nicholasfonti8139]

which version of your program has this style of workouts in it?

[@marcusfilly]

This would be found in Persist Pump