Is Bodybuilding Still Relevant in Modern Fitness?

Here’s a recent message I received from a reader that concerns bodybuilding style workouts compared to more trendy, functional training modes. I felt the need to post this in hopes of addressing others’ questions out there as well.

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Hi Brad,
I just stumbled on your blog by searching info for over 40 muscle building. (I’m 42 and been lifting/exercising my whole life) It’s awesome! I love your angle and your take on things.

I’d love to get your opinion on something. Do you feel the “body-building” style approach to fitness has been demonized lately in the fitness industry? I can’t tell if it’s because “the science” is actually moving away from it or because influencers are just trying to sell new programs and modes of working out (i.e. primal movement, bodyweight basics, etc.)

Either way, I jumped on the band wagon in an attempt to simplify my workouts and have been doing just bodyweight calisthenics stuff for the last year or two. But despite everyone telling me how it’s easier on the body, I actually can’t help feeling it’s more intense and demanding. It leaves me feeling more depleted than energized.

I’m having trouble condensing my question, but I guess it comes down to this: do you think that despite what the internet is trending towards, that a bodybuilding/more isolated exercise approach to strength is actually MORE sustainable as we age rather than less? I’m all for “functional fitness” but it also seems that a lot of the guys touting that approach are doing some secret bicep curls behind the scenes because they aren’t getting the bodies they have by doing bear crawls and flexibility work alone. 🙂

Thanks for your input. Just trying to find a path I can feel confident in without the endless jumping around and researching. I just read your blog response to Nick’s email and was inspired to find my way and stick to it with confidence.

Sincerely,

Ben

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Hi Ben!

In many ways, this is a common question I get. For several reasons, there are many gym-goers out there who have been training for a while and then hit their 40s and feel like they need to change things up in a drastic way. They either get bored, watch too many social media influencers, or feel like there’s some kind of secret they haven’t yet stumbled upon.

First, it’s not really the age, it’s the mileage. If you’ve been lifting for a while and have a few dings and scratches it’s due to the length you’ve been lifting. You’re not going to get older and not have a few sore joints.

Second, social media and other video-based platforms can skew one’s perspective regarding building muscle and strength. Spend enough time in that space and you will find yourself tearing away from your own experiences and knowledge and neck deep in a highly commercialized and monetized world of influence.

In my observation, fitness influencers are mainly trying to catch eyeballs. They will try to sell anything, say anything, and entertain as much as they can to find ways to make money. And, unfortunately, it goes for some of the more credible online “celebs” as well. It’s becoming increasingly more difficult to stand out online, so many resort to extreme titles and beliefs to get more likes, subscribers, etc.

Yes, there are some great individuals out there who have credible reputations, education, and knowledge. But there’s also a lot of noise. A lot!

Here’s my take on your core question:

Yes, bodybuilding style workouts seem to be looked down upon for several reasons, I believe.

• Bodybuilding style training is just for vanity and has no real purpose in day-to-day living.
• Bodybuilding style training is boring.
• Bodybuilding style training is only for those with good genetics.

I have a sneaking suspicion that the real reason people don’t believe it’s for them is that it’s just plain hard.

Many will gravitate toward pure strength training (or power lifting) because they can lift heavy weight, rest for five to 15 minutes, and claim that they “actually lift bro!”

Additionally, there’s nothing wrong with bodyweight training or other functional training modes, but nothing, in my opinion, beats bodybuilding.

No other mode of training can actually reshape your body. Whether you want a V-taper, bigger arms, more muscular legs, or a flatter stomach, bodybuilding can literally change your physique.

Functional training is also a misnomer. Just because you do a box jump and not a squat doesn’t make it exclusively functional. A good-ole-fashioned barbell back squat is just as functional.

And yes, many of those influencers are telling you to do jump squats for bigger legs, but then sneak off to the gym and hit every leg machine there. In fact there’s a local Cross Fit guy who comes to my gym only to bench press and curl. I guess he doesn’t want to be seen at his Cross Fit box doing those “forbidden” lifts. How embarrassing!

Now, at 40 and older (or if you’ve got a lot of mileage under your belt) your workout will have to change a bit.

For example, I don’t perform heavy squats anymore. I love to squat, but I can’t sustain the heavy, low-rep kind. I just can’t take on that type of weekly fatigue if I want to walk out of the gym that day.

For my own sustainability and longevity, I’ve had to cut out certain exercises, modify old ones, and keep a close eye on weekly fatigue in order to keep going back. I still love to train hard and apply intensity, but I’m just smarter about it now.

I like to adhere to a few rules:

• I train in the 10 to 20 rep range.
• My volume is a bit lower: around 10 sets for major muscle groups and 6 for smaller muscle groups.
• If I’m completely exhausted from something outside of the gym or fatigue is ramping up, I will take an extra day off.
• Absolutely no ego lifting.
• I have to have fun lifting. If it isn’t fun or challenging, it needs to change.

Done the right way and modifying what’s necessary, bodybuilding style training is both sustainable and possible. There are so many things to mess around with to make it not only more effective but also more enjoyable.

Try supersets, giant sets, high rep day (of 20 or more), reverse the order of exercises, try all new movements, and see which ones to keep and discard, high-frequency training (with low volume), or take on a training partner and challenge each other.

Ben, you’re on the right track. Going against the grain of the “all mighty fitness influencer” isn’t a bad thing. Pick the bar back up, lift smart, and start seeing results.

Happy lifting!