Functional Thickness: A Performance-Based Approach to Adding Muscle Mass (Program)

Description

Movement Preview

Frequently Asked Questions

Q: Who is the program designed for?
A: This is for anyone looking to put on muscle mass in a functional way. This could be a non-competitive athlete looking to transform their body or a competitor seeking to optimize their body size and muscle mass for Sport performance.

Q: When should this program be completed?
A: Fortunately, this plan is very flexible. The workouts can be done before or after other pieces you want to do, or it could be a standalone program.

Q: Is this program meant to be a replacement program or an add-on?
A: It could be either. Functional Thickness could be used as a compliment to your normal training, or it could replace your normal workouts for the eight weeks of the program.

For the athlete treating Functional Thickness as an add-on program: You will need to Evaluate Your Readiness to Train on a daily basis. Overtraining is real, and it is catabolic (breakdown tissues). That means -by definition- it is opposed to the anabolic process of building muscle.

For the athlete treating Functional Thickness as a replacement program: While these workouts are short, they are intense. Make sure you take 15+ minutes of warm-up and movement prep before starting each session. After workouts, complete a few minutes of easy aerobic work to flush wastes out of muscles and do some mobility work to keep tissue quality high.

Q: Should I jump straight into the workouts if it’s the first piece of my training session?
A: No. These workouts are written as if you are already warm. This is for two reasons. One, most people who complete this program do it after their normal programming, so including another general warm-up would be redundant. And two, since this program is five days per week, the goal is to keep the workouts very short while not losing any effectiveness. For this reason, warm-ups are not included. So, if you are jumping into Functional Thickness cold, make sure to get a general, full body warm-up in before beginning the workouts. It is your responsibility to make sure you are warm and that your movement quality does not degrade.

Q: What happens if a Functional Thickness workout covers the same muscle groups as my WOD?
A: For athletes who plan to still complete their regular Workout of the Day (WOD) it is a likely scenario that at some point you will see the same patterns and muscle groups in the both programs for the same day. For example, you deadlifted in your WOD and Functional Thickness has RDLs and Kettlebell Swings. In this event, if total volume is low enough, you may be fine to continue with the regular schedule. However, if you feel you will be unable to execute that session with intensity and quality that you normally would, then switch that session with another one that week. Ideally the sessions are completed in order, but we don’t live in an ideal world. Do what works.

Q: What equipment do I need to complete Functional Thickness?
A: This is the ideal equipment scenario to complete the program. Certainly, you could make-shift replace items, but if you have these items, you will be avoiding that hassle: Barbell with Various Plates (bumpers preferred), Dumbbells (sets of 2 in various weights), Kettlebells (sets of 2 in various weights), Resistance Bands (various tensions), Low Rings (or) TRX-style Suspension System, and High Rings or a Pull-Up Bar.