[@RenaissancePeriodization] Exercise Scientist Destroys The WORST FITNESS TREND EVER

Link: https://youtu.be/KJBlo6X4Mm4

Short Summary

Number One Takeaway:

Functional Patterns can be a decent addition to a well-rounded training program, especially for rotational movements, but it's not a replacement for conventional strength training and its claims about superior results, lymphatic flow, and other benefits are unsubstantiated and often misleading.

Executive Summary:

Dr. Mike reviews Functional Patterns, a fitness system emphasizing evolutionary movements, and finds its claims to be largely unsupported by science. While it can be a beneficial addition for improving movement patterns and rotational strength, he cautions against its unsubstantiated claims and its ineffectiveness as a standalone system for strength and physique development, especially when compared to conventional methods.

Key Quotes

Here are five direct quotes from the YouTube transcript that represent valuable insights, interesting data points, or strong opinions:

1. "If functional patterns stuck to the fact that it is like a really good way to move, teaches you how to move, synergizing all of your muscles and naturally will reduce the probability you get hurt doing random shit like gardening or hiking, they on really solid ground." (This quote acknowledges potential benefits of Functional Patterns while setting realistic expectations.)

2. "Humans didn't even evolve to be very strong. Humans evolved to be decent, good enough survival machines, probably for the most part in small societies in the African subsaharan savannah." (This quote highlights the evolutionary context of human movement and strength.)

3. "Barbells and machines and all the advancements in technology can make you better at sports and can make you healthier. It can make you better at all movement than moves that look like they are evolutionarily related." (This quote challenges the notion that "natural" movement is inherently superior to modern training methods.)

4. "We deviated from our natural roots of movement. Ooh, folks, do not make fun of weightlifters or crossfitters because however much you think you can move, they're better at it than you are. They're the best movement people in the world." (This is a strong assertion about the movement capabilities of weightlifters and crossfitters.)

5. "Walking is too easy for most humans to be considered the kind of exercise that gives you the biggest bang for your buck. And it is very inefficient." (This directly contradicts the often-repeated advice that walking is the best exercise.)

Detailed Summary

Here's a detailed summary of the YouTube video transcript, presented in bullet points:

• Introduction:

  • Dr. Mike of RP Strength reviews Functional Patterns (FP), a fitness trend.
  • He emphasizes his background as a former exercise science professor, BJJ practitioner, and bodybuilder.

• Critique of FP's Evolutionary Argument:

  • FP claims to orient training around evolutionary traits like standing, walking, running, and throwing.
  • Dr. Mike states that boiling human movement down to a few simple stereotyped movements leaves out important pieces.
  • Dr. Mike argues that FP’s claim that all pain-free movement relates to these four functions is false, citing genetics, high forces, and trauma as other causes of pain.
  • He argues that conventional gym training may be more effective at reducing pain in everyday life.

• Conventional Training vs. "Evolved" Movement:

  • FP argues against exercises "detached from our evolution."
  • Dr. Mike counters that humans didn't evolve to be strong or healthy in modern environments; they evolved for survival.
  • He states that compound movements like deadlifts and presses build a strong and competent body, surpassing evolutionary limits.
  • He criticizes FP for overemphasizing specificity and undervaluing advancements like the barbell.
  • He mocks FP's claims that training respects "millions of years of evolution" when it involves unnatural exercises like walking with ski poles while attached to a machine with ankle weights.

• Hypertrophy and Aesthetics:

  • Dr. Mike criticizes FP for using before and after photos that imply their system is optimal for muscle growth.
  • He argues that conventional hypertrophy training is far more efficient for building muscle mass.
  • He concedes that FP is a good system for improving movement fluidity and reducing the risk of injury in everyday activities.
  • He says FP is an inefficient way to get as jacked as possible.

• Posture and Energy Levels:

  • FP claims fixing biomechanics and improving posture will improve energy sustainably.
  • Dr. Mike refutes that posture has much to do with sustainable energy.
  • FP claims improving posture changes the visco elastic consistency in your fascia.
  • Dr. Mike calls this nonsense.
  • FP argues if you are negatively charged, the probability is you are going to be much more energized.
  • Dr. Mike says the human body is not a battery.

• Hydration Claims:

  • FP attributes low energy to dehydration and advocates for "fourth-phase water."
  • Dr. Mike calls it "pure make-believe."
  • He argues that most people are not dehydrated in modern times.
  • He states that regular water is fine for hydration during intense training but advises adding electrolytes like those found in the product "Element."

• Muscle Integration and Gym Training:

  • FP argues that modern gyms promote isolated muscle training rather than integrated movement.
  • Dr. Mike states that division one strength and conditioning programs around the country are usually not doing functional patterns.
  • He argues that compound lifts and functional movements integrate large portions of the body.
  • He argues that simply becoming bigger and stronger will be better in real world scenarios.
  • He critiques FP’s incorporation of many parts of the body without overloading hardly any of them.
  • He counters that traditional weightlifting is superior for muscle growth and strength in coordinated ways.

• Critique of Specific Exercises and Demonstrations:

  • He discredits a demonstration involving rotating a barbell with equal weight on both sides, calling it a "circus trick."

• Response to FP's Model Examples:

  • Dr. Mike mocks Functional Patterns for dogging on IFBB Pro Jared Feather.
  • He highlights the irony of FP using athletes like Kyle Dake as examples, noting that Dake achieved success before adopting FP. He also mentions Dake’s genetics and wrestling background.
  • He points out the success of wrestlers, discus throwers, javelin throwers, and shot put throwers who have cool physiques from movement abilities by doing conventional lifting.
  • He criticizes FP for excluding traditional weightlifting and promoting an ideology of being exclusionary.

• Lymphatic Fluid and Exercise:

  • FP claims the purpose of exercise is to move lymphatic fluid.
  • Dr. Mike refutes this, stating the purpose of exercise is to improve health, longevity, functionality, mobility, and stress relief.

• Walking vs. Resistance Training:

  • FP promotes walking as the best exercise.
  • Dr. Mike argues that resistance training is more efficient.

• Conclusion and Recommendation:

  • He acknowledges FP's potential benefits for rotational athletes and enhancing ranges of motion.
  • He warns against the nonsense of lymphatic flow, fourth-dimensional water, and the categorical superiority of FP movements over traditional weightlifting.
  • He advises FP to stop putting down other people.
  • He gives FP a mixed rating.