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Forget Everything You’ve Heard About Muscle!
by Shin Ohtake on Thursday, October 15, 2009 • 30 Comments
The fitness community has always been obsessed about muscle and how it makes us lean, fit, and strong, but there’s a group of researchers that argue that our focus has been on the wrong part of the anatomy, especially when it comes to maximizing your fitness potential while staying injury free.
The most recent issue of Men’s Health had a very interesting article by Christopher McDougall titled, “Everything You Know About Muscle Is Wrong” (note: this article is equally beneficial to both men and women). The article briefly looks into the world of fascial research. Fascia is a fibrous connective tissue that surrounds and encases your muscles, and intricately intertwines and criss crosses through out your body creating sling like structures that pull on tendons and ligaments which are connected to your muscles and attached to your bones - which allows initiation of movements as well as influencing your body posture.
Dr. Schleip from the Fascial Research Project in Germany, states that fascia is the structure that we should be concentrating on, not muscle:
“Fascia isn’t just taking orders, it’s also issuing them. It reacts to your environment and ultimately creates what Schleip calls “structural compensation.” The mechanism works like this: Every move you make is a physical experiment. If the experiment works—say, you swish a jumper while cocking your head to the side—it becomes a habit. All those little habits become locked in as posture. Over time, posture becomes structure: The man who accidentally nailed a three while his ear was itchy now feels comfortable only when his head is slightly off kilter.”
“Connective tissue is the Saint Bernard dog of the body—it’s slow and loyal,” Schleip says. “Once it’s formed into position, it’ll stick there.” You can contort all you want in search of that mythical ideal alignment, but the odds are against you. The pull of your fascia is so ingrained in your movements, your friends can recognize you instantly at a distance before they even see your face.”
Basically, any bad habits, postures, and movements that you may have developed are all ingrained into your fascial system. So your fascia may be more to blame for injuries, as well as stagnating you from reaching your maximum athletic and fitness potential.
For instance, if you sit at work with a rounded back and slouched shoulders your fascia learns to hold that position by elongating certain areas and shortening other areas, kind of like molding a shell around your muscle so that you can efficiently keep the “bad” posture. This will obviously affect your body when you stand erect and perform other activities that require your fascia to be shorter in areas that are supposed to longer and longer in areas that need to be shorter. This can lead to injuries and inefficient movement patterns, and for athletes it may be the difference between throwing a 100 mph fast ball vs. a 90 mph fast ball. Point is, no matter how much you train, until you reprogram your fascia, you’ll never rid yourself of existing injuries or achieve your full athletic/fitness potential.
“...the fascia actually recoils, allowing you to use far more of the force you generate than would be otherwise possible.” That’s why when you rifle a fastball, the size of your muscles is rarely the most important factor.
What does this mean in terms of your fitness?
“For many people, fitness is still all about lifting weights to build bulk,” Myers says. “But what does that make you fit for? I’d argue that this . . .”—he taps a key on his laptop and brings up a slide—“is a much more physically fit human than a bodybuilder is.” On the screen is a photo of a baby boy rolling on his back, blissfully drinking a bottle that he holds with his feet. Cute, sure; but more important, the little nipper is limber, balanced, and able to match impulse with action. “You are fit if you can adapt to the demands of your environment with ease and imagination,” Myers says.
And that to me has always been the bottom line…survival of the fittest. That’s how we evolved in the first place, so why shouldn’t that be our guide to defining how fit we are? Optimizing your fascial health as well as your muscle potential in a well balanced, coordinated, and functional manner so you can best adapt to any changes in the environment will allow you to achieve full fitness potential.
So now that you know injuries and fitness potential is dependent as much (or perhaps even more) on your fascial health as your muscles, what can you do about it? How do you train to build a lean and fit body while maximizing your fascial system so you can get the most out of your fitness and prevent injuries at the same time?
Functional training.
Functional training involves using exercises that allow your entire body to move in ways that improve your daily activity.
Here are some examples of functional exercises:
- Squat Press Ups
- Overhead Squats
- Deadlift High Pulls
Since functional training involves using your entire body in ways that make you more “functional” you’re essentially programming your fascia to be more functional. By having a healthy functional fascial system you’re essentially helping your body maximize fitness and athletic potential - you’re enabling the muscles to work at their full potential, as well as allowing your fascia to take advantage of it’s “recoil” potential.
So, if you’ve been frustrated by your lack of fitness improvement, or perhaps you’ve been suffering from chronic injuries that don’t seem to go away, it’s time to look beyond training just your muscles and start reprogramming your fascia by incorporating functional training into your fitness regimen.
If you’re not certain of what constitutes functional training you can follow the MAX Workouts program, which is based on over 40 different functional exercises programmed into workouts that have been planned out and scheduled to help optimize your fascial and muscular potential so you can achieve any fitness goals whether it’s to improve your athletic performance, lose weight and get lean, or enhance your general fitness level.
Are suprised to learn about the “fascia” and it’s role in your fitness? Have you been incorporating functional exercises into to your fitness regimen? I’d love to hear your comments, so please post them below…
*All quotes are from Christopher McDougall’s article titled, “Everything You Know About Muscle Is Wrong” (Men’s Heath, October 2009 issue)
About The Author
Shin Ohtake is a widely recognized strength coach and fitness & fat-loss expert. His unconventional, no-nonsense approach to getting fit has made him the go-to source for fitness enthusiasts and trainers alike. Shin is also the author of the world famous, MAX Workouts book, which has transformed and reshaped the bodies of thousands of people across the globe - without requiring hours in the gym. To learn more about how MAX Workouts can help you achieve your fitness goals, visit maxworkouts.com.
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30 Comments
Posted by Anne Kooy on 10/15 at 08:06 AM
Dear Shin,
I have printed the article and will send it to the trainers of the gym that I am attending. Thanks for sharing this information with us.
Best wishes
Anne Kooy (Holland)
Posted by DAVE FITZGERALD on 10/15 at 08:42 AM
Very interesting article. As a PT I constantly stress the importance of stabilising muscles, internal obliques etc. The core is neglected by the bulk [forgive the pun] of bodybuilders. No fascia, no foundation, no house!! Thank you.
Posted by bob on 10/15 at 09:13 AM
This is nothing new as anyone who has been Rolfed can tell you. It is or was the only way to break the fascia so that good posture could be maintained and it hurts like hell For more info check out Dr Ida Rolf and her work with the fascia
Posted by mags on 10/15 at 09:15 AM
it sounds like common sense to me
Posted by john stewart on 10/15 at 09:34 AM
Hey Shin, as part of formal sports science to Diploma of Fitness course here in Australia, you are made aware of Vleeming and co. Find a few intesting articles here: http://bodybrain.com.au/info/isolation-is-dead
These guys are doing there best to educate the public in this are. If these can change Michael Ryans training approach (Hugh Jackman’s trainer) then they’re off to a good start (mainstream australia loves their celebs!).
Cheers,
John Stewart
Posted by Peter Kirstein on 10/15 at 09:49 AM
Hi Shin. This is new to me but surely makes sense! The whole concept of functional exercise is what drew me to Max Workouts in the first place. Thanks for all the tips and advise!
Posted by Jonathan Pitts on 10/15 at 10:00 AM
I did not know that the fascial system was involved. But i was aware that functional, varied, dynamic training movements and routines are important. I lift weights in the conventional way a bit, including some light compound movements, once a week, but I also walk, jump rope, run with dogs, shadow box, work the heavy bag ( I am an ageing martial artist) - one or two of these each week,stretch (every day), do Tai Chi ( 3 or times a week)....I am in pretty good shape for my 59 years, but I still suffer from osteoarthritis in one hip, probably the result of many years of ferocious training (rugby, karate etc)when I did not know what I know now! Keep up the interesting work
Posted by DAVE FITZGERALD on 10/15 at 10:09 AM
Finally, individuals who are willing to take advice! Just like me; amazing, we know it all, and yet we still subscribe! My experience in this great industry is the wonder of learning something new every day.
Posted by Cory on 10/15 at 11:08 AM
Wouldn’t soft-tissue work with foam rollers and tennis balls help with fascial health as well?
Posted by Robert Ruschak on 10/15 at 01:03 PM
The fascial makes sense. As to bodybuilding/bulk workouts. The vast majority of people are doing the wrong types of workouts. Daniel Craig, the newest Bond, did bodybuilder workouts for Casino Royale because he wanted Bond to look like a soldier coming off the battlefield. He suffered a number of injuries making the film because he trained wrong. Which was corrected for the 2nd film. People really need to define why they are working out, and do the proper training for their goal. Bodybuilder workouts are only good for bodybuilding to compete and pose. They aren’t good for function, which is why Navy SEALS and other haven’t weight trained for years.
Posted by Anne on 10/15 at 03:23 PM
refreshingly interesting stuff, is there any research evidence to back it up?
Posted by marc on 10/15 at 03:40 PM
To be fair it makes perfect sense. but still an interesting read cheers
Posted by Charlie on 10/15 at 03:52 PM
Hey Shin,
You constantly inspire me with your philosophy on training and this has just added a new dimension again…CHEERZ. As a big believer in Compound and Functional exercises as a trainer and mixed martial artist i find plenty of awesome benefits to these types of exercises for myself and my clients…thanks alot to the extra bit of knowledge i get from your articles and other material
...CHEERZ again Shin
Posted by Jonathan Pitts on 10/15 at 04:15 PM
Now let’s not throw the baby out with the bath water. Training like a bodybuilder is good for..yes, mostly bodybuilders! But that does not mean that lifting weights in a systematic, and a varied-according-to-your-needs-and-objectives sort of way does not have its place as part of an overall approach to fitness. Holistic approaches work best for me. For example, for the chest arms and shoulders, I bench press, do dips and push ups, hit the heavy bag, stretch my arms and shoulders…and I should probably also work with a medicine ball, swim, kayak…OK, going over the top, but you get the point
Posted by Jason Storey on 10/15 at 11:13 PM
I always thought functional training was better than just lifting weights ... this just proves it!
Posted by ifbb_dream on 10/16 at 12:15 AM
Hi Shin,
This makes so much sense! I’m doing an office ergonomic presentation next week. This would be awesome to share with the colleagues.
Posted by Bonnie Orr on 10/16 at 12:17 AM
Hi Shin
That article really made a lot of sense and knowing those facts about the importance of fascial health for functional fitness is really motivating. Both my husband and I are in our late 60’s - the other day we went into our daily workout with aching knees - we both said after doing the workout of squats and lunges our knees felt better - we were really mystified but encouraged.
Thanks for these great workouts.
Bonnie Orr
Posted by kirkhouse on 10/16 at 05:14 AM
hi shin,
good article. my comment is that if you find yourself a good trainer they should be able to give their clients a good all round functional exercise routine.I’ve seen a few comments about bodybuilding, and again if taught correctly some of the bodybuilding routines can be functional. I’ve also seen comments recently on other websites on free weights verses resistance machines. What do you feel is the best for functional training? Does each have its place?
thanks ,
Andy K.
Posted by Canice fitzsimons on 10/16 at 07:12 AM
Now that is an eye opener!! i’ve been so frustrated over the years with not being able to improve posture and get that ripped look. but by the sounds of things i’ve being doing it all wrong…time for a CHANGE!!
Posted by Jillian Lei Nasino on 10/17 at 10:41 PM
I am a 66 year old woman who has a curved spine from slouching as a child. I am 5’8” tall and was constantly teased for being the tallest person in the class even taller than the boys so over the years I have never had good posture. Before this ailment showed up I was in fairly good health. I exercised almost daily, then I had a series of surgeries that kept me off of my feet and doing nothing for almost a year, now I am currently in physical rehab for a serious core weakness that does not allow me to stand up strait while walking or carrying anything in front of me or climbing the stairs or any form of elevation without bending over. My question to you is how or what type of Fascia type of training would be good for me after or with rehab.
Sincerely:
Jillian Nasino
Posted by C Brooks on 10/18 at 05:07 PM
I have recently started incorporating full body sets into my normal workout routine, along with keeping my heart rate up( something else I picked up from shin) and its working amazingly. Thanks shin hope ya like Toronto in the winter, im from Michigan, so i feel for ya.
Posted by keith Martin on 10/18 at 09:36 PM
I did not know that fascial shutch a impact on getting you lean and fit
Posted by Ernesto D Carson on 10/19 at 02:13 PM
This sounds aimilar to what advocates of well rounded training are saying. I makes good sense.
Posted by Gerard Stuart on 10/21 at 06:40 AM
Hi Shin I’m 24 and I drive a truck for a living for the last 5years and have noticed my gut expanding,I have Not put on weight and work out 3-4 times a week,I am fit (not ripped) but looks like I have a beer belly when in fact I can do all my ab exercises at ease.Is it possible that 9-10 hours a day 6 days a week have made my stomach muscles or fascia appear fat or relaxed even when i stand.I’ve tried all sorts of ab work outs an nothing seems to slim it down just makes my abs stronger,I want to thighten them back in but how??
Posted by Cory on 10/21 at 11:15 AM
Gerard,
Sounds to me like you are getting a worse and worse case of Lordosis. Happens to nearly everyone who sits for long hours like you do. It means your lower back curves in towards your belly. It’s just that all the muscles in your core are forgetting what proper posture is because of all the sitting. You wind up with a monkey butt that sticks out and you look pregnant. I got a bad case of it. Here7s some of the best info I’ve been able to find on what it is and how to fix it:
http://stronglifts.com/lordosis-why-it-causes-lower-back-pain-how-to-fix-it/
Posted by Shin Ohtake on 10/21 at 09:38 PM
Gerard,
It can be a combination of many things. As Cory suggested, you may have lordosis from your job, but that’s generally not a major reason for getting a gut. Lordosis will accentuate your poor posture which will make your gut stick out more, but that’s not the main reason. If you feel like your gut is expanding it’s probably more to do with lack of calorie expenditure. Even though you workout 3 - 4 times a week, you’re essentially sitting around for 60 hours a week. Unfortunately, your situation sounds more about increasing your workout frequency (and working with higher intensity) and/or really watching what you eat.
Posted by Anson on 10/29 at 01:00 PM
I’ve been doing core exercises as mentioned in this article: bench press, squats, deadlifts, chin ups, dips, ab crunches because I thought they were more efficient than regular bodybuilding exercises like curls, tricep cables…etc. I did both types for 6 months each and I can say that you’ll get more benefits of power/core training. You’ll feel stronger. I had no idea about this fascia stuff. Great!
302 days at the gym: 91kg - 81kg. No dieting.
Posted by Beverly on 10/31 at 07:38 PM
Common person here pushing to 70 years in a few days. Trying to live to be oldest woman ever (active, alert, able). Exercise but not at all seriously.
My retraining of connective tissue has been (except for a class here and there) to listen to my body, chant for the cause and start undoing the damage. Rounding shoulders - stand and walk with shoulders way back, sagging stomach/chin - work it, complaining knees deep knee bends with a solid board in front for a turn out, and once a week collagen.
The information that you share is a big help.
Thanks
Posted by steven on 12/15 at 11:18 AM
that was really cool that exercise really helped me shape up thanks shin!!!!!!!!!
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Posted by Edward on 10/15 at 08:03 AM
It all makes sense!!!!