Marcus Filly helps us take our bodybuilding to the next level • Instinct Magazine
Quick check-in: How are we all doing with our New Year’s resolution to get in better shape? Maybe you’re doing well by adding more veggies to your diet and cutting out the late-night ice cream! Maybe you’ve increased your workouts from three times a week to four. However, whatever you do, give yourself a pat on the back and acknowledge that you are taking steps to improve your overall well-being!
But what if you slipped up a bit and the late-night post-bar pizza snack came back into your life this weekend… right? Just me?
Wherever we are in our fitness journey, there is always room for improvement. This is where former CrossFit Games competitor and men’s health collaborating writer Marcus Filly come. Filly recently published a column, accompanied by a video, titled How to make simple things difficult.
A supporter of functional bodybuilding Filly, “has news for you: you are not above the basics.” The video “takes some of the most basic strength exercises to the next level of difficulty and intensity by making simple adjustments.” According to Opex.com functional bodybuilding (FBB) is,
“a style of training that takes the internet by force. It combines the ideology of functional fitness with the principles of strength training, creating an ideal type of workout for those who want to be prepared for their daily lives and look good doing it.
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Personal trainer Filly speaking to Men’s Health said:
“My goal today is to show you how you can make the simplest things much more demanding on yourself. There are many variables [levers] inside training that can manipulate to increase the difficulty and intensity of even the simplest exercises.
Making simple things harder involves manipulating four different factors:
*Position/range of motion
In the eighteen-minute video available on YouTube, Filly tells his viewers to
“Join me as I tackle this giant set of four moves that is relatively simple and straightforward and watch how I can modify multiple variables of each set to not only change the difficulty, increase the intensity, but also respond to my needs for the day.”
Filly then gives viewers a tutorial on how to change levers to maximize your workout. He does each exercise four times, starting with the basic movements, then reversing a “lever” each time in order to increase the difficulty of the exercise,
“For you guys who think I’m too good at pull-ups, I’m too good at push-ups, I need something more advanced. You will see that you just changed a few key variables to make it very difficult.
Filly teaches us to move – slower downhill, faster uphill. The four exercises he models are pull-ups, chest press, push-ups, and a chest row with rings.
Filly suggests sticking to one STRICT thirty-second Rest between each set. (Mine is 45 seconds and that seems quick, I’ll try to drop it to thirty tomorrow!)
For the pull-ups, Filly added a weight belt and a weight vest for the ring rows.
*POSITION/RANGE OF MOVEMENT
Filly adjusts her body position for all four exercises, lifting her feet for the push-ups and chest press, moving her feet forward and raising them on the ring row.
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Filly is quick to tell viewers,
“You don’t have to go to the next level every set. The important thing is to find when is it hard in that range of 8 or 9 out of 10, when you think about maximum effort. Ten being the maximum level.
If you want to learn more about functional strength training and “how to make it simple hard”, here’s the full video.
Sources: Men’s Health