Build Muscle & Better Results: The Case for Functional Training

I will never say that building muscle is a bad thing, no matter how you choose to do it. However, after working with a wide variety of people over the past 30 years, I can confidently say there are more efficient ways to build muscle. And for most people, building muscle alone isn’t the only goal.

If I could offer you the opportunity to build comparable muscle with functional training as you would with traditional bodybuilding (or isolation-based training), while also improving your mobility, movement skills, conditioning, and how you feel—wouldn’t that be a better approach?

This isn’t about overhyping something “magical.” The research supports it.

Current evidence shows that when it comes to building muscle, single-joint and multi-joint exercises are more similar than different. A meta-analysis titled “Hypertrophic Effects of Single- Versus Multi-Joint Exercise of the Limb Muscles: A Systematic Review and Meta-analysis” found no meaningful difference in overall muscle growth when training effort and volume are comparable. This reinforces the idea that you don’t need a long list of isolation exercises to build muscle effectively.

Multi-joint movements also offer greater efficiency by training multiple muscle groups at once, making them a strong foundation for most programs. And this isn’t an isolated finding (pun intended). Another study, “Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy,” showed that a group performing only lat pulldowns achieved nearly the same biceps growth as a group performing only biceps curls—with a slight advantage going to the multi-joint group.

So, if we can build similar muscle with functional training, why choose the more challenging route? (And yes, functional training is often more demanding.) The answer is simple: we get more in return.

Research shows that integrated, total-body strength training leads to greater improvements not only in strength, but also in VO₂ max and overall conditioning (“Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume…”). Additionally, studies like “Comparison of Integrated and Isolated Training on Performance Measures and Neuromuscular Control” demonstrate that functional training improves qualities such as power, agility, and core strength more effectively than isolated work.

The real reason we emphasize functional training is that it delivers more comprehensive results. It doesn’t just improve how you look, it enhances how you move, perform, and feel in everyday life.

That’s why the DVRT workouts highlighted throughout this blog are designed to help you build muscle and develop real-world strength, movement, and resilience all at the same time.

Save 20% on our programs including our one’s focused on functional muscle HERE with code “save20” HERE