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Bodybuilding or Cross Training: which one is the best?

There are several types of training. With so much variety, it’s difficult to find out which one is the best option.

That’s why we should know several options. But how? We’ve put some options side by side to find out which one suits you best.

For example, one of the most fashionable trainings is Cross Training! But is it better than traditional Bodybuilding training?

I will present a face-to-face between Bodybuilding and Cross Training training. You will find out what they are, what are the main differences between them, and some curiosities!

Are you ready?

Bodybuilding vs. Cross Training Training: the main differences

Type of training

Bodybuilding

Bodybuilding training-Zumub

It’s usually based on sets and repetitions, which can be performed in circuit (without rest time in between the sets) or with rest time – these components vary, depending on the individual goals.

For example: 4 sets of 8 repetitions of bench press with x rest time (or in circuit).

Bodybuilding trainings usually take place in gyms, and weights and other equipment is used, with the exercises focused on specific body parts.

The training is adapted to the body type (endomorph, ectomorph and mesomorph) and to the different goals of each person.

At the end of Bodybuilding training it’s easy for the person to know exactly what muscles or muscle groups are worked. In Cross Training, this is more difficult.

Cross Training

Cross Training-zumub

It’s based on performing functional movements, allowing the athletes to be prepared for daily activities.

The goal is to make people “fit” and capable of anything.

Several components are worked: flexibility, endurance, strength, coordination, speed, balance…

In Cross Training, several muscle groups are worked at the same time, through exercises corresponding to body weight movements, weightlifting, gymnastics or cardiovascular endurance.

The cardiovascular endurance is perhaps one of the biggest differences between the two: in Bodybuilding, cardiovascular endurance isn’t the most important, but in Cross Training it’s fundamental, because of the intensity of the training.

While Bodybuilding training relies on repetitions and sets defined in a training plan, and the training time depends on each person, in Cross Training, this is different.

In Cross Training, my friends, there’s no rest for anyone (or there’s very little).

It’s taking it to the limit, with the guarantee that you have worked your entire body!

It’s often a race against the time and against the prescribed requirements.

It’s very common among Cross Training practitioners to hear that Chelsea or Cindy ended them…but calm, it’s not what you’re thinking!

These are WOD’S (workout of the day) names prescribed by the coaches that must be performed in a given time.

For example, Chelsea consists of performing 5 lifts, 10 push-ups and 15 squats per minute during 30 minutes.

Interesting: You can discover more curiosities about Cross Training in our blog article!

Location and type of equipment

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Bodybuilding

It’s a type of training that’s performed in a gym.

The space is usually subdivided into rooms: classrooms and equipment rooms.

It’s full of different equipment and has numerous machines (mainly robust) such as: treadmills, multisection machines, bench press, Smith machine …

Cross Training

Your training stage is called the “Box”.

Usually these are large spaces, like warehouses, and have little equipment compared to traditional gyms.

The materials are those needed to perform the WOD (workout of the day) defined by the coaches.

Most common in the Box are: Kettlebells, bars, rings, ropes or tires (this material can also be found in gyms).

Training time

Training time-Zumub

Bodybuilding

Depending on the individual goals, Bodybuilding training may last for about 45 minutes / 2 hours (usually during a training of this duration, some cardio time is included).

Besides, the person is free to define the time to perform each exercise.

Attention: There are people who spend hours and hours on the treadmill or on the equipment to train and they don’t always know what they’re doing. Many hours of training is not always beneficial or advantageous. The body needs rest!

Cross Training

Due to its high intensity, Cross Training has WODs of about 30/45 minutes, making the training shorter, faster and more difficult to perform (having to respect the temporary prescriptions of the coaches).

However, it can last for as long as 60 minutes, because the training has more stages besides the WOD.

For those who don’t have much time available to train, Cross Training can be a good option!

Individual vs group

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Bodybuilding

Usually it is more individual. Although athletes can socialize and even learn from each other, every person has their training plan and individual goal, using the equipment in turns.

However, groups can be present in the classroom setting.

Cross Training

Unlike the gym, where individuality is more present, in the Box there’s the group and no one is placed above anyone else. WOD’s are defined and are the same for everyone (always respecting the limitations of every person).

That’s why this modality is often associated with the word “tribe”.

Monitoring

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Bodybuilding

In traditional gyms, for those who are working in this branch, especially as a fitness trainer / personal trainer, it’s very difficult to correct 70 people at once.

There are several machines and every person does one thing at a time, according to their goals and training plans.

Cross Training

In the Box, there are usually smaller groups with 2 or 3 “coaches” that define the training of the day for all people.

They don’t only help to correct the posture in case of imperfect performing, but also keep you motivated and help people to realize if they are able to perform the exercises or not.

However, in both cases, the accompanying role is always to explain, to give examples and to correct.

Goals

Goals-Zumub

Bodybuilding

The goals within this type of training vary between:

  • Improve muscular endurance
  • Increase strength
  • Gain volume
  • Lose volume (losing abdominal perimeter, for example)
  • Gain muscle
  • Lose fat
  • Define muscles
  • Stay in shape

Cross Training

The training is always varied, intense and one of its goals, besides improving your physical condition, is to overcome: to try to perform the defined WOD, to overcome yourself and the group, to break records…

The other goals mentioned above, come as an “extra”.

Having good output and good performance depends on your own physical shape.

Take note

In both trainings you can achieve to lose weight, burn fat, gain muscle, define, etc.

If you want to be fit, improve your cardiovascular endurance, overcome yourself, be pushed to the limit and live within the so-called tribe, Cross Training is a good option!

If you like to follow your own pace, have more control over your training, be the one to decide, and if you have more specific goals and like the environment of the gym, then Bodybuilding can be the right training for you!

Both trainings are important. The more traditional Bodybuilding training continues to have many supporters, while Cross Training is growing quickly.

Bodybuilding can even help to prepare for the Cross Training training requirements, in which having good muscular endurance is also very important.

But if you want to be a “perfect machine”, try alternating Bodybuilding and Cross Training training. You’ll see that the results that you would get by doing only one of them, will be achieved faster.

Don’t forget! If you have any questions or any kind of limitation, talk to experts to find out which one is the best option for you.

Comments

The information included in this article concerns the authors opinion only.

About David Silva

David Silva
David Silva is a Personal Trainer and FIT and Life Coach. He uses his profession to inspire others and get them to achieve their goals, whether through his job or his writing. His motto is "A mission of life is a mission accomplished".

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