Muscles vs Patterns

Training Muscles vs Training Movement

The human brain was designed for movement complexity.

Traditional Training

Splitting your workouts by muscle groups and equipment. I.e. Back and BIceps, Chest and Triceps, Legs, Cardio, Circuit training, TRX etc…

What’s wrong:

  • These are ideas inspired from the “golden age” of the bodybuilding world. They ignores principles of basic human movement and relies on aesthetics alone.
  • Too many people get injured whilst working with a personal trainer! Why? because the focus is often on how much weight, how many reps, how fast etc… We are encouraged to move more, before we learn how to move well.
  • An inefficient, old way, of training. Working 640 muscles is time consuming and ignores movement principles.

Progressed Training

Splitting your workouts by movements. I.e. Squats (hips down), Deadlifts (hips back), Spinal stability (CORE), Push-Pull, Mobility and more…

What’s different:

  • Progressed approach that doesn’t ignore the health and well being of our clients. Move, feel and perform better whilst getting all the “visual” benefits faster.
  • We build up your strength and alignment by correcting fundamental movements that are not present while creating physical changes to how you look and feel by adding intensity to movements you can do well.
  • Doing all the movements is working all 640 muscles 3-4x faster. Extremely useful to activate more muscle tissue when building muscles or losing fat.

Isn't that what CrossFit is all about?

I have a lot of good things to say about CrossFit, which brought back many cool stuff, good movements and of course, inspired thousands of people to train movement intensity.

While there are some places who are doing amazing work. Most places aren’t.  There are two big problems with crossfit nowadays, both of them lead to an almost unbelievable amount of crossfitters who are messed up at best, and seriously injured at worst.

  1. Even if you have amazing movement, all the good intentions in the world aren’t going to protect from messing it up with crossfit. You simply can’t control your body well after so many reps and with such an intensity, at least not for long, and especially when you think about the competitive elements.
  2. Most people can’t move well, and most crossfit gyms don’t have enough knowledge to know what to look for. From mobility problems, spinal compression, sitting all day and all the way to essential core patterns. If you can’t extend your thoracic-spine, you will do it from the lower back and if you can’t mobilize your ankles, you will do it from your knees. Now throw in a bit of intensity, motivation and speed and you can see why therapists who are next to crossfit gyms have successful business.

No one can ignore CrossFit, but it doesn’t mean it’s a perfect system, far from it.


Let's take the SQUAT as an example

Traditional approach

Squats are simply”Leg training”, if you can already notice something is wrong:

  • skip them (because aesthetically, you are after a big chest anyway).
  • squat anyway (with bad movement at the spine / hips).
  • work an alternative leg exercise (i.e. leg press).
  • adapt it (i.e. elevated heels).

Movement Approach

You could be a strong person, with a bad squat. Let’s correct that. Instead of making you squat a lot (badly), using machines or worse. Let’s think hip movements, ankle movement and spinal extension. Let’s get you moving better, feeling better and performing better.

A leg press may build your legs but it will never improve your squat and squatting with elevated heels is the same as squatting on high-heels. See the problem?

Squat is a basic human movement. The day you lose it, is a bad day.


  • The human brains exists for movement complexity? Watch this.
  • We want to give you a certain freedom in your ability to move well, be mobile, pain-free and truly strong.
  • Work with more complex (and awesome) patterns and improve on basic ones.
  • Yes… we’re still building your physique, losing fat and getting stronger. We just do it better.
  • At this point, you sometime see our clients looking at other people with disbelief. It’s because they understand more about “human movement” than the average personal trainer.

It's not exactly 'back and biceps'...



Our functional screening and biomechanical testing makes people BULLETPROOF.


Move better, Perform better, Look better




Traditional Training vs Performance Training


Muscles vs Patterns


Jacob Nadav is a professional Personal Trainer based in London, UK.

Specialising in post-rehabilitation, he helps clients move, feel and perform better. He also helps them look jacked, pumped and great in a bikini or a pair of speedos.

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