Bodybuilding vs CrossFit – Introduction
CrossFit Vs Bodybuilding Differences + Which Is Better for You?
To many people, CrossFit and Bodybuilding are the same thing.
After all, both involve intense workouts and share many exercises.
Elite CrossFitters and bodybuilders even look the same, and participants are lean, muscular, and fit.
However, the truth is that CrossFit and Bodybuilding are actually very different.
That’s not to say one is better than the other – that’s like saying basketball is better than soccer, walking is better than jogging, or some other irrelevant comparison.
However, because of the fitness and training law of specificity, you need to choose the activity that best matches your training goals.
This article compares and contrasts CrossFit and bodybuilding so you can determine which one is right for you.
What is CrossFit?
CrossFit, which has been popular for over 20 years, is a workout system that combines a wide range of training methods and modalities to develop a high level of all-around fitness and strength.
Common methods used by CrossFit include:
- Gymnastic training
- Calisthenics
- Olympic weightlifting
- Powerlifting
- Athletic training
- Medicine balls
- Kettlebells
- Running
- Rowing
Workouts vary from session to session and are often performed against the clock to encourage competitiveness.
CrossFit workouts, called WODs (which stands for Workout Of the Day), often mix exercise modalities to challenge various fitness attributes within the same session.
For example, a WOD could call for heavy deadlifts, running, push-ups, and sit-ups, all combined into a single high-intensity but brief workout.
Benefits of CrossFit
The aim of CrossFit is to develop a high level of all-around fitness.
Workouts are multifaceted to build strength, anaerobic fitness, aerobic fitness, agility, balance, core strength, and muscle power.
As such, CrossFit is popular with military personnel, firefighters, law enforcement officers, and general exercisers who want to be fit for whatever life throws at them.
The benefits of CrossFit include:
Strength
Some Cross-Fit workouts involve lifting heavy weights to build maximal strength.
Power
CrossFit exercises like the thruster, plyo push-up, box jumps, and the Olympic lifts build explosive muscle power, which is your ability to generate force quickly.
Endurance
High-rep calisthenic exercises such as push-ups and air squats build local endurance, which is the ability of a muscle to perform a high volume of work without becoming fatigued.
Aerobic fitness
The ability to take in, transport, and utilize oxygen during exercise.
Most CrossFit workouts include an element of aerobic conditioning, but WODs like running 10km or rowing 5k specifically target this type of fitness.
Anaerobic fitness
Many CrossFit workouts are very short and intense or involve brief periods of high-intensity training alternated with active or passive rests.
This develops your anaerobic fitness, which is the ability to exercise without oxygen, e.g., sprinting and high-rep calisthenic exercises.
Fat loss
CrossFit workouts burn a lot of calories per minute.
As such, and when combined with a healthy diet, it could help you get lean and lose weight.
Muscle building
CrossFit can lead to muscle growth.
The workouts are intense and often involve training to failure, which are two triggers for hypertrophy.
However, muscle growth is a by-product of CrossFit and not one of its goals.
Functional fitness
Such varied workouts mean that CrossFit will develop a high level of all-around fitness and strength.
This should transfer well to activities outside of the gym, e.g., sports, military training, or other physically demanding jobs.
What is Bodybuilding?
Bodybuilding has been around for well over a century.
Its popularity peaked in the 1970s, which is often called the golden era of bodybuilding.
The aim of bodybuilding is to build bigger muscles and create an aesthetically pleasing physique.
Bodybuilders use resistance training to overload their muscles so they grow bigger.
This is a process called hypertrophy.
Bodybuilding workouts vary from full-body training to split routines where different muscles are trained on different days.
Some bodybuilders even train twice a day, six days a week, but this is usually reserved for professionals during the lead-up to a competition.
Most recreational bodybuilders train 4-6 times per week.
For example:
- Monday – chest
- Tuesday – back
- Wednesday – legs
- Thursday – rest
- Friday – shoulders
- Saturday – arms
- Sunday – rest
Some bodybuilders also do cardio to maintain or achieve a lower level of body fat.
However, this is usually only done for calorie burning and not for improved fitness or performance.
Invariably, bodybuilding training is combined with one of two dietary approaches – bulking or cutting.
A bulking diet involves eating more than usual to increase muscle size.
In contrast, a cutting diet is for fat loss.
Many bodybuilders alternate between these two diets, depending on whether they want to significantly increase muscle size or lose weight to improve their definition.
Benefits of Bodybuilding
Bodybuilders train to change how they look; they lift weights to sculpt what they deem to be an aesthetically pleasing physique.
This includes things like broad shoulders, a narrow waist, a V-taper back, a slim waist, and muscular arms and legs.
The benefits of bodybuilding training include:
Muscle growth
The main aim of bodybuilding is increasing muscle size.
Workouts are designed to break down each muscle so that, with rest and adequate nutrition, it grows back bigger.
Bodybuilding training hits muscles from multiple angles to maximize muscle growth and enhance muscle shape.
For example, a chest workout will include incline, flat, and decline exercises to work the upper, middle, and lower chest, respectively.
Increased strength
A bigger muscle is usually a stronger muscle.
Bodybuilders use something called progressive overload to ensure their muscles continue to grow.
This means they increase their training weights from week to week and month to month.
This not only provides a stimulus for growth but also increases strength.
However, it’s worth noting that strength is largely a by-product of hypertrophy training and not the aim.
Endurance and fitness
Bodybuilders often do high-rep sets with short rest periods.
This is an effective way to overload a muscle group that may also improve local muscular endurance and general fitness.
However, this is a side benefit of training rather than a principal aim.
Weightlifter vs Powerlifter vs Bodybuilder vs CrossFit Athlete
CrossFit vs Bodybuilding – Which is Better?
In the battle of CrossFit vs Bodybuilding, the winner is the one that most closely matches your fitness goals.
So, decide on what you want from your workout, and then choose the one that fits your wants and needs the best.
Best for building muscle
Both CrossFit and bodybuilding can lead to muscle growth.
However, if building muscle is your primary goal, bodybuilding is the way to go.
After all, the sole purpose of bodybuilding is increasing muscle size.
But, if you are happy to build muscle size indirectly, CrossFit will provide what you need.
Winner – bodybuilding!
If you’re in your golden years, see Building Muscle Over 50: The Ultimate Guide for Men for more helpful tips and strategies.
Best for building strength
Bodybuilding and CrossFit WODs involve heavy strength training and building strength.
Bodybuilders use heavy weights to trigger hypertrophy, while CrossFitters use heavy weights to build functional strength and power.
As such, both types of training will make you stronger.
However, Bodybuilders use heavy weights as a means to an end, whereas CrossFitters want to increase strength specifically.
Winner – CrossFit (but only just!)
Best for fitness
While some bodybuilders do cardio to supplement their workouts, many do not.
In contrast, most CrossFit WODs involve either interval training or low-intensity cardio.
The aim of CrossFit is to develop a high level of all-around fitness.
Winner – CrossFit!
Best for fat loss
Bodybuilders often adopt strict diets to lose fat, and many are known for being extremely lean.
However, bodybuilding training does not lend itself to fat burning because most workouts involve more rest than exercise.
In contrast, CrossFit workouts are very high-intensity and burn a lot of calories per minute.
They also tend to involve very little rest.
So, while bodybuilders are often very lean, this is not because of their training.
Winner – CrossFit!
Suitability for beginners
From the outside looking in, both CrossFit and bodybuilding can look too demanding for unfit or novice exercisers.
However, it’s important to remember that even CrossFit Games and Mr. Olympia winners were beginners once and had to start somewhere.
Both types of activity can cater to beginners.
Workouts can be scaled down to make them more accessible for less fit individuals.
CrossFit WODs invariably include adaptations for beginners, e.g., doing fewer reps or less demanding exercises.
At the same time, novice bodybuilders can use light weights, fewer exercises, and simpler training routines.
In short, beginners can enjoy CrossFit or bodybuilding workouts, provided they scale them back and avoid doing too much too soon.
Winner – It’s a draw!
Risk of injury
Any workout can cause injury, but risks are arguably higher with CrossFit.
Many of the exercises are done quickly and to a high level of fatigue, which can lead to poor workout technique.
This is especially true for timed workouts.
Also, some CrossFit exercises are technically demanding, such as squat cleans, and very hard to master.
In contrast, most bodybuilding exercises are done with a controlled tempo and more attention to form.
It’s no coincidence that CrossFit has a reputation for causing injuries.
Winner – CrossFit (but this is not a good thing!)
Sociability
While some bodybuilders train with a partner, many work out alone.
In contrast, CrossFit workouts are often done as a group.
CrossFit gyms, called boxes, run classes, and there is an emphasis on group participation.
So, while both types of training can be quite sociable, CrossFit is almost always done as a group activity, so it’s usually far more so.
Winner – CrossFit!
CrossFit Body vs Bodybuilder Physique: Ultimate Fitness Challenge
CrossFit vs Bodybuilding – Wrapping Up
There are no clear winners in the battle between CrossFit and bodybuilding.
The right one for you depends on what you want from your workouts.
If you want to improve your fitness, burn fat, and build moderate amounts of muscle, CrossFit is the way to go.
But if you have no real interest in fitness or performance and just want to develop an aesthetically pleasing physique, then bodybuilding is your best choice.
Of course, you could combine these two workouts and enjoy all the benefits they offer by doing a couple of bodybuilding workouts and a couple of CrossFit workouts per week.
In fact, for the average exerciser, this is probably the best option.
Rich is a NASM-CPT (Certified Personal Trainer), an