functional form

The whole body approach to working out, is a far greater tool, than training individual muscles. Training like a bodybuilder will produce bodybuilder results. The muscles will look good but be of next to no use to you, flexibility will be limited and you will be prone to injury because of uneven muscle development. Large muscle movements that are functional in life will be the answer to practical and usable strength. (squats, deadlifts, standing presses) amongst others replicate standing from the ground, picking and object from the ground, and lifting an object overhead. The ability to do these simple tasks efficiently will crossover to sports and life almost instantly. Muscles trained with these exercises in a strength program will become like rocks rather than gaining bulk (although some bulk will eventually occur)
"Women who claim to be afraid to train hard because they 'always bulk up too much' are often already pretty bulky, or thin but weak and conditioned, and have found another excuse to continue life sitting on their butts."
my personal results: from an endurance training program to switching to crossfit, is that my muscle when relaxed now are in a lot of cases more solid before when flexed. I've decreased in weight, and increased in strength, and even have set or been able to match endurance times without long tedious endurance training.