I have been waiting to address this question for a long time. You hear a lot about muscle confusion, particularly in TV ads for programs you can purchase on. You also see it in magazines and periodicals.

The theory is that your muscles become accustomed to any given workout and to keep progressing either in physical size or fitness you need to keep your muscles “confused” by changing the workout at regular interval.

Let’s answer this by starting out with a lesson in human physiology. When you begin a new routine of any kind, your body makes certain neuromuscular adjustments or adaptations. Your body does two things: it gets stronger by accommodating to the actual exercise movement or “groove”. You realize this when after two or three workouts you find the actual groove for the movement and  you can push a little bit more weight. This Relates to your body actually learning the  plane of motion. Secondly , your body adapts to heavier weight by increasing muscle size so the muscles can contract with greater force becoming stronger.

Here in lies the problem. The term muscle confusion is used as a reason that this or that program works. In reality, there’s really no truths to this.

 Let me explain. First, let’s look at what really improves your fitness level. Exercise intensity measured by heart rate and duration are the only two factors involved in improving internal or cardiovascular fitness. Simply changing what you do has almost nothing to do with it.

Now let’s look at muscular strength. In this case, if you measure muscular strength by any specific movement e.g bench press, the muscle confusion theory does not apply because when you change from a bench press to some other chest exercise, you lose the bodies focus on the exact bench press movement. For example; let’s say you do bench presses twice a week for four weeks increasing in strength each workout. Now you want to exercise this muscle confusion principal so you do cable crossovers and decline dumbbell presses for three weeks and then come back and try to measure your bench strength. You will inevitably find out that your strength level on the bench press is now less or at the very least, certainly not more.

The truth is, your body thrives on consistency in your workout for a time period of between three and six weeks depending on the type of work out you’re doing. When you plateau and you will, you need to change the workout and begin again at a lower work load and increasing over time

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Filed under: Body BuildingWeight Training

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