if you exercise Periodically, in the gym, someone said, “muscle confusionThis technique basically gives the body different forms of stimulation so that it doesn’t adapt to any one stimulus. It’s a daily challenge, even with regular protocols.
To date, there is little scientific evidence to support the effectiveness of muscle disruption. Yet this meathead myth still floats around in certain gym circles. , have seen the excitement to start a workout and the inevitability wiped out before it ends.
If you know someone who wants to test the idea that wild exercises and creative social media schemes can replace tried and true methods, progressive overloadand be friends and keep them away from this overrated waste of gym time. men’s health fitness director Ebenezer Samuel, CSCS,trainer Matthew Forzaria, NFPT, CPTthe founder of Forzag Fitness agrees: Muscle-disruption training isn’t worth your time.
“If it looks really flashy, look the other way,” advises Forzaglia. “Because 9 out of 10 times it’s not profitable.”
3 Reasons You Should Avoid Muscle Confusion Training
Muscle Disruption Training Limits Movement Acquisition
To become stronger, more muscular, and even more athletic, you need to master the movements necessary to reach these goals. Think about it: If you only deadlift once every 30 days, you won’t strengthen your movement patterns. Think about how much better and stronger you can be at deadlifting if you focus on deadlifting.
“When you’re constantly changing your workouts and doing all these new moves, suddenly you’re not getting to the basics,” says Samuel. “Not the bench press, not the rowing, not the deadlift. If you exercise once a month, 12 times a year! That’s not enough to really help you get better.”
Muscle disruption limits progressive overload
It’s important to keep challenging your muscles because they will eventually adapt to the same movements over time. And through progressive overload, defined as systematically increasing strength and strength, you will eventually build more strength and muscle.
To achieve this again, you need a solid understanding of the working mechanics of exercises like deadlifts, squats, and bench presses. Consistent work should pay off over time, perhaps even twice a week. This is the challenge that muscles need to grow.
Muscle Confusion Means You Probably Have No Plan
Attending a workout without a set, reps, or a clear idea of the exercises you want to perform is a recipe for useless confusion rather than benefit. The quest for is can lead you backwards when it comes to making your body bigger, better, or stronger.
Having a basic plan for your workout – exercises, sets, reps, rest times – is the right approach to consistent progress and growth.
“I like to think about keeping things simple,” says Samuel.
3 Alternative Training Methods to Avoid Muscle Confusion
Choose 3 exercises to work on
Whether your goal is upper body strength, arm size, or leg size, choose 3 exercises and work them consistently 3 times a week. Do this for a month or two. Work on your technique and gradually increase the load, volume, or intensity. The better you train with this exercise trio, the faster and more quality gains you’ll get than if you kept mixing things up at random.
stick to the program
Whatever you choose to focus on, resist the urge to switch after a week or two. If you’re getting “bored” or you don’t think results are showing up fast enough, you should double this. Please bear with the program.
However, a good idea to avoid boredom of any kind is to slightly shift the focus of the movement rather than altering it. Bring your attention to the position of the sternum. A few training tweaks like this can also help lead to better technique and greater results.
Try the “2 and 2” method
If the tedium of repetitive workouts is absolutely, and positively unacceptable for you, there are sorts of combination compromises you can try. Simply choose two basic exercises from and perform them in each of your three weekly workouts. Do not switch between them.
From there, feel free to add additional exercises to your workout. But before you jump into the latest and craziest type of TikTok move you can find, we recommend sticking with a few standard choices featured on Men’s Health or recommended by authorized trainers. Now you can get the most out of both workout worlds. There is a consistency of hitting the basic moves hard and often doing a variety of additional exercises. Let the profit begin.
Jeff Tomko is a freelance fitness writer with articles for Muscle and Fitness, Men’s Fitness and Men’s Health.
