Muscle Confusion

Baseballkid14 · Post by **Baseballkid14** » Mon Jan 19, 2009 12:03 pm

I heard Muscle Confusion is a good way to build more muscles faster. I just have one question. Say routine goes like this:

Monday/Wednesday/Friday: Abs, Legs, Back
Teusday/Thurday: Biceps, Triceps, Chest, Shoulders, Forearms

Should the exercises I do on Monday be different from the ones I do on Wednesday and Friday but work the same area? Or... should I use the same exercises for say 4 weeks then change routine and do it again for 4 weeks?

For example:

Teusday: 2 Arm Dumbbell Curls

Thursday: Seated Concentration Curls

or...

Teusday: 2 Arm Dumbbell Curls

Thursday: 2 Arm Dumbbell Curls

4 weeks later...

Teusday: Seated Concentration Curls

Thursday: Seated Concentration Curls

Thanks
-Baseballkid14

RK19 · Post by **RK19** » Mon Jan 19, 2009 2:45 pm

i personaly do different exercises each workout, i never do 2 of the same workouts in the same week. for instance i have 2 chest days so on day 1 i will do flat bench/decline bench. then on the second day i will do flat/incline bench. or for shoulders il do clean and press 1 day then military press(bb or db) the next.

azzistrength99 · Post by **azzistrength99** » Mon Jan 19, 2009 4:10 pm

I would encourage you to change your workout every week. You shouldn't be doing the same muscle groups more than once a week, some exceptions, but rare.
As you can see, response and RK19's workout are different. I would encourage you to realize that every body is different, some bodies will respond to daily change, others weekly, others monthly. You need to experiment and discover what works best for YOUR body. If you are not sore EVERY time you lift, you are not doing enough/working hard enough.

swanso5 · Post by **swanso5** » Mon Jan 19, 2009 4:26 pm

muscle confusion is rubbish...only 1 thing needs to change whether it be wt, sets, reps, rest, tempo or the variation (grip/stance change) used...doing different things everytime is the quickest way to making no progress...want to get better at something? you practice the same thing all the time...why is training any different? it isn;t...you want to bench huge numbers then bench often will varied intensity...you didn't practised walking once a week when you were a child did you?

Baseballkid14 · Post by **Baseballkid14** » Mon Jan 19, 2009 5:02 pm

@azzistrength99,

I definately feel the pain during the workout, but not so much afterward.

@swanso5,

I think if you want to be able to do an exercise more, its practice with that excersise that will help you. If you want more physical results, then its varying the workouts.

swanso5 · Post by **swanso5** » Mon Jan 19, 2009 5:06 pm

how do you get better at bench press by benching 1 every 2 or 3 weeks? that's right you don;t

Boopster · Post by **Boopster** » Mon Jan 19, 2009 5:41 pm

Thumbsdown on muscle confusion. It was the "new way to see results" a few years ago. Tried it, never worked. Stick with a routine, increase weights, without sacrificing form and you will see results.

swanso5 · Post by **swanso5** » Mon Jan 19, 2009 5:43 pm

she's hot, take notice

Boopster · Post by **Boopster** » Mon Jan 19, 2009 5:55 pm

Swanso......you makin' me blush

azzistrength99 · Post by **azzistrength99** » Fri Jan 23, 2009 12:22 pm

When I say that you need to change workouts every so often, I am meaning that you need to be incorporating something different so that your muscles don't adapt. The human body is the ultimate adaptor. YES this can mean more reps/sets/weight etc. When I change up workouts, it is usually in the way of doing more sets with less reps or more reps with less sets. I believe in working till failure.
I should have been more clear, sorry about that. I also know that you should be trying different excersizes in each muscle group so that you are diversified.
There is a difference in having a strong chest, and being strong at the bench press.

IF you want actual muscle strength, and not just the ability to lift heavy on a few excersizes, you need to diversify your workouts whether it be in different reps/sets or adding a different excersize per muscle group every week.
Like I mentioned before, every body is different.

--Baseball Kid-
what are you doing differently to help your body get sore? LEt me know and we will see what you can do to work harder.

Baseballkid14 · Post by **Baseballkid14** » Fri Jan 23, 2009 2:07 pm

Thank you, it I have made up different routines for weeks to come based on that knowledge. Anyway, I am working unti lmy muscles burn for every set. On the last set and the last few reps, its pretty much failure for me. And I make improvements every week based on how many chin ups I can do, but bicep size isn't getting any bigger than 11 inches.