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Muscle Confusion Explained (DOES IT WORK)

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Rating: 4.0; Vote: 1

Muscle confusion is one of those buzzwords that gets thrown around often, and unfortunately, used incorrectly. In this video, I-m going to show you what muscle confusion really is and when it can be a really good thing. At the same time, I-m going to show you what muscle confusion and even functional training are absolutely not. Often times, in a rush to jump on the latest fitness bandwagon people will adopt a method of training as their own and try to mystify it. Muscle confusion was one of these terms or methods that was borne from a very real and one time helpful way of guiding those that lifted weights to ensure continued progress. What it was originally and what it always should be is a method of throwing continual challenges at your muscles in order to ensure muscle overload. If you are not providing a challenge to your muscles in some fashion, then are likely to adapt to the stresses you are applying to them and stop adapting in the form of new strength and growth. The best part about this however is that you can introduce -confusion- to a muscle group with a single set of five pound plates! That-s right. If you are used to lifting a certain amount of weight for a prescribed number of reps, then introducing even another 5 or 10 pounds to the equation can be just the shock the muscles need to respond to your stress in the form of new strength and size. The same can be said for the manner in which you perform the sets. Maybe you want to alter the tempo at which you do your reps. For instance, in the example shown in this video you can do a pause squat at the bottom of every rep. This demands much more command of the movement and increases the accrued time under tension which can have a much different impact on your legs than a normal paced squat if you aren-t used to training this way. Even the order in which you perform your exercises can have a huge impact on the stress the muscles will feel from your training. If you always train your compound lifts first in your workout, it is definitely time to switch up the order of your movements. Use a lunge to pre-exhaust the quads a bit before your squats and you will feel an entirely different end result on your leg training just because the order was shuffled. Regardless of the manner in how you change up the stress, the key thing is that you should always strive to find at least one way in which you can do this. Not in the name of being unique or creating your own pointless circus act in the middle of the gym but rather to ensure progressive overload and giving your muscles a reason to adapt to the stress of your training. Jumping around and flailing a kettlebell like some magical wizard is more likely to get you killed than it will give you gains. A true understanding of function would steer you clear of this approach. A desire to be different would draw you closer to it. What you need is a blend of creative programming but one that is based in science not science fiction if you want to see results from your hard training. If you are looking for a science based training program that gets you training like an athlete, head to and get the ATHLEAN-X Training System
Date: 2022-04-22

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Comments and reviews: 10

CurSe
I have a note on my phone with all the excercises i do and the weight i was comfortable and able to complete all my sets with the last time and every next time i add +5 kg plates to the exercise and do maybe the 1st set with it and the go back to the previous one, prioritizing completing my scheduled sets no mater the weight. Is that optimal?
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Jacob
Been working out off and on for years. I just recently really committed myself and am trying a new approach to getting bigger. I've been eating and lifting heavy consistently for over a month now and my body seems to handle the weight to well but I can't seem to lift more. Should I lift lighter weight with more reps? Idk what I'm doing wrong.
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sasasa
I perform a lethal injection into my neck but keep a vial of antidote behind my molars. A week later, after tricking my family into accepting my death and lowering my coffin into the dirt I wake up as quickly as possible, smash through my tomb and sprint to the gym for a six hour boulder shoulder workout. THATS how you confuse the muscles
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workouts
How hungry should i be when I'm trying to maintain or even gain a little? These macro calculators are all over the place depending on the activity multiplier. So I took average number and have been doing that. It seems to be keeping me steady, but I'm often still hungry. Should I go a little higher?
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Leo
Jeff, I noticed you look up when squatting. I thought this was bad to do because it can lead to a neck injury when lifting intensely. Isn't it better to keep eye gaze neutral and out in front of you instead of looking up? That way you aren't tempted to put your neck in a dangerous position.
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A. M.
to add from what I learned from you I decided to train to become capable of doing the front lever, this requires me to do many progression exercises to get there hence in the muscle confusion realm.
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Coach
I have a question about muscle nuclei overload how do I properly go about this for muscle growth I have an idea about this but how long do I do it for because I don't want to lose muscle either
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sport
What if you get to a point where you are happy with your fitness and you just want to maintain? Can you just keep doing the same training plan, no muscle confusion, and proper nutrition?
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Hoang
OK but, what about doing certain type of workouts for 3 months then doing it differently. Like standing curls 3 months then hammer curls 3 months or should we do one month intervals
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Adrin
Personally, I train on mars cuz I can lift 3 times more and even though the tension on the muscle is the exact same, I get a ego pump and I confuse my ego so it gets bigger
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