MUSCLE CONFUSION – WORTH THE HYPE OR FITNESS MYTH?

[Kate]

The term “Muscle Confusion” floats around the internet and is used by some trainers to describe the “shock” your body experiences when your workouts are changed often.

A few things:

Your muscles don’t have a brain – therefore, they’re not smart. And they can’t be confused.

The only thing your body needs to change continually is progressive overload – a concept I’ve talked SO much about (so you probably know all about it!) – that requires repetition.

So think about this – you cannot progress in something or get better if you’re always trying to change your approach. You’d have no basis for comparison and no way to measure success.

Along those same lines, you have to be consistent with what you’re doing in the gym long enough for progress actually to be made.

Workouts aren’t going to change your body or your performance overnight. Rates of gain or loss are SLOW AS HELL, and therefore you need to implement that repetition and consistency over time.

That’s not to say your workouts should NEVER change. In fact, progression will bring change naturally. And that can look like a few different things.

*lifting the same load for the same number of reps with increased range of motion

*Lifting the same load for the same number of reps with better form, control, and less effort

*Lifting the same load for more reps

*Doing the same load for the same number of sets/reps with less recovery

*Doing the same load with more speed or acceleration

*Doing more work in the same amount of time

*Doing more sets with the same load, and the same number of reps

*Working out more throughout the week

*Doing the same workout and maintaining strength while losing body mass

*Lifting the same load but extending the set past failure

Your body doesn’t need to be “shocked.” It needs to be strategic. Changing things too often will actually be counterproductive and STALL your progress. Changes will happen, but it’s not random.

Read more about it here:

https://thefourpercent.com/2019/11/08/starting-your-fitness-journey/

https://thefourpercent.com/2019/04/11/achieving-progressive-overload/

https://thefourpercent.com/2019/09/30/how-to-manage-your-strength-training/

https://thefourpercent.com/2019/12/11/the-basics-of-periodization/

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