Muscle Confusion Workout Routines

Muscle confusion workouts have now been proven scientifically to work. If that were the case, then everything we have learnt about building muscle in the last 100 years is BS. Muscle is built on progressive overload, it is a principal upon which science is able to prove how and why it works.

Explaining the idea of muscle confusion contradicts the very principal against which muscles are built. Consistency is key to building muscle, confusing the muscle to enable growth must be based on muscle fiber damage done when doing any exercise and cycling.

Science has clearly proven that cycling or periodization is proven to increase muscle growth in the long term. If muscle confusion does not mean a single workout but rather a change in the training routine for 6 to 8 weeks, then muscle confusion has been scientifically proven.

On this website we speak about "muscle confusion" all the time, often called advanced training systems. It is these systems that the founder of the National Strength and Conditioning Association, Mr. Boyd Epley C.S.C.S says are extremely effective as prolonging the onset of reaching a plateau.

Avoiding the dreaded plateau has been studied countless times over the last 30 years. It is now based on the Selye's General Adaptation Syndrome (SGAS) that is able to quantify how and when the training plateau is reached. When muscle confusion is correctly applied it will prolong the onset of SGAS permanently.

We have covered all the muscle confusion terms and how they should be applied many times on this website because it works. It needs to be emphasized that these are advanced techniques and should not be considered by anyone who has been training on a regular basis for less than 6 months.

There are other "advanced techniques" not listed below but the list covers the methods that have scientifically proven to enhance the long term chances of muscle growth.

1. Rest-Pause

2. Continuous Tension tempo 4,0,2,0

3. Partial-Repetitions

4. Supersets (compound sets and tri-sets)

In conclusion there are two ways of looking at muscle confusion. It could be just one day of training which is never repeated, or it could be part of a new training cycle for two months. The point is that science has proven it to work over a 6 to 8-week period, not every workout.

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