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Workout Routines for Muscle Confusion

Shashank Nakate Feb 10, 2020
This piece of writing provides some workout routines for muscle confusion, a highly debated theory on consistent muscle development. Have a look.
The practice of muscle confusion involves training various muscles of the body without establishing a set workout routine. The simple logic behind this theory is that, when one starts working out, one observes rapid muscle gain and loss of body fat, initially.
However, after a certain duration, the muscles of the body adapt to the established routine, and now are better suited and developed to carry out that amount of work with ease. This results in a plateau stage, where no more muscle mass is gained, or it takes a really long time to gain even small amounts.
Hence, in order to escape the plateau effect, muscle confusion employs a workout tactic that involves randomly exercising various muscles of the body, so as to refrain from establishing a set routine. This, in effect, does away with the plateau, and show consistent results. Given is an example of a workout routine, formulated based on this theory.

Exercise Routine for Muscle Confusion

Exercise Routine for Muscle Confusion

The workout should incorporate a variety of exercises in order to train different muscles of the body. Let us understand more about how to perform these workout routines. A week-long schedule with different exercises performed everyday, should serve the purpose of 'confusing' muscles. Exercises to be performed on these seven days are presented here.

First Day: Weight Exercises

Exercises for the chest and other workouts for training back muscles, hamstrings, etc. should be useful. In order to strengthen the abdominal muscles, it is advisable to perform crunches. Leg lifts are also considered to be good.
One should perform 8-10 repetitions. Three-fours sets of such repetitions are enough for the day.

Second Day: Aerobic Exercises

Kickboxing is an excellent example. The important thing to remember is that the exercise needs to be intense.

Third day: Weight Exercises

The muscles missed out on first day should be trained on this day.

Fourth Day: Yoga

Fourth day is for yoga exercises. Performing strength-building exercises should be the objective. Tai chi and pilates are also considered to be good for this day. The key thing to remember is that exercise on this day should involve most of the body muscles.

Fifth Day: Aerobic Exercises

These should be different from the second day. Tennis, basketball, and other such exercises are recommended.

Sixth Day: Stretching Exercises

The objective should be to release lactic acid in the body and increase the overall mobility. Both the static and dynamic stretching exercises are recommended for the sixth day.

Seventh Day: Rest Day

The final day can be treated as a rest day to help the body to recuperate from the stress it has undergone in the previous six days.
Considering all these points, one should carefully take the decision about going for a muscle confusion workout. It is true that there should be variety in the exercises we perform, however, the validity of claims made by supporters of the muscle confusion theory should also be checked.
Disclaimer: Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.