There’s 0 scientific evidence backing up muscle confusion theory.
Because muscle confusion is not science.
Muscle confusion is myth.
Believing this myth gives you:
– Less muscle growth
– Slow progression
– Bad lifting form
– Useless data
You don’t wanna be weak and halt your progression, right?
It’s easy to avoid this problem…
Don’t change your exercises too often.
Confusing muscles leads to wasting time.
Challenging muscles leads to muscle growth.
(challenging your muscles is backed by scientific studies like this: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4215195/)
It’s a myth that muscle needs to be confused to grow because it adapts to movements.
The truth is: your muscles adapt to effort.
When your muscles adapt – you need to increase your effort for more growth.
Still don’t believe me?
I’m living proof.
I used the same bro split workout program for 2 years.
Now, I’ve been using the same PPL workout program for 2+ years.
Download the same programs I use here:
I keep 90% of my program the same.
If I add a new exercise – I use the new exercise for at least 3 months.
I change exercises when I find a new one I wanna try – this keeps my program fun and fresh whenever I get bored.
But I ALWAYS keep my main compound lifts.
It makes no sense for me to stop doing bench press and try something new.
Because bench press is a staple movement that works well.
But – changing isolation exercises now and then spices up your program.
What about plateaus?
I haven’t hit any plateaus I haven’t been able to push past yet.
I’m convinced people assume they’ve plateaued too early because they lack patience.
When you start lifting, you can expect to add weight to your lifts every week or 2.
As you become more experienced – you’ll add weight less often.
But – there are other options for growth before changing exercises…
Can’t raise the weight?
– add more reps
– add more sets
– slow down reps
Here are 4 reasons you need to ditch the “confusing your muscles” myth and stick to the scientifically proven “challenging your muscles” instead:
1. Master form
Doing the same set of exercises allows you to master the movements – improving your form.
Improving your form means you have less risk of injury and you get better results from your exercises.
2. Improve lifts
If you wanna improve your bench press – you need to bench press.
If you change out the exercises you wanna improve – you slow your progress.
This is because of the principle of Specific Adaptation to Imposed Demands (SAID) which suggests that the body adapts specifically and predictably to the demands placed on it.
3. Track progress
Using the same exercises in your workout program helps you track your progress.
Adding more reps and weight makes it clear you’re getting stronger at the exercise.
If you’re constantly changing exercises, it’s harder to track if you’re progressing or not.
4. Progressive overload
Progressive overload is basically increasing the amount of stress placed on the body over time to keep challenging the muscles.
Progressive overload is the KEY to muscle growth.
Lifting without progressive overload is wasting effort and time.
Progressive overload is achieved by increasing:
– frequency of workouts
– amount of weight lifted
– number of sets or reps performed
Challenging your muscles leads to growth.
Confusing your muscles leads to nothing much.
The best part is:
You can start using the same workout programs I use and never get embarrassed taking your shirt off again.
You won’t have to change the exercises at all.
You only have to increase weight or reps as you get stronger.
Click the link below to download these programs for free:
All the best,