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 below is an example of a workout routine, formulated based on this theory.
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 below.
- 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
Time should be given to Yoga exercises on the fourth day. 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 exercises should however, be different from that of the second day. Tennis, basketball, racquetball, and other such aerobic 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.
Disclaimer: This article is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.