Confusing them muscles

MissConfidence

So heard some about this muscle confusion business. I get the concept. Or maybe I don't...

My question is whether this means a daily confusion, weekly, monthly, what? Meaning, can I set a weekly goal of a variety of workouts (cardio and weights) but then I should not do the same the following week? Or if I do the same but just change the order I do them, then it's okay? Or, do I keep doing the same thing until it's too easy - what if it's never really easy? For example, the 30 Day Shred, she talks about muscle confusion - but we're supposed to do the same level for 10 days or so and some people do the whole thing over and over again and see great results - so what are your thoughts about that?

Sorry for all the questions - I'm new here and as someone suggested to do- I am trying to set up some goals and wanted to use some of your expertise to set the right ones. So what's worked for you? How often do you change things up?

bmbellamy

Tagging to follow responses. Thanks for posting!

MissConfidence

No prob, hoping someone can shed some insight!

KarenLouise1981

Please don't quote me but I understand it as this... The muscles of somebody who does the same exercise every time they work out will remember quicker and will heal/recover in a way that allows them to use as little fibres as possible to do the same job at the same performance. This means the body and muscles don't need to use as much energy and the heart no longer gets pushed. This is called muscle memory and can cause plateaus. When you do HIIT or a combo of weights and cardio it keeps the body guessing. My PT reccommends that all programmes are changed around the 4 week mark to blast the different muscles that may not be getting utilized due to muscle memory. Does that make sense? I hope it helps!

abbie017

I'm limited in a lot of workouts because I have a really bad knee, so I stick with the elliptical for my cardio. I swtich up the resistance, distance, and speed daily to maximize the results. I think as long as you switch stuff up, you should be good! Plus, it makes the gym more interesting when you aren't doing the same thing every day!

pelleld

I'm interested in this too. I have also heard that you should "mix it up" every 4 weeks. I'm changing my routine again starting today and hope it will help me lose the last 4 pounds. So far I haven't hit a plateau but I am anxious to hit goal.

lily1972

I get it now... I have been using the same program at home for a long time and had eventually stopped sweating - even with my increased weights (dumbbells)... that is, until I started power walking on off days and water aerobics! Adding the cardio really kicked my metabolism into high gear! Now the results are amazing! Thank you for the info KarenLouise! :bigsmile:

MissConfidence

Please don't quote me but I understand it as this... The muscles of somebody who does the same exercise every time they work out will remember quicker and will heal/recover in a way that allows them to use as little fibres as possible to do the same job at the same performance. This means the body and muscles don't need to use as much energy and the heart no longer gets pushed. This is called muscle memory and can cause plateaus. When you do HIIT or a combo of weights and cardio it keeps the body guessing. My PT reccommends that all programmes are changed around the 4 week mark to blast the different muscles that may not be getting utilized due to muscle memory. Does that make sense? I hope it helps!

Yes, this does make sense, thanks! So it seems like so far the consensus is 4 weeks. Anyone care to share what a typical workout for a week looks like?

JACE145

The more variety the better. I have NEVER been a runner so I started running. I swim when I have access to a pool, I bike, walk, hike, push ups, ski, walk stairs, circuit train, etc. Just vary your workout or you will get bored and so will your muscles. It does not mean you won't be or get into shape, it just means your muscles won't get as good a workout and you won't be as balanced or well-rounded physically as you would be if you confuse your muscles. Compare it to learning English only at school. You may end up being a great source of knowledge about English someday but if you don't study how do balance a checkbook using math you will be weak in that area. Just keep it interesting and challenging for your body. I am on vacation right now and my workout is dictated by what equipment, terrain, and schedule I have available here vs home. My body is sore today and that is good because it is confused. I am making progress towards my goal and I AM NOT BORED.

johnwhitent

The term "muscle confusion" is relatively new but the concept has been around forever in both strength training and aerobic activities. The human body is incredible, and one of the things that it is very good at is adapting. A new exercise will challenge the body and it will build muscle, mitochondria, etc and burn a lot of calories initially. But after a while the body becomes so efficient and competent at that activity that you burn very few calories and cause little physical reaction (muscle building, etc.) So you must continually challenge your body in different ways to burn calories and build muscle. A runner or cyclist who does the same route at the same intensity day after day soon ceases to get much benefit from their time investment. So they change it up and do speedwork, hills, intervals, and varying distances at varying intensity. Google “periodization” and you will find a ton of info.

opher

P90X is one of the best known workout routines in the US and utilizes muscle confusion. It includes 12 routines put together in different order as you go through the 90 days. The first 3 weeks have one order, then there's a recovery week, then another 3 weeks with a different order, then another recovery week. The last 5 weeks alternate routines every week. By the way, "recovery week" does not imply no workouts, just that it puts more emphasis on stretching and cardio and less on resistance work.

My experience is that cross-training is also extremely valuable. For example, I ride long bike rides (yesterday did 69 miles, training for my next 100-miler in June), tonight I'll be playing soccer, tomorrow I get back to P90X, etc. I plan to add racquetball into the mix next month.

The more varied your workouts, and the more challenging, the better your results.

MissConfidence

Good info, thanks! I would love to do something like p90x as it sounds challenging and from reading posts here people have almost only positive to say about it. i have very bad ankles and that's my "current" problem. I really need to lose the weight to be able to do some more high intensity workouts which is a bit of a drag because mentally I know I can challenge myself more, but physically I can't atm. One day at a time I suppose is the mantra. Thanks again for shedding some insights everyone!

johnwhitent

Good info, thanks! I would love to do something like p90x as it sounds challenging and from reading posts here people have almost only positive to say about it. i have very bad ankles and that's my "current" problem. I really need to lose the weight to be able to do some more high intensity workouts which is a bit of a drag because mentally I know I can challenge myself more, but physically I can't atm. One day at a time I suppose is the mantra. Thanks again for shedding some insights everyone!

P90X is great; I love it and recommend it. Tony (the trainer) shows modified moves for pretty much all of the exercise allowing people with physical limitations to do them. My wife has bad ankles and has given up on the plyometrics, but she can do a lot of the rest. Another less expensive option is Supreme 90, which is only $19.95 and requires no pull ups. It is very challenging and is done at a much faster pace than P90X, but the workouts are shorter. This might be an inexpensive way to get started then add P90X later.