Muscle Confusion Debunked

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  • Muscle Confusion Debunked

    Muscle Confusion Debunked






    elitefts™ Sunday Edition For some reason, you still hear about the concept of 'Muscle Confusion" concerning many fitness programs and routines. Frankly, I’m really tired of it and wish it would just die! It seems like confusion is the "state of mind' of most gyms today and seems to be common practice in the fitness industry. I know you have seen it everywhere, as have I. One of the biggest problems is that so much of this industry is based around people selling gimmicks and putting results into an illusion of mass confusion. However, consumer advocacy, education, and real training results will always reign supreme.

    I know the readers here are smart and bring energy and information from a variety of mind, body, and strength capacities. Many of you will get this question from the so-called "experts," so I thought I would try and set the record straight. 

Terms like "muscle confusion" are common and many will tell you that these are sound exercise principles. In fact, they are useless techniques that are the opposite of progress and are often gimmicks promoted by greedy entrepreneurs.

 These training methods can even be used to hide the fact that paying clients, or even athletes for that matter, are making zero improvements by following the routine. Muscles are incapable of being "confused." Despite the claims, you cannot "confuse" your way to anything. Most importantly, you’re trying to get stronger, not confuse and thus significantly limit and undermine your progress.

    In reality, most recent training programs (if you want to call them that) like CrossFit, P90X, Insanity, etc. are simply glorified and well-marketed versions of circuit training.

 The muscle confusion theory leads to a paradox: training that leads to no significant muscular adaption. The body can only adapt sufficiently to chronic stressors, which are stressors that are applied with enough intensity, volume, and regularity to cause a change in the physiology necessary to the adaptation.

 If you frequently change the nature of these stressors, your physiology can only adapt to those aspects that are consistent between workouts. The cardiovascular (CV) system may respond and adapt to every circuit training session you conduct, but if the exercises are not consistent, there is no adaptation. If, for example, you choose a different lower body exercise for each session, your body will only accommodate strength into those parameters that are consistent from workout to workout. To the untrained eye, a variety of exercises may seem like a good idea, but in reality it limits strength because the body's inherent motor learning capacity is reduced.

    Key Principles

    People need to focus on progressive OVERLOAD. That does NOT mean that every day or every training session has to be max effort with sub-optimal form and technique. Focus on three main components of overload:
    1. Intensity: Intensity should mainly be defined as the degree of effort. Load, weight, percentage of one-rep max, or relative intensity is also used.
    2. Volume (weight x sets x reps)
    3. Density (volume/time)


    Try to establish a PR during every training session in one of those three components (at a minimum). Your body will respond. No need to confuse it!

    The bottom line is this:

    Training the same exercises regularly allows the body to adapt and thus grow stronger. On the other hand, training a large variety of exercises equates to doing the same workouts with little to no adaptation.

    I'm not saying that you shouldn't change exercises, methods, or training. I'm simply saying that one needs to understand the nature of adaptation.

 Essentially, that this muscle confusion is a total myth.

    Muscle Confusion Debunked / Elite FTS
    I know from teaching hundreds of seminars that the guys who say they have “awesome technique” are usually the biggest disasters—their ego just doesn’t let them see it.
    - Dave Tate

  • #2
    Wat vind je er zelf van?
    DIVIDE ET IMPERA

    Comment


    • #3
      Originally posted by rain View Post
      Wat vind je er zelf van?
      Hahaha. Is ook niet zo'n ingewikkeld principe toch dit? Als mensen dat tegen me zeggen met teksten als nieuwe prikkels, schrikken etc dan vraag ik altijd hoe dat dan werkt. Want als iets werkt, dan wil ik graag weten hoe het werkt of iig de goeie richting opgestuurd worden. Alleen dan blijft het meestal stil of je krijgt de klassieke forum reactie "ja nou, je kan mij niet vertellen dat het niet nodig is want Henk is huge en die wisselt af".

      Anyway, wel een heldere uiteenzetting. Maar idd wat vind je er zelf van, mijn minimalistische broeder?
      Begeleiding nodig bij voeding en /of training?

      Comment


      • #4
        Originally posted by pescatore View Post
        Originally posted by rain View Post
        Wat vind je er zelf van?
        Hahaha. Is ook niet zo'n ingewikkeld principe toch dit? Als mensen dat tegen me zeggen met teksten als nieuwe prikkels, schrikken etc dan vraag ik altijd hoe dat dan werkt. Want als iets werkt, dan wil ik graag weten hoe het werkt of iig de goeie richting opgestuurd worden. Alleen dan blijft het meestal stil of je krijgt de klassieke forum reactie "ja nou, je kan mij niet vertellen dat het niet nodig is want Henk is huge en die wisselt af".

        Anyway, wel een heldere uiteenzetting. Maar idd wat vind je er zelf van, ?
        Het is allemaal helder verwoord in die lap tekst. De auteur brengt hele goede argumenten naar voren om de broscience omtrent het continu afwisselen van oefeningen te ontkrachten.

        mijn minimalistische broeder
        Minimalistisch? Ik? Hoe kom je daar nou bij?
        I know from teaching hundreds of seminars that the guys who say they have “awesome technique” are usually the biggest disasters—their ego just doesn’t let them see it.
        - Dave Tate

        Comment

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