Monday, July 27, 2015

Muscle Confusion For Training Adaptation!

SaraBurda's photo.


The muscle confusion theory is fairly simple: by changing your workouts regularly, you keep your muscles “guessing” and avoid plateaus. Sounds pretty common when you see TV programs like p90x and insanity that preach this theory.
A lot of group classes, bootcamps, and workout videos claim to use this concept to get you results, but it’s really just one of the principles that govern how your body adapts to exercise. When it comes to changing your physique there is much more to consider. So how much "confusion" is necessary? Does it really work when trying to develop and build muscle over time ?
It is true that at SOME point you need to add variety. Your body is a very adaptable machine that is good at using what it has and conserving the rest for functioning in life. But just doing a lot of confusion with out a plan can just leave your frustrated and running in circles trying to get in a workout. You need to develop a purpose with progression that is consistent towards a specific goal, like getting bigger (hypertrophy), stronger (more weight), faster (speed) or lasting longer (endurance). Defining intent and planning your exercises to meet that intent, means that you get quality progression and adaptation. It also means, you’ll know when it’s time to change it up.
This is where planning, tracking, and learning your body is very important in training. You need to make sure you are creating a consistent plan for achieving your results and you need clear and defined goals going into it. This is how you can determine when it is time for a change. When you start to notice that your strength level has stalled or your cardio is not at optimal performance, you might need to activate and awaken new muscle fibers by changing up your routine.
Ask yourself these questions:
How am I measuring my progress?
How do I define progress specifically?
How do I measure my own consistency?
What are my indicators of success or failure?
Planning your workouts with this frame of mind will keep you more engaged with how you train for specific goals. Progressive programs usually run anywhere from 6 weeks to several months and over the course of time. Pick one a plan and define your goals to stick with long enough to get results you can measure before changing it up.
Prepare, plan, and take action !

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