So Many People Want to Know… “What Is the Muscle Confusion Workout?”
It seems that the muscle confusion workout and muscle confusion exercises have become very popular topics lately. Perhaps it’s because of the success of the P90X program infomercial. Whatever the reason, it’s about time that more people became familiar with this training protocol.
Here are 5 easy steps to get the maximum results from your muscle confusion workout.
1. Change exercises each workout.
Not only is it a good idea to change the exercises or movements in phases but, you can increase your results even faster by changing your exercises from workout to workout.
What I mean by that is this – let’s say for example you’re doing an incline bench press. In your first week of training you might do an incline bench press with free weights, the following week you could do it on a Smith machine and the following week you could perform the same incline bench press on a hammer strength machine.
If you are limited by equipment then be creative and mix up the exercises in your muscle confusion workout. Use dumbbells one week… resistance bands the next, the results will blow you away!
2. Set a bodybuilding workout goal.
If you’re not using a training buddy because you are working out at home or just don’t have one, then set workout goals. For example… if in the previous week you used 250 pounds of resistance in the incline bench press for 10 repetitions.
Then this workout, set a goal to perform 12 full of repetitions. Or increase the weight by 5 to 10 pounds and attempt to perform 10 repetitions with the added weight or resistance. (This is essential to get max results from your muscle confusion workout!)
3. Track your performance.
If you’re familiar with an Excel spreadsheet or don’t mind spending a few dollars to buy some workout software – then track your workouts from week to week. This doesn’t have to be something fancy, you can go down to your local Rite Aid or CVS and purchase a composition notebook.
They usually sell for about a dollar. I would also recommend that you set specific 13 week objectives for yourself. And then create a graph in your Excel software so you can have a visual reminder of your progress on this goal. (post them where yo will see them everyday!)
4. Pre-workout nutrition.
If you are dieting or on a low carbohydrate diet, then make sure that about an hour before your workout you take in some carbohydrates. If your goal is to gain muscle size it is critical to have sufficient energy to put everything into each workout.
5. Post workout nutrition.
Recent medical research has validated the theory that you should consume a carbohydrate and protein meal or drink within – 30 minutes after your workout. If you have performed a proper muscle confusion workout you will burn off all the glycogen in your muscles and torn muscle tissue. Your muscles are screaming for nourishment. Give it to them!
Using the muscle confusion workout will help you avoid plateaus and make your workouts fun and beneficial. Include some of the muscle confusion workouts tips that you have read in this article and in no time at all you will see some pretty amazing changes in your body.
Tags: bodybuilding workout, incline bench press, muscle confusion, muscle confusion exercises, muscle confusion training, muscle confusion workout, P90X muscle confusion, workout goals, workout software