☑️ Is Muscle confusion real?
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☑️ Is Muscle confusion real?
Muscle confusion is a term often thrown around in fitness circles, but the concept is rarely explained in-depth. The basic idea is that, in order to maximize the growth and potential of your body, you need to constantly switch up your exercise routines and force your muscles to adapt to constantly changing
demands. In other words, "confuse" them.
But is this a real thing? Does it actually benefit you more than sticking to one routine? Well, as with most physical fitness myths, it's not entirely false, but it's definitely not completely true either.
You need consistency to improve technique and track progress!
The idea that you can stop your muscles from getting used to certain things is true. But the thing is, you want your muscles to get used to certain things. That's how you build strength and endurance. The human body adapts to physical demands that it is constantly faced
with.
If you
do ten pushups every day, consistently for several weeks, your body's muscles will develop to respond to that demand. The muscles required for doing pushups will grow stronger because you place the demand on them every day for an extended period of time. The push-ups start to get easier, then you add more push-ups to challenge yourself and get even stronger.
Why is Muscle Confusion Counterintuitive?
Muscle confusion would have you believe that, instead of going with a
long, consistent exercise routine you should mix it up relatively frequently, doing a different exercise every week or even every day. After all, different types of exercise mean multiple areas of growth instead of one, right?
Unfortunately not. When you first start a new exercise, your proficiency in it is mostly neurological. Your motor neurons learn the most efficient firing pattern to coordinate a new exercise, and this is where your initial competency comes
from. Those are "newbie gains".
This goes on for several weeks. Your brain does most of the adapting instead of the muscles because your body doesn't know if the new physical exertion is going to become a consistent thing, and it's a waste of energy to build muscle for something that won't become a regular demand.
Think of it this way: if you attempt to practice a new skill every day, you are not going to get better at any of them. But if you practice the same skill every day, you will undoubtedly improve in that
one skill.
What is
Muscle Confusion Good For?
You will not be confusing your muscles, so we can just call it variety. It does help to switch things up with your routine. Some people need this more than others to avoid getting bored. This makes it easier for them to push hard and get better results over time.
If your goal is just to stay active, work the muscles a bit, and burn a few calories on a regular basis, it's totally fine to switch up your exercises and do whatever you feel like on a given
day.
But if
you want to actually build muscle and endurance in a particular area, you will have to commit to a consistent exercise routine with similar movements. The best way to do this is to focus on the foundational movement patterns, but have plenty of variations to keep challenging your muscles. To keep it fun.
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