Muscle Confusion
Muscle confusion is currently a big buzzword in the fitness field. Program “X” is based on the principle of muscle confusion to ensure maximum growth. Trainer “Y” says, “You gotta confuse your muscles to get them to grow!” But what exactly is muscle confusion?
To start, muscles do three things: they contract and shorten (a concentric contraction), they contract and lengthen (an eccentric contraction) or they contract and stay the same length (an isometric contraction). Also, muscles respond to stress. Muscles will not get bigger/stronger if the stress placed on them is not more than they can currently handle (the term for this is overload). The overload must periodically be increased to maintain an overload (this is called a progressive overload).
(A quick word about stress on a muscle-it doesn’t matter what the stressor is, be it a machine, free weight, or a big bag of potatoes, as long as the stress is a little more than what the muscle is used to, growth will occur)
Anyway, back to confusion. Proponents of muscle confusion will tell you that you need to do something different each and every time you workout to shock the body and force it to grow. That is a good way to get sore after each workout, but not totally necessary.
It comes back to the progressive overload. If you use more weight or do more repetitions or just work harder on your next workout, your muscles will be “confused”. To me muscle confusion is a marketing word for variability. Pick out some exercises, work hard, rest and do it again.
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About the author
Dwayne Wimmer founded Vertex Fitness Personal Training Studio in 2001, excited to bring a new concept about personal training to the people of Philadelphia’s Main Line in Pennsylvania. Driven by knowledge and results both, while a strength coach at Villanova University, he worked closely with world class athletes such as Brian Westbrook, formerly of the Philadelphia Eagles, on strength training and conditioning for optimal performance. Dwayne’s client base extends much further than world class athletes. Along with athletes, he works with adolescents to seniors, and he’s a highly acclaimed and sought out personal trainer who has received numerous awards, such as Best of the Main Line Personal Training Studio and Best Main Line Personal Trainer. A graduate of Missouri Western State University, Dwayne has a Bachelor of Science degree in Physical Education, with an emphasis in Coaching. Aside from personal training, he’s spent time as a physical education teacher, strength and conditioning coach, and a football coach, but has found his passion and home in the fitness industry, inspiring and reaching out to others. As a strong believer in continuing to learn, Dwayne has also taken classes at East Stroudsburg University toward a Masters Degree in Sports Management. He can add author to his list of accomplishments, having created a chapter in the upcoming book The Soul of Success with Jack Canfield, renowned for the Chicken Soup series. To get to the point where he is now, Dwayne has always been thankful for the support of his father, a man who always believed in his mission and saw the need for what it was that Dwayne envisioned. During his free time, Dwayne is an avid motorcyclist who enjoys viewing the amazing landscapes and finding good restaurants to enjoy that are off the beaten path. He also takes advantage of opportunities to travel and experience many other cities while attending fitness seminars and giving presentations about the industry he is so passionate about. As a way to give back to the community that has been a part of his entire life, Dwayne has created Vertex Fitness PUMPED (People United Making Progress through Education and Donations), which provides support to area non-profits through a community-wide outreach effort. At this time, they help three non-profits per year in the Philadelphia area. For more information from Dwayne, you may contact him at (610) 525-6604, dwayne@vertexfit.com
Totally agree with this.
Marlene,
Thanks for your comment.
Dwayne
Agreed. I`m in my fifties and still growing based on this principle.
K. Richards,
Thank so much for your comment.
Keep growing!!
Dwayne
I was so happy to see the reference to muscle confusion, but disappointed to see it was seemingly intentional! In my work, I help people bring their muscles back to normal working order after they’ve been injured, subjected to overuse, etc. In soooo many cases, I have clients, such as cyclists who, when they contract their quads, their hamstrings contract as if to help! These are confused muscles for sure and they kill performance! Once the quads and hamstrings get sorted out via resistance/release training, the brain relearns how to work the muscles as originally intended. This is the epitome of smart performance, and when you can bring entire kinetic chains to work in concert, well, that’s where real strength is achieved. But, I guess you guys are the experts…
Hello Kathy,
I apologize for the late reply. Thank you so much for your comment. I agree with you 100%. The problem is the term “Muscle Confusion”. In the case you state, the confusion is in the neurological system, or the order of contracting the muscles for maximum efficiency and effect, i.e. the skill of the movement. Since muscles have no cognitive ability, they only contract when told to do so by the impulses from the brian. In your example, you are teaching a more effective skill, laying down different neurological pathways to make the movement more efficient and effective. Do this enough times and it creates new pathways and then becomes the new norm and a new skill.
Thanks again for your comment,
Dwayne