Do You Really Benefit From Muscle Confusion?

Written by Pablo Ferrero

Friday, 19 March 2010 14:59

Researching for material to write about, I come across some very informative, some not so informative, some scientific and some research based findings. There is also some useless data written only to get published because it is contradictory to everything we believe.

Personally, my opinion is, there is only one way to get noticed as a writer and that requires saying something different from what everyone else is saying, however that does not mean you are accurate or worthy of being repeated. This article is based on research I found stating it is the truth about muscle confusion.

This article is on debunking the value of muscle confusion for maximum results.

The Truth About Muscle Confusion?
Mr. Scott Abbett feels that muscle confusion is nothing more than erroneous data meant to confuse body builders or simple fitness training folks looking to improve their physique. Mr. Abbett disbelieves the need to shock the body, change routines, or change exercises. Instead he states that muscles don't need to be shocked, baffled, perplexed or anything else resembling muscle confusion.

He asserts that all a muscle needs for growth and change is to be overloaded and rested. I do agree that muscles need overload to change and I state that when I lead group classes or work one on one with a client however our agreement seems to end there. I do believe your body becomes accustomed to doing the same exercise over and over and will find a way to it proficiently. I see the proof in people who always run or always take a Spinning class. The changes in their body sow down once they have been executing the same exercises over time.

Abbett also states that to overload the body all that's needed is to continue working to your maximum ability and get the required rest in between. Even if you do the same workout exactly for the next 20 years you will continue gaining muscle mass. His rationale for his belief lies in the way the neuro-transmitters which are present in the nervous system communicate with the muscles. He feels they do not need to be fooled.

Muscle Fooling vs. Muscle Confusion
Perhaps he is right and fooled is the wrong word, maybe calling it muscle confusion is the problem. Maybe if we coined a term like constantly changing muscle actions it would be more acceptable. The reality is, we are creatures of habit and our muscles, like our psyche, become comfortable and proficient when they are repeating a pattern of behavior. In business there is a term, economies of scale, this term relates to the ability of a person to execute tasks more effectively and efficiently once it has become accustomed to that action. Think about something as basic as learning to write.|

At first each letter takes a long time to master and eventually it happens without thought. Our muscles are the same and have the same ability.
Repeat your routine for 20 years and you will see change and results perhaps but not as quickly as you would if you were changing the exercises so that the mind and body were having to work to adapt. In addition, it is not all about the size of the muscle. By changing our routines and exercises we are also affecting other muscles which makes our workouts more complete and isn't that important?

I don't negate the Mr. Abbett found muscle confusion did not nothing for him but that does not mean the concept is worthless or has no validity simply because he did not enjoy it. Muscle confusing workouts also keep you from getting bored in the gym, the number one reason people stop exercising. Abbett states he has never been bored in the gym and that is fantastic for him but what about the rest of us who need variety to keep going?
Personally, I like muscle confusion and that's why my workouts and training sessions (AthleKinetix) are centered on this concept and will continue to be. My results are superb and my clients are happy. I think we each should find what's best for us and leave the critical comments by the wayside.

Christina Leon, CPT, AFAA, NASM, NCSF, and National Fitness Presenter

Last Updated on Tuesday, 30 March 2010 23:13