Muscle Confusion – I’m CONFUSED!

How many times have you heard it?

“You have “confuse” your muscles in order to get them to grow”

“Your body won’t change unless you are always changing up your workouts to keep your muscles “confused”

“You have to shock your muscles so they don’t plateau”

Ummmm….no, no and NO.  Let me explain.

Yes, your body WILL adapt to your workout over time.  However, what your body is getting used to is the volume load of your workouts and NOT the exercise selection or workout sequencing.

What does this mean?  It means if you always bicep curl with 15lb dumbbells for 10 reps, your biceps will get used to it and your body will stop making changes.  So what do you do instead

?  It’s simple – on your next workout, bicep curl 15lbs for 12 reps instead of 10.  Then, your next workout try to increase the weight so maybe you’re using 17.5lb dumbbells for 8-10 reps.  And so on and so on….

You won’t be able to increase every single time, but if you’re new to lifting weights, you WILL increase pretty quickly.

Your muscles are completely incapable of being “confused”, any more than you can “confuse” your fat cells to disappear or “confuse” your lungs to increase oxygen uptake.  That’s the simple truth.

SO – I always recommend following the EXACT same weight training routine for 4-8 solid weeks while trying to increase reps and weights as you are able.   Changing your workouts more frequently will result in a remaining in a plateau – not the other way around.

Remember to give yourself adequate rest between sessions for recovery!

For a personalized program visit my training website at


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