How to Schedule a Muscle Confusion Workout

How to Schedule a Muscle Confusion Workout

Muscle confusion workouts operate under the theory that by constantly changing movements, the body will be forced to respond. Under typical workout routines (doing the same type of exercises a few times a week), muscles become used to the routine and the results are minimized. Muscle confusion workouts mix up the routines so the muscles have a harder time adapting, which causes them to work harder and produce visible results. Exercises might go from strength training one day to aerobics the next. The goal is to always keep the body guessing so that it does not become accustomed to one specific workout and stop responding.

Things You'll Need
  • Exercise clothing
  • Exercise equipment
  • Athletic shoes

1. Work a large muscle group on day one. This could be chest and back, or hamstrings and gluteus muscles, but be sure to attack at least a couple of areas that are related. Choose the maximum weight you can lift eight to 12 repetitions, and perform at least three sets apiece. Perform crunches and leg lifts for the abdominals.

2. Do some aerobic work on day two. This should be intense activity such as kickboxing, step aerobics, or another exercise at at least 85 percent of your aerobic capacity for the duration.

3. Work another large group of muscles on day three. If day one was hamstrings and gluteus muscles, day three should be chest and back. Include your abdominal exercises on this day as well.

4. Perform a strength building yoga, Pilates or tai chi activity on day four. This is not a rest day. The activity should be isometric and involve all muscle groups, including abdominals.

5. Do another aerobic activity, different from the day two exercise. This can be an intense game of racquetball, basketball or tennis. It can also be a jog that includes arm movements or a dance/aerobic routine. Work up to at least 85 percent aerobic capacity for the exercise duration.

6. Stretch your body on day six. Use both static (low movement) stretches and dynamic (high movement) stretches to release lactic acid buildup and increase mobility.

7. Use day seven to rest or to perform another yoga activity. Begin the program again the following week with variations in exercises on different days.