Muscle confusion / exercise variation

[divedragon]

The idea behind programs such as P90X and others is something called muscle confusion.  It basically says that the human body adapts to repetitive exercise and the exercise becomes less effective.  If you continually change the way you exercise, the body can't adapt so it continues to grow.

I have an old style bowflex machine at home which I have started using again in the last 2 months.  I've been doing bascially the same exercises 3 times a week and getting stronger.  I do only compound exercises like bench, latpull downs, rows, military press and squats.  I've returned to travel for work where I fly out Monday and back on Thrusday and to continue my program, I have joined a gym right across from the hotel in which I stay on my project (this week).  I worked out yesterday on their machines doing basically the same exercises, but instead of resistance, they have actual weight stacks.  I'm quite sore today!  Now this could be from harder work, but the 'feel' of the exercises was different vs the bowflex, so maybe its a form of muscle confusion.  They have to work differently lifting actual weight as opposed to over comming resistances.  Also, the amount of work is constant with gym machines vs an increased resistance the further the 'rod' bends.

This will be a mix up for the next 2-3 months.  Don't know what the next project will bring.  I guess my point in this post is to get a discussion going around things people do to get fit and if you've experienced anything pro or con on the concept of muscle confusion or exercise variation.

[Raviv]

I've heard both - that it's really great and that it's completely useless.

If nothing else, I think switching up exercises might work smaller muscles that might otherwise be left out, so I could see that helping.  Otherwise, I'm clueless and hoping someone ( @Heybales , I'm looking at you) knows more than I do and can contribute.

[SunsetRunner]

I switch up exercises purely because I get bored doing the same routines but I always keep my basic compound movements in because I genuinely don't believe there's anything better. You can add all the fancy equipment you want but for fitness (rather than big bodybuilder muscles) all your usual body weight exercises (push ups squats lunges etc) are enough to keep pushing yourself. Once you find them easy, do them faster/do more/take less rests/do them much slower/add holds - theres always a way to continue challenging yourself I guess. 

The good thing about doing the same or at least very similar exercises and routines is that it's easier to spot progress. 

[MaginB]

Hey there @divedragon! This will help me a lot to improve my workouts, I'm trying to gain some weight, I only lift weights  and sometimes I feel like I'm stuck so training in a different way and not doing just the same deffintely will make a difference. 

Valuable information @SunsetRunner thanks for sharing. 

Let me know if you have more tips! 

[tscheel]

I've been using Fitness Blender videos (in addition to walking). They're free and they have ALL different kinds of workouts/videos (they have over 450) so it's super easy to vary it and not fall into a pattern while still accomplishing your goals. I discovered them 6 months ago next Wednesday and I've lost 4.75" from my hips alone, so something is working right. 😛 I'm also WAY stronger than I started. They have some super cheap programs (like $5-10) you can buy if you don't want to pick your own workouts.

[Nick17]

The whole concept of "muscle confusion" is one of the biggest fitness myths out there.  Muscles cannot get "confused" so to speak.  Despite the varying workouts in programs like P90X, etc., you are still training your entire body and eventually your body will adapt to the P90X workouts and gains will slow down.  The body was made to adapt to stressors and eventually it will adapt to any form of exercise.

When that happens, you will notice a stall in progress and then it's time to change your modality of exercise.  That can be done by changing intensity, volume, and even frequency.

The bowflex uses variable resistance whereas a weight stack will use continuous tension which may result in the soreness.  More than likely the soreness is from the constant tension and increased stress on the muscles.

It's good to use periodization in your workouts...for example, for a period of several weeks focus on strength and then switch to hypertrophy work once you stall in the strength phase.  Include endurance work (high reps) as well as power/speed work.  Best of luck with your workouts and keep it going!

[Heybales]

Ditto's to above.

It really depends on what the purpose of the exercise is too.

Purely for calorie burn?

Then the workouts that are limited because you can't do them harder - either in duration, frequency, or intensity.

Think walking (not talking race walking, though even there ....) - you are only going to get so fast, eventually when you lose weight you will not burn as much because you can't go faster or increase the intensity.

Think aerobic programs like Zumba, where the beat of the music and your movements can only get so fast, you can't increase intensity.

For the latter, the first few sessions were also likely inefficient movements until you got used to them, when you got more efficient - you burned slightly less calories. But it's not a huge difference unless uncoordinated like me, I remain confused I'm sure if I attempted them.

For body improvements?

Your body will only do that if overloaded, and then it must repair during rest, and get better.

The first part of these types of programs is all about using your total Central Nervous System (CNS) in order to fully engage the whole muscle - so improvements at first are merely using what you got better.

Body feels no need to add more until that happens.

If you go changing the program right then, then you can't increase intensity to start overloading it to cause more improvements.

Think strength training.

Worst idea to stop your training just as form and CNS are being engaged, and totally switching it up.

There is something to be said for switching the sets and reps around, during the same time frame. If you totally go switching stuff around, half your time will be spent getting to the proper weight for the new sets and reps.

So you are doing a variation of that, the weight as lifted is indeed different when it hits the muscle. Muscle is stronger when almost fully contracted, so that suits the Bow Flex method of doing it, but the straight weight worked out a different area of the muscle when extended more, so just that variation. Plus supporting muscles used more on free weights, so that'll be good for you too.

But the muscle confusion thing as a benefit really only applies to very specific workouts where your ability to get more intense are limited, your time for duration is perhaps limited, and so is frequency. And within the workout the same thing applies.

But for so many other workouts out there - speed up and go faster, jump higher, lift more, ect.

Don't want muscle confusion, you want muscle overload in order to give a reason to get stronger.

[Raviv]

I knew you'd come through, @Heybales!  And I like what @Nick17 was saying too.  Makes sense.