Muscle confusion occurs when you switch your exercise routine regularly, and is a good way to tone your muscles, increase functional strength, and burn fat. It may also help you overcome weight loss plateaus, and enhance your overall performance in the gym. If you are exercising regularly, you can get great results by implementing a muscle confusion routine approximately every four to six weeks. Mark your workouts on the calendar.
This will help you keep everything in order, and help you keep track of what you’ve already done. The following plan is for six weeks. When completing the exercises, you should choose a weight that is challenging, but that will also allow you to complete the desired number of repetitions using good form. If you want to increase your repetitions, then decrease your weight. If you want to decrease the number of repetitions, then increase your weight. Aim for two to three sets of each exercise you do.
Consider taking your body measurements It is best if you can have someone do this for you, as it is difficult to accurately measure yourself. If you do this, you will be able to retake your measurements at the end to see how far you’ve progressed. You can have someone measure parts of your body (arms, waist, hips, legs etc.) To see if you gain or lose any inches after you have completed the cycle. You can also have your body fat measured by a personal trainer.
- Work out different areas of your body during weeks one and two
- For a total of six weeks, instead of your normal weight lifting routine, you will do something different. For the first two weeks.
- Work out four days of each week; you can choose four days that are convenient for you.
- On each day, you will work a different area of your body.
- For example, on one day you will do exercises that target your chest and triceps. On the second day you will target your back and biceps.
- On the third, you will target all of the muscles in your legs.
- On the fourth, target abs and shoulders.
- Repeat this pattern again for the second week.