How to Perform a Basic Muscle Confusion Workout

Muscle confusion works on the assumption that keeping muscles constantly guessing will help you avoid reaching plateaus that lead to limited muscular gains. By varying muscle groups, intensity and repetition, you encourage greater muscular growth. Muscle confusion may help you to increase your muscular gains in a shorter time frame due to the alternating schedule of muscle training exercises.

Instructions

    • 1

      Work alternate muscle groups every other day using weights for rapid muscle growth. For instance, on day one work the chest and back. Day two should include legs and gluteus. Day three might involve triceps and biceps. Perform two to three sets of each exercise for best results. On the last set, go to exhaustion or when you can no longer perform a lift correctly to fatigue the muscle.

    • 2

      Do yoga exercises at least once weekly for an hour or more to strengthen and tone the muscles isometrically. Yoga will also contribute to a muscle confusion workout by increasing your flexibility and lean musculature.

    • 3

      Include jumping and aerobic exercise such as plyometrics, kickboxing and other cardio to decrease body fat and increase cardiovascular health. Excess body fat will hide any muscle you build so include at least sixty minutes of intense aerobic activity three times weekly as part of your workout routine.

    • 4

      Work your abdominals several times weekly to develop core strength for an overall muscle confusion workout. Do both seated and standing abdominal contraction exercises to develop core strength.

    • 5

      Rest in between exercises for sixty to ninety seconds to recuperate. However, keep moving and stretching to keep the muscles warm in order to avoid injury. Stretch before and after each exercise session, and include a routine in your program in which you stretch for an extended period at least once weekly.

    • 6

      Keep track of your workouts including time, intensity, weight and activity in order to see if you are continuously building upon previous workouts. Change your schedule every few weeks to keep the workouts fresh during any muscle confusion workout routine.