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Taking Muscle Confusion to the Next Level
Filed Under: Building Muscle · Fitness and Health
Filed Under: Building Muscle · Fitness and Health
OK, so hopefully you’ve read my previous post on muscle confusion (if not you may want to check it out before you read this post). Today I’m going to get a little deeper into muscle confusion by talking about workout cycles. Generally speaking, muscle groups interact in three ways:
- Working with each other (complementing)
- Working opposite of each other (competing)
- Little or no involvement with each other (independent)
Let’s take a closer look at each one.
COMPLEMENTING – Muscles push or pull together. Use this when you want to focus less on mass and more on muscle endurance and development. Take very little rest between sets.
- Chest, Tricep, and Shoulders
- Back and Bicep
- Glutes and Hamstrings
COMPETING – As one group contracts, the other releases or stretches. Use for a good balance of size, endurance, and development.
- Chest and Back
- Bicep and Tricep
- Abs and Lower back
- Quads and Hamstrings
Shoulders can be worked along with legs
INDEPENDENT – Good for building mass with less focus on development and endurance. Take long rest between sets.
- Chest and Bicep
- Tricep and Back
- Legs and Shoulders
In addition to the ideas I discussed in my previous post, you should also vary your workout cycle (unless you need to stay on a cycle for functional purposes). Each cycle should be maintained for 2-4 weeks, depending on your goals. There is definitely more to be discussed about this so if you have questions post them as comments and I’ll respond asap. Until next time…..
so in order to fully utilize muscle confusion we need to change workout programs every few weeks? dumbell lifting for 2-4 weeks then change to another like barbel lifting for 2-4 weeks theen back to dumbell lifting? is it like that?
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