Muscle Confusion Exercises To Get Ripped in 90 Days
Muscle confusion exercises are one of the secrets of the P90X workout program.
If you're not familiar with this advanced strength training principle then, before we break down the different strategies on how to build muscle fast let's discuss the facts about the muscle confusion myth or muscle confusion scam and if they really exist.
Just about any exercise can be used with this principle. What you want to do is have a full body resistance training program or workout regiment. You want to train 3 to 4 times per week. You will need to select three exercises for each muscle group. Then perform 8 to 10 repetitions if you're trying to gain in strength or 10 to 12 repetitions if you're looking to tone and firm.
In creating a good muscle confusion workout it's important that you create at least three different workouts for a 90 day period.
Here's an example of some of the exercises that should go into your muscle confusion training.
- Bench presses for your pectoral muscles. Incline and flat benching
- Seated rows or bent over rows for your back muscles
- Leg presses or squats for your legs.
- Barbell or dumbbell curls for your biceps
- Triceps extensions or push downs for the back of your arm
- Standing calf raises for your calves
- Leg raises for your lower abdominal
This is just a sample of the muscle confusion exercises that you can use to create your mass building program.
Does Muscle Confusion Principles Work?
There has been a great deal of chatter about whether this principle works or not. We will also refer to it as MC in this article.
Let's discuss exactly what is muscle confusion.
If you're a beginner when you first begin lifting weights or weight training on a regular basis you will begin to see results in strength gains and muscle size. However, after working out for a while you will see your gains slow down or hit a plateau. This has been called the muscle building plateau. It happens to everybody not just you. The primary reason that this occurs is because after a while your muscles adapt to the exercise movements than this happens every one of the muscle groups.
You see what makes muscles grow is the principle of "Progressive Resistance."
You must continually increase the amount of weight or time under stress so that the muscle tissue breakdown and has to repair itself by becoming stronger and bigger. Muscle confusion exercises are constantly changing so that the body or muscle does not adapt. You will rotate your exercise program every four weeks and this way avoid the dreaded plateau. This will keep each and every one of your body parts growing.
If you want to grow you must include these principles in your bodybuilding workouts.
The best muscle confusion workout program is one in which you use a combination of free weights such as dumbbells, barbells, machines and resistance bands. As a result of using different fitness exercise equipment you will build greater size and burn off body fat faster. As long as you're program is strenuous and routines keep changing.
Some people would say that this protocol is an advance training concept. However, anyone can use it from beginner to advanced to make greater bodybuilding gains.
Muscle Confusion Techniques
There are many different techniques that can be used with this protocol. Let's discuss some of the different exercise strategies or techniques that you can use with this principle.
- You can utilize supersets, cross training
- High intensity interval training
And other muscle building techniques. The key is to change your workouts every 4 to 5 weeks and not make it too predictable.
- Change the exercises
- Amount of repetitions
- Number of sets
- Equipment used i.e. dumbbells, barbells, resistance bands, etc.
Change as many variables as you can this will help you increase the intensity of your strength training workouts. By the way, if you're going to use resistance bands in your power 90 extreme fitness program some of the best on the market today are the Bodylastics resistance bands.
Many people use them as part of their P90X equipment because they are low in cost and offer up to 140 pounds of resistance. Yet they sell for under $50. You don't even need to be a bodybuilder to get the maximum benefits from the bands.
One of the bonuses you get when you buy the Bodylastics system is the Terrell Owens workout.
Cardiovascular Training And Conditioning
Part of the P90X workout program includes cardiovascular training.
Cardiovascular exercise is very important for getting ripped or losing body fat. Having a low percentage of body fat is a good indicator of your fitness level. Any good exercise program or fitness routine will include some form of aerobic training. Jogging or taking a slow run around the neighborhood is a good way to get started if you don't have a great deal of equipment or space in your home.
One of the best ways to perform cardio is to do interval exercise.
Interval training, specifically high intensity interval training will help you with your weight loss goals and help you burn body fat faster than any other method. Simply because this method will burn more calories faster than any diet out there.
P90X Muscle Confusion
The P90X program is what brought this principle into the awareness of mainstream America and for that matter the world. Tony Horton made it a priority when he created the power 90 extreme workout. Now there are individuals that will say that this principle doesn't work however, the reality is that it does.
Muscle Confusion for Beginners
while the main goal of everybody when it comes to exercise should be there health most of us put more emphasis on our appearance. The workout routines that you can develop as a result of reading this article should help you in designing your very own muscle confusion workouts.