Muscle confusion seems to be a popular catch phrase that is popping up all over the internet and fitness sources. The concept that is being touted is to change up your exercise routine often to avoid plateaus in gain by the muscles getting to use to doing one form of work.
There are some advantages to muscle confusion if you have been bodybuilding for years and you are trying to squeak every bit of gain possible. However for most people that are just trying to build some muscle and look more fit, as a primary exercise plan this concept is not worth much.
Here is why, to improve at anything you must do that task over and over many times in a row. This is seen in other activities as well. It doesn’t matter if you are trying to get better at doing a bench press or running 5 miles or trying to drive a car. The more you do something, the better you will get at doing it because your body will adapt to doing that particular task.
Building muscle is your body adapting to the stress you put on it when you do any weight lifting. For instance, bench press will make your chest muscles larger. The more bench press that you do and the heavier the weight is that you use, then the bigger the chest muscles shall get. To help you out, you can check quality equipment here: https://www.fitness-china.com/
Beginners are sure to see a surge in muscle gain in a very short time. However, it will take years and often decades to maximize your muscle growth potential. A muscle confusion routine will only dilute your workout efforts and will it will actually take longer to gain muscle.
A small number of basic exercises focused on a couple muscle groups is really all you need. Create the most resistance at the muscle’s point of maximum contraction. For example, the triceps push down with a cable puts the full weight on the muscle when they are fully contracted in the down position. Other exercises like overhead tri-extensions lighten the load at the max contraction point (in this case due to gravity and the structure of the body supporting the load- not the triceps).
In order to maintain good tracking of your progress you must the same exercises each workout for at least 4-8 weeks. Be sure to increase weight, reps, or sets each time you workout a muscle group. By doing the same routine each time, you know if and by how much you are improving.
After the four to eight weeks you can change your routine a little bit so you don’t get completely bored with your workout and maybe hit those same muscle in just a little different way. You could do a total body workout instead of being focused on a set muscle group on differing days.