Muscle Confusion Workout Routines

muscle confusion workout routines

Muscle Confusion Workout Routines

There’s a lot of talk in the fitness industry about muscle confusion workouts. But do they really work?

In my experience as a personal trainer, I’ve had the opportunity to participate in and observe muscle confusion routines firsthand. And what have I learned? Let me tell you…

First, muscle confusion can be an effective method of weight training and muscle building. But it’s not so effective on an extremely frequent basis.

The Truth about Muscle Confusion

While it’s true that muscle confusion can jumpstart your efforts at the gym and challenge your muscles in new ways, changing things up too regularly can actually stall the training process. This is because some consistency is needed in order to create a functional training environment that encourages progress.

In other words, you have to give your muscles enough time to respond to each routine. There’s always an adjustment period, and things don’t happen overnight. This is why it’s important to stick with a routine until you start to plateau.

Generally speaking, muscle confusion can be effectively implemented about once every 4-6 weeks. This is enough time for your muscles to make some progress with your current routine, but not too much time that they stop responding to your efforts.

The following muscle confusion workout routines offer up some great options for avoiding plateaus. And these are just a few ways to approach things…

Muscle Confusion Workout Routines

Muscle Confusion Routine #1 – The Recombination

The goal of this first workout routine is to change up the muscle groups that you exercise together during a single workout. Since you’re not necessarily changing the exercises themselves, you can implement this change every 2-4 weeks. Here’s what a typical 6 week routine looks like:

Weeks 1-2:
4-day split consisting of Chest/Triceps, Back/Biceps, Legs, Abs/Shoulders

Weeks 3-4:
4-day split consisting of Back/Triceps, Chest/Biceps, Legs/Shoulders, Abs/Core

Weeks 5-6:
4-day split consisting of Back/Shoulders, Biceps/Triceps, Chest/Shoulders, Legs/Abs

Muscle Confusion Routine #2 – A Change of Pace

This routine is all about frequency and pace. Some weeks you’re going to get really intense, while other weeks you’re going to take it a bit easier and allow some extra recovery time. Remember, a lot of muscle growth occurs during recovery!

Weeks 1-2:
3-day split consisting of Upper Body, Lower Body, Abs/Core

Weeks 3-4:
5-day split consisting of Chest, Back, Biceps/Triceps, Abs/Shoulders, Legs

Weeks 5-6:
4-day split consisting of Chest/Triceps, Back/Biceps, Legs/Shoulders, Abs/Core

Week 7:
Rest week – no workouts.

Muscle Confusion Routine #3 – Building/Cutting

One of the most useful muscle confusion workout routines is one in which bulk up and then lean out – what’s commonly referred to as cutting. Here’s how it might look…

Weeks 1-4:
5-day split consisting of Chest, Back, Biceps/Triceps, Abs/Shoulders, and Legs at high weight and low reps. Aim for 3-4 sets per exercise

Weeks 5-8:
4-day split consisting of Chest/Triceps, Back/Biceps, Legs/Shoulders, Abs/Core at low weight and high reps. Aim for 3-5 sets per exercise.

Weeks 9-12:
3-day split consisting of Upper Body, Lower Body, Abs/Core, with 2-3 additional days of high intensity cardio training.

Muscle Confusion Workout Routines – A Final Word

For a more detailed and specific layout of muscle confusion techniques, check out the following previous posts:

Both of these articles offer a ton of options for changing things up and overcoming muscle building plateaus. And don’t forget the benefits of a solid muscle-building diet. To learn how to eat right in order to support your weight training efforts, check out my Muscle Building Diet article here.

Have any questions or feedback about these Muscle Confusion Workout Routines? Please leave a comment below…

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Author Profile

Sam Omidi is the founder of Weight Loss and Training and is accredited with a Bachelors in Kinesiology as well as certification in Nutritional Sciences, Personal Training and Advanced Exercise Nutrition. Follow Sam via Twitter @samomidi


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