Why is muscle confusion a myth

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The theory Real or hype? The theory behind muscle confusion. So, is it real or hype? What are some ways to break a fitness plateau? They respond very predictably to regular or irregular exercise. The term gets thrown around a lot by personal trainers and well-meaning fitness enthusiasts as a way to encourage a varied workout routine. You don't have to constantly add new moves and workouts to your routine to prevent your body from adapting.

Actually, you want adaptation—this is how muscles grow. Sustain it with small weekly tweaks: Alter your grip, pace, or rest. That can help your muscles adapt over time, preventing plateaus, says Nick Tumminello, C. This is when your muscle cells grow, become stronger, and your body composition shifts. The amount of time it takes for this to happen depends on your current fitness level, exercise history, workout frequency, and more.

Expect to spend at least six to eight weeks, if not more, with your base workouts before switching up your exercises, Perkins recommends. Ditto with your connective tissues, bones, heart, and lungs. And if your goal for your exercise routine is to maintain the fitness you already have, or just move more, let off steam, or manage stress, switch it up all you want. But if you get bored easily and have fitness goals like building strength, endurance, or muscle? And how you structure or plan your workouts can make a difference.

Perkins recommends setting a weekly plan for yourself. Depending on your current fitness level, exercise schedule and the progress you see, every few weeks or months you can add new challenges by altering your exercise choices. For instance, maybe you progress from a goblet to barbell squat.

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