The Difference Between Muscle Confusion And PL

Last week I said that the secret to gaining muscle is Progressive Loading – you have to increase the weight systematically to gain muscle and strength. Today I want to talk about muscle confusion.

According to muscle magazines and idiot personal trainers, you need to switch your training all the time – sets, reps, exercises. If you don’t, your body will get used to what you’re doing and you’ll stop gaining muscle and strength.

While it’s true that once you reach a certain level, you can benefit from such an approach, few guys will ever need to do this.

In fact, I look at my most accomplished StrongLifts Members and see them doing the exact same exercises all the time (Squats, Deadlifts, Presses, Rows), hardly changing sets and reps, yet still achieving amazing muscle and strength gains.

The truth is that muscle confusion is a marketing gimmick intended to make you buy each new issue of that magazine. Why do you think they feature a new “workout” each month? They’re trying to get you hooked. Meanwhile, those idiot personal trainers just reiterate what they’ve read in those magazines.

But it’s not because muscle confusion sells that it also works. It is a scientific fact that muscle size is directly related to strength gains. Why do you think Arnold Schwarzenegger could Deadlift 710lbs before he became 7x Mr Olympia?

And I assure you you won’t get that strong by switching exercises, sets and reps all the time. You can’t master technique, you can’t track gains efficiently.

You want to confuse your muscles, here’s a simple way to achieve this: lift more weight than you did last time. Now they’re confused.

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18 Responses to “”Elmer says:November 15, 2010 at 1:08 pm

“You want to confuse your muscles, here’s a simple way to achieve this: lift more weight than you did last time. Now they’re confused.”

Hahaha. Great post, thanks Mehdi. It’s true that observing the gym regulars makes you wonder sometimes whether it’s a good idea to switch routine every now and then. But I’m happy with SL5x5 so it’s good to know I don’t need to change a thing.

Vishal says:November 15, 2010 at 1:22 pm

“You want to confuse your muscles, here’s a simple way to achieve this: lift more weight than you did last time. Now they’re confused.” – Excellent!

newlystrong says:November 15, 2010 at 2:09 pm

Excellent as always!!!so much makes sense after reading your articles…the best thing about SL5 5 is that is its so godarn simple..yet powerful…it lets you focus on the really huge weights without getting bogged down by the details….wish i had know 4 years back

silvana says:November 15, 2010 at 2:14 pm

Great post Mehdi.Changing things just to confuse muscles might be valid only for isolating joint exercises and for advanced bodybuilders.And very few athletes ever reach that level

Keld says:November 15, 2010 at 2:20 pm

Good post M.

I used to do “confuse the muscle” (and myself) exercises. Yes, i did make some progress but nothing line now that im doing the SL. Now at age 33 and weighing 78 kg im stronger and healthier than ever! In faktor short time i reached 105 kg on both squat and deadlift and tomorrow that’ll be 107,5! Mind you, i never plateued failed on SL. Only excersice that’s hard is the bench, im only at 87,5 Kgs but that’s due to a shoulder operation in spring. I absolutely love SL and recomends to everybody.

Now, the big and “strong” guys in the gym ask me for advice because they are struggling….

Good work Mehdi

Keld

Maslow says:November 15, 2010 at 2:22 pm

So you’re saying I didn’t need to buy the Shake Weight?

Bob says:November 15, 2010 at 2:25 pm

Nice post, very well said!

RandyB says:November 15, 2010 at 2:37 pm

SL is simple to understand, but difficult to do – difficult because it requires hard work, which is always difficult. But, as always, hard work brings the reward.

Nikola says:November 15, 2010 at 2:44 pm

Also, it is downright funny to see all the people that propagate this “muscle confusion” method have the same physique, year-in year-out.

Anthony says:November 15, 2010 at 3:52 pm

I absolutely LOVE how you refer to them as ‘idiot trainers’ hahahahaha. Its soooo true. I go to the gym and see so many trainers making their clients do half squats or squats with their back not even straight.

Vivek says:November 15, 2010 at 4:37 pm

“Now they’re confused!” Good one hahahaha… !
Point taken Mehdi. These updates are very motivating.

James says:November 15, 2010 at 5:21 pm

Hey Medhi,

I actually like the muscle confusion stuff :( I’ve never so fit cardiovascular wise in my life. But I must admit, when I do heavy weight training my muscles are a lot fuller looking. Great Article

James

Patrick says:November 15, 2010 at 5:53 pm

Hey Maslow! I absolutely love that crack about the “shake weight.” When i saw the ad for the “Shake Weight” on TV I almost puked. That people would be so mis-guided amazes me. I guess, anything to avoid the really hard wark that reaps results. Personal trainers! what a bunch of

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