I keep stressing that the key to gaining strength and muscle is Progressive Loading: you have to add weight to the bar systematically. It doesn’t matter if you get pumped or sore, the only thing that does is – are you getting stronger?
And yet 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.