{"id":189741,"date":"2020-10-18T09:39:00","date_gmt":"2020-10-18T07:39:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=189741"},"modified":"2021-05-04T16:41:28","modified_gmt":"2021-05-04T14:41:28","slug":"with-muscle-confusion-can-we-gain-muscle-faster-or-lose-weight","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/with-muscle-confusion-can-we-gain-muscle-faster-or-lose-weight\/","title":{"rendered":"With muscle confusion, can we gain muscle faster or lose weight?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/with-muscle-confusion-can-we-gain-muscle-faster-or-lose-weight\/#What_makes_training_successful_and_are_constant_training_changes_and_%E2%80%9Cshocking%E2%80%9D_muscles_unnecessary\" title=\"What makes training successful, and are constant training changes and &#8220;shocking&#8221; muscles unnecessary?\">What makes training successful, and are constant training changes and &#8220;shocking&#8221; muscles unnecessary?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/with-muscle-confusion-can-we-gain-muscle-faster-or-lose-weight\/#Proper_training_planning_leads_to_a_sexy_figure_and_perfect_sports_performance\" title=\"Proper training planning leads to a sexy figure and perfect sports performance\">Proper training planning leads to a sexy figure and perfect sports performance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/with-muscle-confusion-can-we-gain-muscle-faster-or-lose-weight\/#How_to_properly_improve_sports_performance_and_overcome_stagnation_in_both_training_and_weight_loss\" title=\"How to properly improve sports performance and overcome stagnation in both training and weight loss?\">How to properly improve sports performance and overcome stagnation in both training and weight loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/with-muscle-confusion-can-we-gain-muscle-faster-or-lose-weight\/#3_mechanisms_stimulating_muscle_growth_without_which_the_results_will_not_be_achieved\" title=\"3 mechanisms stimulating muscle growth, without which the results will not be achieved\">3 mechanisms stimulating muscle growth, without which the results will not be achieved<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/with-muscle-confusion-can-we-gain-muscle-faster-or-lose-weight\/#Training_periodization_Are_%E2%80%9Cmuscle_confusion%E2%80%9D_and_frequent_training_changes_completely_unnecessary\" title=\"Training periodization: Are &#8220;muscle confusion&#8221; and frequent training changes completely unnecessary?\">Training periodization: Are &#8220;muscle confusion&#8221; and frequent training changes completely unnecessary?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/with-muscle-confusion-can-we-gain-muscle-faster-or-lose-weight\/#What_is_the_lesson\" title=\"What is the lesson?\">What is the lesson?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span style=\"font-weight: 400;\"><span class=\"tlid-translation translation\" lang=\"en\">We will probably experience a real shock when we get <strong>under a cold shower in the morning,<\/strong> meet a bear in the woods, or find ourselves in front of a map of the New York subway, while we have lived alone so far. Is it possible to <strong>&#8220;shock and confuse&#8221; muscles<\/strong> so that our desired results arrive faster?<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\"><span class=\"tlid-translation translation\" lang=\"en\">This idea was quite popularized by the high-intensity P90X exercise programs and fitness trainer Tony Horton. For faster and more visible results according to this method, it is enough <strong>to constantly load muscles or otherwise confuse them<\/strong> and undergo a constantly changing training program. This can include elements of weight training, karate, yoga, sprint training and other sports from a variety of industries. In English, this term is known as Muscle Confusion.<\/span> <span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [2]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/09\/DSC02975-min-2-1124x751.jpg\" alt=\"With muscle confusion, can we gain muscle faster or lose weight?\" class=\"wp-image-183539\" width=\"843\" height=\"563\" title=\"With muscle confusion, can we gain muscle faster or lose weight?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02975-min-2-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02975-min-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02975-min-2-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02975-min-2-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\"><span class=\"tlid-translation translation\" lang=\"en\">To put it in a simple perspective, it is <strong>a matter of constantly surprising muscles with different types of workouts,<\/strong> so that the muscles do not get used to the given type of movement and we are constantly pushing our limits towards maximum performance and delaying performance stagnation. Let&#8217;s imagine that <strong>we have strength training on Monday, crossfit on Wednesday, running on Friday and circular training on Sunday.<\/strong><\/span><\/span><span style=\"font-weight: 400;\"> <span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>I myself have heard this idea several times from athletes who have already trained for a year. But as with everything, not all that shines is gold and everything is a little more complicated.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_makes_training_successful_and_are_constant_training_changes_and_%E2%80%9Cshocking%E2%80%9D_muscles_unnecessary\"><\/span>What makes training successful, and are constant training changes and &#8220;shocking&#8221; muscles unnecessary?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\"><span class=\"tlid-translation translation\" lang=\"en\">A properly set <a href=\"https:\/\/gymbeam.com\/blog\/how-to-design-a-quality-workout-plan-tips-trainings-most-common-mistakes\/\" class=\"ek-link\">training plan<\/a> allows us to achieve better results speaking of weights and overall body looks in the long run.<\/span> <span style=\"color: #ff6600;\">[3]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What variables does the training plan follow?<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li><p><span style=\"font-weight: 400;\"><strong><span class=\"tlid-translation translation\" lang=\"en\">Training volume<\/span><\/strong> <span class=\"tlid-translation translation\" lang=\"en\">represents the work performed during training, such as <strong>the number of sets and repetitions during training or over a longer period of time.<\/strong> We can also include the number of rowing or running intervals here.<\/span><\/span><\/p><\/li><li><p><span style=\"font-weight: 400;\"><strong><span class=\"tlid-translation translation\" lang=\"en\">The intensity of training<\/span><\/strong> <span class=\"tlid-translation translation\" lang=\"en\">can be compared to the difficulty. In strength training it is mainly about <strong>the weight on the barbell<\/strong> and in running training we can talk about speed.<\/span>&nbsp; <\/span><\/p><\/li><li><p><span style=\"font-weight: 400;\"><strong><span class=\"tlid-translation translation\" lang=\"en\">The frequency of training expresses how often we train<\/span><\/strong> <span class=\"tlid-translation translation\" lang=\"en\">a muscle part or go running or performing another sport.<\/span><\/span><\/p><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\"><span class=\"tlid-translation translation\" lang=\"en\">We cannot expect radically visible results from one or two workouts a week, even if we go to bed with a barbell. Simply put, <strong>you need to train &#8220;just enough&#8221;,<\/strong> neither little nor much.<\/span> <span style=\"color: #ff6600;\">[4]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\"><span class=\"tlid-translation translation\" lang=\"en\">From time to time, however, shocking muscles with another type of training may seem like the perfect way <strong>to overcome the stagnation of performance or get rid of the last kilos of Christmas 2015<\/strong> that are holding on to us like ticks. You can also train fully outdoors. The article <strong><a href=\"https:\/\/gymbeam.com\/blog\/outdoor-training-why-and-how-to-start-exercising-in-the-fresh-air\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Outdoor training &#8211; why and how to start exercising on the fresh air<\/a><\/strong> will tell you how.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-8-1-min-1124x749.jpg\" alt=\"How does successful training look like? \" class=\"wp-image-183552\" width=\"843\" height=\"562\" title=\"How does successful training look like? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-8-1-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-8-1-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-8-1-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-8-1-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Proper_training_planning_leads_to_a_sexy_figure_and_perfect_sports_performance\"><\/span>Proper training planning leads to a sexy figure and perfect sports performance<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><span class=\"tlid-translation translation\" lang=\"en\">When you can no longer move forward in strength or running performances for a long time<\/span><\/strong><span style=\"font-weight: 400;\">, <span class=\"tlid-translation translation\" lang=\"en\">maybe you should reconsider your training. <strong>Do you practice the same exercises with the same load,<\/strong> and with the same number of repetitions over and over again? <strong>For a year now, you we been running for an hour every other day<\/strong> on the same route with the same pace?<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\"><span class=\"tlid-translation translation\" lang=\"en\">Then it is not surprising if your performance does not improve. Any long-term sports load is manifested on our body by adaptations. <strong>Strength will increase, some of those muscles will grow, we will lose a little fat, the overall physical condition<\/strong> and performance of the circulatory systems will increase for better coping with endurance.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\"><span class=\"tlid-translation translation\" lang=\"en\">However, if you still give the body <strong>the same impulse, you cannot expect different results<\/strong> of adaptation in the form of a growing chest after bench press exercises with the same load. Nor can you expect to run a marathon well when you run 10 kilometers every other day. At the same time, we remembered our older, but excellent article that might interest you &#8211; <strong><a href=\"https:\/\/gymbeam.com\/blog\/classic-cardio-or-hiit-workout-which-one-burns-fat-better\/\" class=\"ek-link\">Classic cardio or HIIT training &#8211; which burns fat better?<\/a><\/strong><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-3-min-1124x749.jpg\" alt=\"Proper training planning leads to a sexy figure and perfect sports performance\" class=\"wp-image-183567\" width=\"843\" height=\"562\" title=\"Proper training planning leads to a sexy figure and perfect sports performance\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-3-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-3-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-3-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-3-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28324,49360,29667,48031,3885,3738,49009,36058\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_properly_improve_sports_performance_and_overcome_stagnation_in_both_training_and_weight_loss\"><\/span>How to properly improve sports performance and overcome stagnation in both training and weight loss?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\"><span class=\"tlid-translation translation\" lang=\"en\">If we want <strong>to constantly improve, we must also add and achieve progressive overload in training,<\/strong> which will help us achieve a stronger training impulse, which will be reflected in better results in the long run.<\/span> <span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Progressive overload can be achieved by:<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li><p><span style=\"font-weight: 400;\"><strong><span class=\"tlid-translation translation\" lang=\"en\">Larger training volume<\/span><\/strong> <span class=\"tlid-translation translation\" lang=\"en\">in the form of a larger number of sets within the exercises during training. For a start, <strong>instead of 3 sets, let&#8217;s do 4.<\/strong> We can also use the practice of <strong>one extra exercise beyond the training plan.<\/strong><\/span><\/span><\/p><\/li><li><p><span style=\"font-weight: 400;\"><strong><span class=\"tlid-translation translation\" lang=\"en\">Higher intensity of training<\/span>,<\/strong> <span class=\"tlid-translation translation\" lang=\"en\">which we achieve by <strong>increasing the load on the barbell.<\/strong> Even those small discs that weigh 1.25 kilograms count. In particular, we will achieve greater mechanical muscle tension, which is one of the indicators of muscle growth.<\/span><\/span><\/p><\/li><li><p><span style=\"font-weight: 400;\"><strong><span class=\"tlid-translation translation\" lang=\"en\">By shortening the rest intervals between sets<\/span><\/strong><span class=\"tlid-translation translation\" lang=\"en\">, we do the exercises in a shorter time and with <strong>greater metabolic stress, which is an indicator of muscle growth.<\/strong><\/span><\/span><\/p><\/li><li><p><span style=\"font-weight: 400;\"><strong><span class=\"tlid-translation translation\" lang=\"en\">By slowing down the exercise<\/span> technique<\/strong><span class=\"tlid-translation translation\" lang=\"en\">, we increase the time under tension (TUT) and again we <strong>increase the metabolic stress.<\/strong><\/span><\/span><\/p><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\"><strong><span class=\"tlid-translation translation\" lang=\"en\">How many repetitions during training per muscle part is the most reasonable choice<\/span>?<\/strong> <span class=\"tlid-translation translation\" lang=\"en\">This is a range of 40-60 repetitions. We can bounce back from <strong>more strenghty 4-6 repetitions<\/strong> in a complex exercise <strong>to &#8220;bodybuilding&#8221; 8-12 repetitions<\/strong> in the next exercise. <span style=\"color: #ff6600;\" class=\"tadv-color\">[6]<\/span> If you do not know how to compile a training plan, our article <strong><a href=\"https:\/\/gymbeam.com\/blog\/how-to-design-a-quality-workout-plan-tips-trainings-most-common-mistakes\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">How to compile a quality training plan &#8211; tips, trainings, the most common mistakes<\/a><\/strong> will definitely help you.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/09\/DSC02006-min-1124x751.jpg\" alt=\"How to properly overcome stagnation in both training and weight loss?\" class=\"wp-image-183580\" width=\"843\" height=\"563\" title=\"How to properly overcome stagnation in both training and weight loss?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02006-min-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02006-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02006-min-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02006-min-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_mechanisms_stimulating_muscle_growth_without_which_the_results_will_not_be_achieved\"><\/span>3 mechanisms stimulating muscle growth, without which the results will not be achieved<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\"><span class=\"tlid-translation translation\" lang=\"en\">The exhaustive work of Schoenfeld (2010) shows that the primary 3 factors are responsible for muscle growth due to strength training.<\/span> <span style=\"color: #ff6600;\">[3]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><p><strong><span class=\"tlid-translation translation\" lang=\"en\">Mechanical tension<\/span>.<\/strong><span style=\"font-weight: 400;\"> <span class=\"tlid-translation translation\" lang=\"en\">We achieve greater mechanical tension with more weight on the barbell<\/span>.<\/span><\/p><\/li><li><p><span style=\"font-weight: 400;\"><strong><span class=\"tlid-translation translation\" lang=\"en\">Muscle damage&nbsp;<\/span><\/strong> <span class=\"tlid-translation translation\" lang=\"en\">is a manifestation of a training load, which is marked on the muscle cells by damage and the formation of a microtrauma. Subsequently, <strong>they are repaired and the muscles become larger and stronger.<\/strong><\/span><\/span><\/p><\/li><li><p><span class=\"tlid-translation translation\" lang=\"en\"><span class=\"\" title=\"\"><strong>Metabolic stress<\/strong> is stimulated more with <strong>a longer time under tension<\/strong> (TUT) or <strong>more repetitions per set aka &#8220;pumping sets&#8221;,<\/strong> and we can imagine it as the old familiar &#8220;muscle burning during exercise.&#8221;<\/span><\/span><\/p><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Training_periodization_Are_%E2%80%9Cmuscle_confusion%E2%80%9D_and_frequent_training_changes_completely_unnecessary\"><\/span>Training periodization: Are &#8220;muscle confusion&#8221; and frequent training changes completely unnecessary?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\"><span class=\"tlid-translation translation\" lang=\"en\"><strong>The key to constantly shifting sports performance and overcoming stagnation is a properly set up training plan<\/strong> respecting the basic mechanisms of muscle growth. Increasing the intensity of training does not go on indefinitely. As part of training planning, we should <strong>increase the load in the mesocycle<\/strong> (medium-term training period) <strong>lasting approximately 4-8 weeks.<\/strong><\/span> <span style=\"color: #ff6600;\">[3] [7] [8]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\"><span class=\"tlid-translation translation\" lang=\"en\"><strong>After this block, there should be a roughly weekly deload phase of training,<\/strong> which does not mean Netflix &#8216;n chill. Under this, we can imagine <strong>a reduction in the intensity of training by about half,<\/strong> in order to fully reflect the training adaptations. Simply put, we can <strong>reduce the load on the barbell or the number of drilled sets.<\/strong> We can also use longer breaks to rest between sets.<\/span> <span style=\"color: #ff6600;\">[8]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\"><span class=\"tlid-translation translation\" lang=\"en\"><strong>Muscle confusion and constant training changes will not bring us better and faster results.<\/strong> On the contrary, they can prolong the path to our goals. Imagine that our goal is to <strong>increase leg strength,<\/strong> and our training should focus primarily on complex heavy strength exercises such as <a href=\"https:\/\/gymbeam.com\/blog\/squats-the-proper-technique-benefits-and-variations\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">squats<\/a>, <a href=\"https:\/\/gymbeam.com\/blog\/deadlift-what-mistakes-do-we-make-the-most-often-and-how-to-avoid-them\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">deadlifts<\/a>, or lunges. Instead, we would practice <strong>one workout with our own weight and replace another with, for example, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/8-week-hiit-training-plan-for-effective-fat-burning\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">HIIT<\/a>.<\/strong> That will <strong>not help us reach our goal.<\/strong> Paradoxically, we would be robbing ourselves of performance using this strategy<\/span>.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/09\/Band-2-min-1124x749.jpg\" alt=\"3 mechanisms stimulating muscle growth\" class=\"wp-image-183594\" width=\"843\" height=\"562\" title=\"3 mechanisms stimulating muscle growth\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Band-2-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Band-2-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Band-2-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Band-2-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Instead of muscle confusion, it is sometimes better to swap the order of exercises in training for greater motivation<\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\"><span class=\"tlid-translation translation\" lang=\"en\">In a study by Enek Baz-Valle and colleagues (2019), the researchers found that <strong>alternating the order of exercises<\/strong> in an 8-week training plan based on computer program output <strong>was less tedious for an experimental group of athletes than a classical training program<\/strong> where the control group trained exactly set training plan still the same way. Both groups trained 4 times a week, underwent approximately the same training volume during the program and achieved similar results. But we must not confuse this with the principles of &#8220;muscle confusion&#8221;, which is based on changing the type of training.<\/span> <span style=\"color: #ff6600;\">[9]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Unless we have specific goals, performing each training a different sport can also be beneficial<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li><p><span style=\"font-weight: 400;\"><strong><span class=\"tlid-translation translation\" lang=\"en\">Changing types of workouts<\/span><\/strong> <span class=\"tlid-translation translation\" lang=\"en\">during the week can be beneficial by <strong>not getting bored quickly and falling into a training stereotype.<\/strong> You can look forward more to trainings and be more motivated. But this, in turn, is a very individual matter.<\/span><\/span><\/p><\/li><li><p><span style=\"font-weight: 400;\"><strong><span class=\"tlid-translation translation\" lang=\"en\">Thanks to a combination of various sports activities<\/span><\/strong> (<span class=\"tlid-translation translation\" lang=\"en\">strength training, HIIT, running, crossfit, etc.<\/span>) <strong><span class=\"tlid-translation translation\" lang=\"en\">we can work on almost all components of sports performance<\/span>,<\/strong> <span class=\"tlid-translation translation\" lang=\"en\">such as maximum strength, strength endurance, speed endurance or general aerobic endurance, and thus improve overall physical fitness. If you have trouble exercising regularly and it prevents you from achieving your goals, article <strong><a href=\"https:\/\/gymbeam.com\/blog\/6-steps-to-iron-self-discipline-to-achieve-your-fitness-goals\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">6 Steps to Iron Self-Discipline can help you achieve your fitness goals<\/a><\/strong>.<\/span><\/span><\/p><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_the_lesson\"><\/span>What is the lesson?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\"><span class=\"tlid-translation translation\" lang=\"en\"><strong>The results at school, at work or in sports are due to hard work, patience, perseverance and a properly set plan.<\/strong> Once we achieve performance stagnation, it&#8217;s time to look at the training plan and think about whether it&#8217;s set up correctly. <strong>It doesn&#8217;t make sense to keep working out the same way and expect different results.<\/strong><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\"><span class=\"tlid-translation translation\" lang=\"en\">Other lifestyle factors go hand in hand with an optimally set training plan that respects the principles of progressive overload. Without sleep, good nutrition, and coping with stress, it will be far more difficult to achieve our goals than if we <strong>focus on improving all the lifestyle factors.<\/strong><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\"><span class=\"tlid-translation translation\" lang=\"en\">Unfortunately, frequent changes in training and sports in order to shock muscles according to the Muscle Confusion principle will not bring faster and better results. <strong>Increasingly demanding training with enough time for regeneration will bring you quality results,<\/strong> you just need to be patient and trust the process. It is ideal to consult a training plan with an experienced trainer.<\/span>&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>We will probably experience a real shock when we get under a cold shower in the morning, meet a bear in the woods, or find ourselves in front of a map of the New York subway, while we have lived alone so far. Is it possible to &#8220;shock and confuse&#8221; muscles so that our desired results arrive faster?<\/p>\n","protected":false},"author":65,"featured_media":183654,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[82],"tags":[7181,6365,7475],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-189741","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training-plan-and-workout","8":"tag-muscle-mass-growth","9":"tag-weight-loss","10":"tag-workout","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>With muscle confusion, can we gain muscle faster or lose weight? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Is it possible to achieve faster results in weight loss or muscle gain by muscle confusion? 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