Posts Tagged ‘shoulders’

Muscle confusion is a common term used today by many bodybuilders and it does have some merit when done correctly.

The basic premise behind muscle confusion, is that your body will start to get used to the same exercises and you will need to change your routine to stimulate any further growth.

Do I use muscle confusion? Sort of.

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But to be honest with you, the best exercises are the heavy powerlifting basics; bench press, squats and deadlifts.

Arnold Schwarzenegger was deadlifting over 700lbs in his prime and Ronnie Coleman was deadlifting over 800.  If you can’t deadlift over 400lbs then I have news for you, you need to get stronger.

The same goes for bench press and squats.  If you can’t bench press over 300lbs, your chest will never grow large enough.

So in reality, I find that most bodybuilders need more muscle consistently, rather than muscle confusion.

But, I do use muscle confusion with my secondary exercises.  For example, after bench press I will usually add a secondary exercise.  Typically, it will be either dumbbell inclines, fly’s or sometimes pause reps.

This winter I am also starting to rotate my shoulder routine.  Last week I was able to work up to 85’s for 3 reps.  This week instead of going for a 90lb single, I decided to switch to dumbbells for chest on a flat bench. Although it’s not directly shoulder related, I decided to switch to a similar exercise for several weeks, until I switch back to shoulders.

The best part about starting a new exercise, is that you should go up every week for the first several weeks.  So in effect, you are guaranteeing strength gains.

For running, again I believe in consistency over confusion, but I will try to vary the speed.  By adding sprints, tempo runs and hill repeats, you can burn off a ton of extra fat.

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So overall, do I believe in muscle confusion? Yes and No.  Just as long as you recognize that there is no substitute for the heavy compound exercises like bench press, deadlift, squats, shoulder, incline and barbell press.

-John

P.S. I should have a new website coming out in early 2018!

Check out my 2 books on amazon.com or support me on patreon!

Lift Heavy/Fun Fast on Amazon.com!

 

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Out of all the exercise routines known to mankind; crossfit, running, pilates, bodybuilding, yoga, etc.  The most practical exercise is actually a very basic routine; powerlifting.

This nothing more practical than lifting heavy weights.  When you build up your core strength, it affects almost every part of your every day life.  Whether it is picking up groceries, painting a room, loading firewood or taking an air conditioner out of a window; it helps to be stronger.

Even if you don’t care how you look, you should at a minimum add some moderate powerlifing and light cardio to your daily routine.  The combination of powerlifting and light cardio, along with a clean diet, is really hard to beat.

Just recently, I have gotten back in to the heavy powerlifting and I reminded everyday by how important it is to lift heavy.

Besides feeling very energized (in comparison to running which makes me tired) Deadlifting 500 lbs solves a lot of problems:

  • It puts on size (mass)
  • It builds your calves, back, arms and thighs
  • It builds confidence
  • It helps in the other lifts, shoulders, squats, etc.
  • It helps in everyday activities.

Sometimes when you are stuck in a rut with your routine, there is an easy answer to accelerate your progress, start going heavy.

This week I am getting back into the mid 200’s for squats and I am hoping to be in the mid 400’s in my deadlift on Friday.

This will be my 3rd week into my winter bulkup and I need to add as much mass as possible.  Heavy bench press, heavy squats, heavy shoulders and heavy deadlifts.

Going heavy is practical and it is the best way to build mass if you want to start bodybuilding.

You want to build a solid 6-pack? Start squatting and deadlifting.  Once you start dieting and adding cardio, that solid stomach muscle will be the only thing left over.

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This year, I plan on going up to 180 lbs before I cut back down again to 150 for the summer.  Heavy lifting and light cardio all the way up until Mid-March

Good luck!

-John

Check out my 2 books on amazon.com or support me on patreon!

Lift Heavy/Fun Fast on Amazon.com!