I once wrote an article entitled, Muscle Confusion, which was not understood by many. Readers actually made fun of it. I will now attempt to explain in more detail the essence of that article. The following is dedicated to those of little faith and to the ones who resist change.
I am sure you are aware of the fact that due to your bio-rhythms you do not get a good workout every time you train. For instance, how often do you achieve that intangible state when every move you make seems to be letter-perfect? When this phenomenon occurs, you realize what you should experience every time you train.
Apparently, the body is trying to tell you that it does not respond to the same workout routine every workout session. So, if you understand this fact, you use different exercises, tempos, combinations of exercises and seemingly illogical sets and reps, or lack of sets and reps.
I have found that man’s logic and nature’s logic are totally different. In other words, try breaking the rules and see what happens
1. 3 sets of 8 reps.
2. 6 sets of 6 reps.
3. 5 sets of 5 reps.
5. Compound routines.
6. Super sets.
7. Push day and pull day techniques.
8. Circuit or station-type routine.
9. 10 sets for 10 reps.
10. Non-specific bulking routine.
11. Chest and back day, arms and delt day, legs third day.
12. Up and down the rack (shock principle).
13. Specialization principle day. (Everyday).
14. 3 days on and 3 days off routine (including supplements).
15. 21 days and 7 rest experiment.
16. Ascending principle and descending principle.
17. 72-hour rest routine (2 times per week workout).
18. 3 ½ minutes between sets technique.
19. Reps and burns workout.
20. 1+ ½ workout.
21. 1 set to failure + 15 minutes rest.
22. 1 set every hour (all day)
23. 1 muscle a day (overload principle)
(IronMan, November 1983)