Muscle Confusion: Myth and Science

Maybe you’ve reached a plateau in your workout. Or maybe your fitness goals seem to stay just out of reach. You’ve heard about “muscle confusion” and think that might be the answer to your problem.

Jeff Monaco, director of education for Gold’s Gym, sees people get that idea all the time. But the phrase “muscle confusion” leads to a lot of, well, confusion. Before you do anything, he says, you need to understand what muscle confusion really is, and what it could mean for you.

Clarity on muscle confusion

When you train, your body adapts, Monaco says — to lifting weights or doing cardio or any kind of training. Your body is a highly adaptable machine, and through repeating the same movements, it will start hitting plateaus and you’ll stop seeing results. People think that’s when you need muscle confusion.

But the idea behind muscle confusion is that you change your training at certain intervals to avoid plateaus.

The term “muscle confusion” first became popular with branded workouts that offered different ways to stay out of a rut by constantly changing your routine. It was used to sell the idea of constantly changing your workout to confuse the muscles and avoid plateaus.

The importance of rest

Another way people incorrectly apply the concept of muscle confusion is by simply intensifying their existing workout. When they hit a plateau, they’ll up the weight or duration to get more results. Bad move, Monaco says. When you do that, you could again be denying the rest that your muscles need to grow.

“Rest is a vital component to training,” he says. “It often gets overlooked.” Rest is key to exercise success. Always listen to your body. The period of rest after exercise is when your body is getting stronger and your cardiovascular system is improving.

“We coach our trainers to perform an assessment about how the clients are feeling today versus previous workouts,” Monaco says. Simple check-ins like “How are you feeling today?” or “Did you rest after the last workout?” actually are important steps to take to maximize your progress. If someone is still sore, trainers will work on flexibility and mobility training instead of pushing the fatigued muscles.a

The need for assessment

Monaco sees a lot of people who are stuck in the same routine. “They just want to come in and do the treadmill at the same speed every day,” he says. He’ll ask about their results and their targets. After talking with him, they’re in a better position to reach their goals.

He has seen how different people’s goals can be, and how much they crave variety. But you don’t need to rely on muscle confusion for that — just change your workouts.

“Generally, one or two changes can yield great results over time,” Monaco says. “For each type of training, resistance or cardio, pick one or two variables to change in your training program periodically instead of just changing everything or randomly selecting a different workout each day.”

Changing one or two variables allows for better monitoring of your training program to understand what works and what doesn’t. When you change multiple variables constantly, evaluating your progress is difficult.

The more conditioned you are, the sooner you hit plateaus because your body is already closer to its full potential. Check your heart rate, while resting and during exercise, to get a good indicator of how your body is doing. “The range for a healthy resting heart rate varies but is around 60 to 80 beats per minute,” Monaco says. 

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恭喜發財!
Kung Hei Fat Choi!

Wishing you and your familes a prosperous and healthy Year Of The Dragon 2024.

#yearofthedragon2024 #kungheifatchoi #lunarnewyear #WSLVT
Youth Movement //

It's great to see younger people take an interest in traditional martial arts.
As we guide in teach them, they in turn have much to teach us.
How to engage and be engaging, listening to their needs and gudinging them to be their best as a a person and practitioner, and seeing through the eyes of unbiased perspective to remind us that there is always room to learn and improve.

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REAL TO REEL // TAAN DA PT.2

Once some sufficient, and of course consistent, drilling and practice pf Taan Da has been put to work evolve it with more energy, intention, aggression, variety, and other real variables.
Introducing a variety of unfamiliar, non drill-compliant, and unorthodox attacking lines to make your understanding and application more dynamic and powerful.

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#wslvttoronto #vingtsun #wingchun #vingtsuntoronto #vingtsuncanada #wingchuntoronto #wingchuncanada #martialarts #fightingarts #skills #community #communitybuilding #coach #trainer
REAL TO REEL // TAAN DA PT.1

This class' focuses on a fundamental Lin Siu Dai Da action: Taan Da.
Connecting concept, to construct, to coordination to control the action, space, and the most important threat being the opponent.

A well employed controlling action should create an unobstructed line of attack for the Da (punching or striking action) to hit the target.

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REAL TO REEL // CHANGING

This class' subject worked changing from an Outside/Fook Sau position to inside employing Huen Sau in coordination with Juen Ma, and from Inside/Taan Sau position to outside employing Bong Sau using Daan Chi/Single Hand Chi Sau as the drilling exercise.

Change occurs out of necessity when one finds themselves structurally or positionally compromised by either the training partner's, and eventually would be opponent's, control of space and position, compromise of control and structure, sideways pushing energy, and/or excessive force and strength employed by the other in response to your structural and positional maintenance. 

Eyes Up, Elbows Down.

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#wslvttoronto #vingtsun #wingchun #vingtsuntoronto #wingchuntoronto #vingtsuncanada #wingchuncanada
#Toronto #Canada #huensau #bongsau #skills #training #martialarts #communitybuilding #coach
REAL TO REEL // CHANGING

This class' subject worked changing from an Outside/Fook Sau position to inside employing Huen Sau in coordination with Juen Ma, and from Inside/Taan Sau position to outside employing Bong Sau using Daan Chi/Single Hand Chi Sau as the drilling exercise.

Change occurs out of necessity when one finds themselves structurally or positionally compromised by either the training partner's, and eventually would be opponent's, control of space and position, compromise of control and structure, sideways pushing energy, and/or excessive force and strength employed by the other in response to your structural and positional maintenance. 

Eyes Up, Elbows Down.

#TEAMS3VT #S3VTWSLVT #WSLVT #WSLVTCANADA
#wslvttoronto #vingtsun #wingchun #vingtsuntoronto #wingchuntoronto #vingtsuncanada #wingchuncanada
#Toronto #Canada #huensau #bongsau #skills #training #martialarts #communitybuilding #coach
Coming from another VT/WC environment into another can be a challenging adjustment at times.
Schools and lineages have their own training methods and ideologies impressed within an individual.

But once one changes their perspective to understanding, recognizing, and applying themselves to their training one's learning curve and improvements pursue what works when provided with the tools to grow.

Garfield has only just begun to learn the Mook Yan Jong in our last 3 private sessions and has evolved from playing techniques to employing actions with purpose and understanding.

It's incredible to participate in and witness light bulb moments of realization growth in a student.

#TEAMS3VT #S3VTWSLVT #WSLVT #wslvtcanada #wslvttoronto #wslvtworlwide #mookyanjong #woodendummy #training #communitybuilding #skills #fightingarts #martialarts #vingtsun #wingchun #vingtsuntoronto #wingchuntoronto #vingtsuncanada #wingchuncanada #Canada #Toronto
Excited to see all the family and friends coming in to Toronto from across North America for a weekend of fistivities and festivities. 

See you all soon.

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#wslvtworldwide #wslvtnorthamerica #wslvtcanada #wslvttoronto #vingtsun #wingchun #Toronto #communitybuilding
Looking forward to be hosting a training weekend for friends and students from across North America once again
It's been a while since we've been able to come together for such a gathering.

It'll be 3 days of building skills, knowledge, and community. 
Working Forms, Footwork, Drills, Chi Sau, and Practical Fighting Applications.

Friday, April 21st will be training in the private studio by invite only.
Saturday the 22nd and Sunday the 23rd will be at Armour Heights Community Center in North York from 10am to 4pm both days.
With a big food feast on Saturday night. 

For more details and to participate email at: makecontact@s3vt.com 

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#wslvtcanada #wslvtoronto #wslvtnorthamerica #toronto #canada #vingtsuncanada #wingchuncanada #vingtsuntoronto #wingchuntoronto #vingtsun #wingchun #martialarts #fightingarts #communitybuilding #skills
A simple concept.
A challenging mental, physical, and neurological quality to develop.

📷 Alan Lau - TEAM S3VT

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Starting the week with gratitude, appreciation, and celebration of the gifts shared.
Thank you, Sifu.

#bigleung #daigauleung #Sifu #wslvt
KUNG HEI FAT CHOI!
Wishing you all a happy, healthy and prosperous Year Of The Rabbit!!

#kungheifatchoi #Chinesenewyear
#lunarnewyear #yearoftherabbit