1 00:00:00,800 --> 00:00:05,080 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:09,600 --> 00:00:16,120 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. Muscle confusion. 3 00:00:16,920 --> 00:00:20,280 Speaker 1: Any of you have confusion about muscle confusion. It's one 4 00:00:20,280 --> 00:00:23,560 Speaker 1: of those terms you've probably heard about, like so many 5 00:00:23,600 --> 00:00:27,479 Speaker 1: of the shows I do for Fitness Disrupted. Some of 6 00:00:27,520 --> 00:00:30,160 Speaker 1: you know what it is. Some of you have heard 7 00:00:30,200 --> 00:00:33,160 Speaker 1: of it and think you know what it is. And 8 00:00:33,280 --> 00:00:34,839 Speaker 1: many of you are saying, Okay, I think I know 9 00:00:34,880 --> 00:00:36,680 Speaker 1: what it is. I'm not sure, but I'm not sure 10 00:00:36,720 --> 00:00:38,600 Speaker 1: what to do about it. Am I doing it right? 11 00:00:39,000 --> 00:00:43,920 Speaker 1: And how do I maximize that term whatever it is 12 00:00:44,400 --> 00:00:47,440 Speaker 1: to get my results, to get the greatest results that 13 00:00:47,479 --> 00:00:50,920 Speaker 1: I'm looking for in my exercise program. Okay, And that's 14 00:00:50,960 --> 00:00:53,120 Speaker 1: what it's all about, right, We are trying to do 15 00:00:53,159 --> 00:00:55,800 Speaker 1: what and what is my goal for you? Is to 16 00:00:55,840 --> 00:00:58,080 Speaker 1: get you the greatest results in the shortest amount of 17 00:00:58,120 --> 00:01:02,760 Speaker 1: time with the least likelihood of injury. So that's my 18 00:01:02,880 --> 00:01:05,360 Speaker 1: main one of my main concerns in what I do 19 00:01:05,440 --> 00:01:10,000 Speaker 1: for a living. Now. Muscle confusion is nothing new. It's 20 00:01:10,120 --> 00:01:14,080 Speaker 1: not new. It's a term though that was made hugely 21 00:01:14,560 --> 00:01:19,520 Speaker 1: popular by what P ninety x P ninety x now 22 00:01:19,520 --> 00:01:20,800 Speaker 1: some of you may say, I don't even know what 23 00:01:20,840 --> 00:01:23,839 Speaker 1: P ninety X is. So P ninety X was a 24 00:01:23,959 --> 00:01:30,160 Speaker 1: hugely popular home DVD fitness and actually VHS. I think 25 00:01:30,200 --> 00:01:33,520 Speaker 1: Tony originally. So Tony Horton is the guy behind it, 26 00:01:33,640 --> 00:01:38,240 Speaker 1: the fitness guru who led the DVDs and came up 27 00:01:38,240 --> 00:01:41,120 Speaker 1: with the program, and Beach Bodies the company that got 28 00:01:41,120 --> 00:01:44,039 Speaker 1: behind it. And if I'm not mistaken, Tony had the 29 00:01:44,080 --> 00:01:47,520 Speaker 1: program before Beach Body had it out on VHS. And 30 00:01:47,560 --> 00:01:49,840 Speaker 1: I'm pretty sure it was repurposed way back when. I mean, 31 00:01:49,880 --> 00:01:53,160 Speaker 1: it's older than people think. Uh. And Tony Horton amazing 32 00:01:53,240 --> 00:01:55,800 Speaker 1: is about I think he's sixty one today, Uh, in 33 00:01:55,880 --> 00:02:01,200 Speaker 1: phenomenal shape. And this program sold millions and millions of copies. 34 00:02:01,880 --> 00:02:03,520 Speaker 1: And what I love when I when I talk about 35 00:02:03,520 --> 00:02:06,840 Speaker 1: P ninety X is at the time, I just picture Tony, 36 00:02:06,960 --> 00:02:10,080 Speaker 1: you know, talking to the investors because it went against 37 00:02:10,120 --> 00:02:13,720 Speaker 1: everything that you know you would think people would want, 38 00:02:13,800 --> 00:02:16,800 Speaker 1: not me, but especially investors. Right, Oh, I have it. 39 00:02:16,800 --> 00:02:20,320 Speaker 1: It's a ninety day program. It's a nine people go No, 40 00:02:20,440 --> 00:02:24,639 Speaker 1: I want results in weeks, not ninety days. It's not easy. 41 00:02:24,720 --> 00:02:27,480 Speaker 1: In other words, they're challenging moves their chin ups and 42 00:02:27,680 --> 00:02:32,440 Speaker 1: and some pretty intense moves. But it gave people something 43 00:02:32,480 --> 00:02:35,760 Speaker 1: to follow. It gave them a plan, and that's what 44 00:02:35,919 --> 00:02:38,320 Speaker 1: so many of you want. You tell me what to 45 00:02:38,440 --> 00:02:40,880 Speaker 1: do and I will do it right. And then you 46 00:02:40,919 --> 00:02:43,000 Speaker 1: want it to be fun and you want to see results. 47 00:02:43,400 --> 00:02:46,720 Speaker 1: And part of that, and this is where we will 48 00:02:46,880 --> 00:02:49,880 Speaker 1: bring it all back to, is about making it fun. 49 00:02:50,680 --> 00:02:53,520 Speaker 1: And when I give you the study, really interesting study, 50 00:02:53,760 --> 00:02:58,800 Speaker 1: it's gonna be, uh, the physiological versus the psychological. So 51 00:02:58,840 --> 00:03:01,359 Speaker 1: it's such an interesting study, uh that I'm gonna talk 52 00:03:01,400 --> 00:03:04,600 Speaker 1: about as far as muscle confusion goes. So P nine 53 00:03:04,680 --> 00:03:07,680 Speaker 1: d X made it hugely popular, muscle confusion. And if 54 00:03:07,680 --> 00:03:11,359 Speaker 1: you read kind of the the discussion about this online, 55 00:03:11,400 --> 00:03:14,880 Speaker 1: so many old school fitness guys, bodybuilder types, they get angry. 56 00:03:15,440 --> 00:03:17,959 Speaker 1: They're like, muscle confusion is nothing new, and they're right. 57 00:03:19,200 --> 00:03:25,360 Speaker 1: Muscle confusion is variation. Muscle confusion is variation. So that's 58 00:03:25,400 --> 00:03:29,040 Speaker 1: the simple term for it. But it's not so simple. 59 00:03:29,120 --> 00:03:31,760 Speaker 1: So people go, Okay, it's variation, So what does that mean? 60 00:03:32,680 --> 00:03:35,240 Speaker 1: You know, it's that question I get so frequently, as 61 00:03:35,280 --> 00:03:39,440 Speaker 1: I say, people ask me how often should I change 62 00:03:39,440 --> 00:03:42,600 Speaker 1: my routine around? How often that is one of the 63 00:03:42,640 --> 00:03:46,760 Speaker 1: top questions when it comes to your exercise program, and 64 00:03:47,440 --> 00:03:51,720 Speaker 1: it is a hugely important one. Let's take a quick 65 00:03:51,760 --> 00:03:54,560 Speaker 1: break when we come back and jump right into it. 66 00:03:54,600 --> 00:03:57,760 Speaker 1: Talk all about muscle confusion and how you can maximize 67 00:03:57,800 --> 00:04:03,000 Speaker 1: it not only for your physical results, but you're psychological 68 00:04:03,080 --> 00:04:15,640 Speaker 1: as well. Quick break, we'll be right back, all right. 69 00:04:15,720 --> 00:04:19,680 Speaker 1: So we're talking taking the confusion out of muscle confusion. 70 00:04:20,360 --> 00:04:23,360 Speaker 1: And it's an industry marketing term. As I said, it's 71 00:04:23,360 --> 00:04:26,760 Speaker 1: not new, variation is not new, but it's a great 72 00:04:26,800 --> 00:04:29,599 Speaker 1: It's it's sexy, right, just like the shows I did 73 00:04:29,600 --> 00:04:34,920 Speaker 1: on net carbs and super foods. Uh, those terms are 74 00:04:34,960 --> 00:04:38,760 Speaker 1: meant to sell products, right, and muscle confusion was just 75 00:04:38,920 --> 00:04:43,000 Speaker 1: part of the beauty and the allure and the sexiness 76 00:04:43,080 --> 00:04:47,320 Speaker 1: of P nine d X Muscle confusion. Okay, And I 77 00:04:47,400 --> 00:04:52,080 Speaker 1: did a workout routine that was trying to bank on 78 00:04:52,200 --> 00:04:54,480 Speaker 1: the success of P nine d X and it was 79 00:04:54,480 --> 00:04:56,880 Speaker 1: called Supreme ninety Day. So I've done a lot in 80 00:04:56,880 --> 00:04:59,760 Speaker 1: this fitness industry, as I've talked about, and this was 81 00:04:59,800 --> 00:05:02,600 Speaker 1: one of those things. So they were looking for, Uh, 82 00:05:02,640 --> 00:05:06,640 Speaker 1: there was as seen on TV. Company had trainers who 83 00:05:06,640 --> 00:05:09,159 Speaker 1: had come up with a workout routine to compete with 84 00:05:09,200 --> 00:05:11,400 Speaker 1: P N I d X. And it was shorter and 85 00:05:11,440 --> 00:05:14,400 Speaker 1: it was much cheaper, which is why it was an 86 00:05:14,400 --> 00:05:17,640 Speaker 1: as seen on TV product. I'm Gonna Play You. It 87 00:05:17,680 --> 00:05:19,400 Speaker 1: was a two. There was a bunch of different spots 88 00:05:19,920 --> 00:05:22,760 Speaker 1: and so what happened was I auditioned. Hundreds of people 89 00:05:22,800 --> 00:05:25,440 Speaker 1: auditioned for this, and I had a director who I 90 00:05:25,480 --> 00:05:26,920 Speaker 1: had worked with before, and he said, Tom, you gotta 91 00:05:26,920 --> 00:05:29,880 Speaker 1: try out audition for this. They've been looking forever and 92 00:05:29,880 --> 00:05:32,680 Speaker 1: it's a really hard thing. You fitness people out there 93 00:05:32,680 --> 00:05:35,320 Speaker 1: who are teaching, you know, getting in front of a 94 00:05:35,400 --> 00:05:39,200 Speaker 1: camera and hosting. This was eleven DVDs and we shot 95 00:05:39,240 --> 00:05:41,680 Speaker 1: them over three days in Miami. Was one of the 96 00:05:41,680 --> 00:05:43,600 Speaker 1: hardest things. It was the hardest thing I've done at 97 00:05:43,600 --> 00:05:46,799 Speaker 1: the time. But it's it's interesting because it's gonna play 98 00:05:46,800 --> 00:05:50,640 Speaker 1: into the whole muscle confusion thing. So this company was saying, Hey, 99 00:05:50,880 --> 00:05:53,840 Speaker 1: P ninety X super successful, Let's come out with a 100 00:05:53,960 --> 00:05:57,520 Speaker 1: similar product, maybe a little better in that it's shorter 101 00:05:57,600 --> 00:06:00,560 Speaker 1: and cheaper. Was there, um it was there kind of 102 00:06:00,720 --> 00:06:03,080 Speaker 1: secret sauce for it. But here this was a I'm 103 00:06:03,080 --> 00:06:08,400 Speaker 1: Gonna Play You About thirty seconds of one of the infomercials, 104 00:06:08,400 --> 00:06:10,880 Speaker 1: and yes it is me at the beginning here it 105 00:06:11,000 --> 00:06:15,440 Speaker 1: is hold onto your seats for the fitness breakthroughout the decade. 106 00:06:15,720 --> 00:06:20,520 Speaker 1: This is Supreme Day Elie in durance Athlee Tom Holland 107 00:06:20,600 --> 00:06:24,880 Speaker 1: has competed in eighteen Ironman Triad balongs and over fifteen marathons, 108 00:06:25,040 --> 00:06:27,960 Speaker 1: and now he's bringing you these amazing workouts designed to 109 00:06:28,000 --> 00:06:30,159 Speaker 1: get you in the best shape of your life in 110 00:06:30,320 --> 00:06:34,520 Speaker 1: just ninety days. Ordinary workouts loose steam because muscles plateau, 111 00:06:34,600 --> 00:06:37,960 Speaker 1: so you stop seeing results. Supreme ninty Day employs the 112 00:06:38,000 --> 00:06:41,159 Speaker 1: power of muscle confusion to keep your body challenged, so 113 00:06:41,240 --> 00:06:43,720 Speaker 1: no matter what your age, your fitness level, you will 114 00:06:43,839 --> 00:06:48,479 Speaker 1: get results. So there you have it and kind of 115 00:06:48,520 --> 00:06:51,480 Speaker 1: fun to listen to, right and hear how this company 116 00:06:51,760 --> 00:06:54,920 Speaker 1: was playing into that muscle confusion thing. And as I said, 117 00:06:54,960 --> 00:06:58,200 Speaker 1: there's incredible value to it. And I we'll talk about 118 00:06:58,240 --> 00:07:00,400 Speaker 1: the science and we'll talk about the study, But what 119 00:07:00,520 --> 00:07:05,080 Speaker 1: was the term plateau? Plateau? So that is one of 120 00:07:05,120 --> 00:07:11,880 Speaker 1: the major reasons for muscle confusion. To employ variation and 121 00:07:11,960 --> 00:07:17,000 Speaker 1: muscle confusion being that sexy term. Okay, that's what it's about. 122 00:07:17,120 --> 00:07:20,440 Speaker 1: How many people not only ask how frequently they should 123 00:07:20,520 --> 00:07:23,400 Speaker 1: change their routine. But then they'll say, Tom, I've been 124 00:07:23,400 --> 00:07:27,080 Speaker 1: exercising for three months. I've been doing this routine and 125 00:07:27,520 --> 00:07:30,360 Speaker 1: at the beginning I saw results and I got stronger 126 00:07:30,560 --> 00:07:34,000 Speaker 1: and I lost some weight. Uh. Maybe if they're doing cardio, 127 00:07:34,040 --> 00:07:37,760 Speaker 1: got faster, and they say now I'm plateauing, I'm not 128 00:07:37,800 --> 00:07:41,600 Speaker 1: seeing And and quite often the plateau, obviously is weight loss. 129 00:07:42,720 --> 00:07:45,320 Speaker 1: Is weight loss, And since that is a huge goal 130 00:07:45,360 --> 00:07:47,840 Speaker 1: of so many people, go how do we avoid that? 131 00:07:48,360 --> 00:07:51,760 Speaker 1: And why does it happen? And I've talked about this 132 00:07:51,800 --> 00:07:57,320 Speaker 1: in other shows. The body is a really smart machine. 133 00:07:57,360 --> 00:07:59,560 Speaker 1: The human body is amazing. It's one of the reasons 134 00:07:59,640 --> 00:08:02,200 Speaker 1: I of my job and I love studying about it. 135 00:08:02,400 --> 00:08:05,920 Speaker 1: And I'm going back to school again actually to study more. 136 00:08:05,960 --> 00:08:09,920 Speaker 1: I just I can't get enough. And the body adapts, 137 00:08:10,480 --> 00:08:13,240 Speaker 1: and that is one reason. So, as I talked about 138 00:08:13,320 --> 00:08:17,640 Speaker 1: in a previous show, two reasons, two reasons with the 139 00:08:17,720 --> 00:08:21,600 Speaker 1: muscle confusion and the plateau. Let's say you are running, 140 00:08:21,600 --> 00:08:25,120 Speaker 1: you're doing a workout, Well, your body gets more efficient 141 00:08:25,200 --> 00:08:27,520 Speaker 1: at it. What does that mean? You get better at it, 142 00:08:27,920 --> 00:08:31,920 Speaker 1: whether it's running, lifting weights, whatever that movement pattern is. 143 00:08:32,520 --> 00:08:35,800 Speaker 1: The more you do it, your body learns, you become 144 00:08:35,800 --> 00:08:38,200 Speaker 1: more efficient. So what does more efficient mean When it 145 00:08:38,200 --> 00:08:41,920 Speaker 1: comes to weight loss. Efficiency means you are burning less calories. 146 00:08:42,160 --> 00:08:44,000 Speaker 1: You're better at it. That's why you get faster. One 147 00:08:44,000 --> 00:08:46,240 Speaker 1: of the reasons you get faster. So people will say, Tom, 148 00:08:46,280 --> 00:08:48,360 Speaker 1: you know, I've been running the same three mile loop 149 00:08:48,800 --> 00:08:51,480 Speaker 1: doing it for four months, six months, whatever, I'm not 150 00:08:51,520 --> 00:08:53,600 Speaker 1: losing the weight I used to go. Of course you're not. 151 00:08:54,160 --> 00:08:56,680 Speaker 1: Your body has gotten better. You're a more efficient runner. 152 00:08:56,960 --> 00:09:00,040 Speaker 1: And two things are happening. You are more efficient and 153 00:09:00,120 --> 00:09:04,240 Speaker 1: so you're burning fewer calories. And if you plateau, that 154 00:09:04,320 --> 00:09:07,840 Speaker 1: means you lost some weight. So you are also burning 155 00:09:07,840 --> 00:09:12,080 Speaker 1: fewer calories because you are lighter. So those two reasons 156 00:09:12,960 --> 00:09:19,800 Speaker 1: are reasons for adding variation, adding muscle confusion. But there 157 00:09:19,880 --> 00:09:22,679 Speaker 1: is science to it, and that's what this shows about. 158 00:09:23,000 --> 00:09:25,240 Speaker 1: You can't just confuse it all the time, and it 159 00:09:25,320 --> 00:09:29,240 Speaker 1: goes to your goals. That is what's so important. You know. 160 00:09:29,280 --> 00:09:32,520 Speaker 1: I always say, like when you work with a personal 161 00:09:32,559 --> 00:09:35,480 Speaker 1: trainer for the first time, if they train you hard 162 00:09:35,960 --> 00:09:40,080 Speaker 1: on day one, that is such a problem because when 163 00:09:40,080 --> 00:09:43,920 Speaker 1: people start an exercise routine, I need to know so 164 00:09:43,960 --> 00:09:45,880 Speaker 1: many things about you. If I'm working with you as 165 00:09:45,880 --> 00:09:49,480 Speaker 1: a client and that first session are questions, so that 166 00:09:49,520 --> 00:09:53,559 Speaker 1: applies to muscle confusion as well. And how much and 167 00:09:53,600 --> 00:09:58,679 Speaker 1: how you're going to vary your routine because it's about 168 00:09:58,720 --> 00:10:03,160 Speaker 1: your goals or fitness level, the frequency you're going to train. 169 00:10:03,600 --> 00:10:07,880 Speaker 1: Are we talking about strength training cardio, A mixture of 170 00:10:07,920 --> 00:10:12,800 Speaker 1: the two. Are your goals to build muscle to lose weight? 171 00:10:13,200 --> 00:10:17,520 Speaker 1: A combination of the two is a performance. We need 172 00:10:17,559 --> 00:10:21,880 Speaker 1: to know those things, okay, and that goes into how 173 00:10:21,920 --> 00:10:27,800 Speaker 1: you design the confusion in your muscle confusion. But back 174 00:10:27,840 --> 00:10:30,959 Speaker 1: to the person who is starting a fitness routine for 175 00:10:31,040 --> 00:10:38,280 Speaker 1: the first time, the less um advanced you are, the 176 00:10:38,520 --> 00:10:41,160 Speaker 1: more you want to stick with your program at the start. 177 00:10:41,280 --> 00:10:42,840 Speaker 1: So that's where we're gonna start with, right, So if 178 00:10:42,840 --> 00:10:46,440 Speaker 1: you're just starting a routine, if you're like just starting, 179 00:10:46,440 --> 00:10:48,800 Speaker 1: if if you're a client of mine and you've never 180 00:10:48,840 --> 00:10:50,920 Speaker 1: really strength trained in your life, I'm not going to 181 00:10:51,040 --> 00:10:55,960 Speaker 1: mix up your routine every single time, not like crazy 182 00:10:57,360 --> 00:10:59,679 Speaker 1: muscle confusion, because if I give you push ups on 183 00:10:59,760 --> 00:11:02,800 Speaker 1: day one and then give you something totally different the 184 00:11:02,880 --> 00:11:08,200 Speaker 1: second session, and you are never learning two things how 185 00:11:08,240 --> 00:11:12,320 Speaker 1: to do that movement correctly. So just form wise, and 186 00:11:12,360 --> 00:11:17,040 Speaker 1: then there's something called neural adaptations, because that's what we're 187 00:11:17,040 --> 00:11:22,720 Speaker 1: talking about is adaption. Your body adapting two the stressors 188 00:11:22,720 --> 00:11:27,000 Speaker 1: imposed upon it adaptations, so neural adaptations. This is what's 189 00:11:27,040 --> 00:11:32,080 Speaker 1: so interesting when it comes to strength training. When you 190 00:11:32,160 --> 00:11:34,960 Speaker 1: started a program for the first time and start doing moves, 191 00:11:35,000 --> 00:11:39,040 Speaker 1: we're talking strength training primarily for the first time. Your 192 00:11:39,120 --> 00:11:43,400 Speaker 1: increases in strength are due to neural adaptations. What does 193 00:11:43,400 --> 00:11:47,320 Speaker 1: that mean. It's a brain thing. You are improving the 194 00:11:47,400 --> 00:11:52,640 Speaker 1: synchronization of your motor unit firing and improving your ability 195 00:11:52,640 --> 00:11:54,719 Speaker 1: to recruit those muscle units. What does that mean. You're 196 00:11:54,760 --> 00:11:58,120 Speaker 1: getting better atlifting weights. You are teaching your brain to 197 00:11:58,160 --> 00:12:01,840 Speaker 1: connect to your muscles to lift more weights. So that 198 00:12:02,000 --> 00:12:05,240 Speaker 1: is one reason this is so interesting that so many 199 00:12:05,240 --> 00:12:10,600 Speaker 1: people stop their exercise routine right when they're gonna start 200 00:12:10,600 --> 00:12:14,520 Speaker 1: seeing results. So weeks into their routine, their brains are 201 00:12:14,520 --> 00:12:16,960 Speaker 1: connecting to their muscles. So the strength is not from 202 00:12:17,320 --> 00:12:21,400 Speaker 1: increased muscle hypertrophy. You're not building that lean muscle yet, 203 00:12:21,520 --> 00:12:23,880 Speaker 1: you're learning how to do it. So the changes in 204 00:12:23,920 --> 00:12:28,359 Speaker 1: your body are going to happen, but to not happening 205 00:12:28,720 --> 00:12:33,120 Speaker 1: at the beginning because you need those connections, so if 206 00:12:33,160 --> 00:12:35,160 Speaker 1: you alter it all the time, you're not making those 207 00:12:35,160 --> 00:12:37,440 Speaker 1: connections in the same way. So that's what I'm talking about. 208 00:12:37,440 --> 00:12:40,400 Speaker 1: That's why this is not just very simply me saying, hey, 209 00:12:40,440 --> 00:12:42,640 Speaker 1: here's exactly what you should do, and here's how many 210 00:12:42,679 --> 00:12:46,680 Speaker 1: times you should vary routine, and this is the number 211 00:12:46,679 --> 00:12:50,240 Speaker 1: of weeks. No, but that's where we start from, just 212 00:12:50,400 --> 00:12:54,680 Speaker 1: knowing that at the very beginning, especially if you're learning 213 00:12:54,720 --> 00:12:58,319 Speaker 1: a complex move, if you don't get good at that move, 214 00:12:59,600 --> 00:13:02,920 Speaker 1: you're not going to recruit the muscle fibers you want to. 215 00:13:03,920 --> 00:13:06,920 Speaker 1: And so let's say that your goal is to build 216 00:13:07,000 --> 00:13:12,400 Speaker 1: lean muscle to build strength, you don't want too much variation. 217 00:13:13,240 --> 00:13:16,199 Speaker 1: And that goes to the beginner. You don't want to 218 00:13:16,240 --> 00:13:20,960 Speaker 1: alter your routine all the time. Now, if you are 219 00:13:21,240 --> 00:13:25,640 Speaker 1: super advanced, yes you can, Yes you can. I am 220 00:13:25,679 --> 00:13:28,439 Speaker 1: at that point where I have been doing this for decades. 221 00:13:28,840 --> 00:13:32,319 Speaker 1: I am fifty one. I started doing this at fourteen, 222 00:13:32,400 --> 00:13:37,800 Speaker 1: and I've been really consistent every day since then, you know, 223 00:13:37,920 --> 00:13:39,920 Speaker 1: mixing it up. Of course, I've taken time off and 224 00:13:39,960 --> 00:13:43,280 Speaker 1: I've done so much variation, but we're talking decades. So 225 00:13:43,360 --> 00:13:46,040 Speaker 1: when I go into the gym, or if I'm working 226 00:13:46,040 --> 00:13:48,760 Speaker 1: at home. There is a lot of variation because I 227 00:13:48,960 --> 00:13:53,240 Speaker 1: need it both psychologically as well as physically. But I've 228 00:13:53,280 --> 00:13:56,840 Speaker 1: made those connections. As my point. I have done all 229 00:13:56,880 --> 00:14:00,840 Speaker 1: of those exercises so many times over. So if you're 230 00:14:00,920 --> 00:14:04,160 Speaker 1: just starting out a routine, I want four to six 231 00:14:04,200 --> 00:14:07,960 Speaker 1: weeks of building a base of strength. I want the basics. 232 00:14:08,760 --> 00:14:11,720 Speaker 1: I want, you know, push ups. When it comes to 233 00:14:11,760 --> 00:14:14,439 Speaker 1: body weight exercises, I want all those basics, squats and 234 00:14:14,520 --> 00:14:18,560 Speaker 1: lunges and push ups and planks. And then with strength training, 235 00:14:18,559 --> 00:14:22,320 Speaker 1: if you're using freeweights, I want the basics dumbbell, chess presses, 236 00:14:22,680 --> 00:14:27,200 Speaker 1: shoulder presses, biceps curls. If you're using machines, the same thing, 237 00:14:28,160 --> 00:14:32,400 Speaker 1: because we want to build that base of strength and 238 00:14:32,800 --> 00:14:35,880 Speaker 1: we want to make those neural connections. And one other 239 00:14:35,920 --> 00:14:39,000 Speaker 1: thing we want that is really important. I want you 240 00:14:39,040 --> 00:14:43,080 Speaker 1: to see results. I want you to see progression. So 241 00:14:43,160 --> 00:14:49,000 Speaker 1: that is another really important term here, progression. Okay, So 242 00:14:49,120 --> 00:14:52,040 Speaker 1: if you are let's just say body weight doing push ups, 243 00:14:52,760 --> 00:14:55,240 Speaker 1: I want you to get motivated because on day one 244 00:14:55,320 --> 00:15:00,880 Speaker 1: you did one, and on you know, you three months 245 00:15:00,920 --> 00:15:03,200 Speaker 1: in and we've done pushups two to three times a 246 00:15:03,200 --> 00:15:06,280 Speaker 1: week at our sessions. If you were a client of mine, 247 00:15:06,920 --> 00:15:09,280 Speaker 1: at the end of three months, you're up to thirty 248 00:15:09,280 --> 00:15:13,240 Speaker 1: push ups. Let's say that's super motivating to you and 249 00:15:13,320 --> 00:15:16,480 Speaker 1: you can quantify that. So that is another reason to 250 00:15:16,640 --> 00:15:20,760 Speaker 1: stick with the same exercises for a certain amount of time. 251 00:15:21,720 --> 00:15:26,000 Speaker 1: Now again I'm talking strength training and muscle building and strength, 252 00:15:26,480 --> 00:15:30,400 Speaker 1: and this is why we need to clarify goals. If 253 00:15:30,440 --> 00:15:33,320 Speaker 1: it's just weight loss, we can go out and walk, 254 00:15:33,360 --> 00:15:35,400 Speaker 1: we can go out and run. I can just get 255 00:15:35,480 --> 00:15:38,720 Speaker 1: you to burn calories, but I also want you to 256 00:15:38,760 --> 00:15:43,640 Speaker 1: build muscle. See how it gets tricky, And this is 257 00:15:43,680 --> 00:15:46,440 Speaker 1: why one of the huge benefits of trainers is giving 258 00:15:46,440 --> 00:15:49,320 Speaker 1: you that variation when you need it, but it's also 259 00:15:50,040 --> 00:15:53,440 Speaker 1: quantifying it for you, and it's giving you that mix 260 00:15:53,480 --> 00:15:56,480 Speaker 1: of cardio and strength because it's not just about burning colories. 261 00:15:56,520 --> 00:15:59,800 Speaker 1: I also want you to build the lean muscle because 262 00:16:00,120 --> 00:16:04,280 Speaker 1: increases your metabolism twenty four hours a day, seven days 263 00:16:04,320 --> 00:16:09,480 Speaker 1: a week. So we're talking about variation, we're talking about progression, 264 00:16:09,880 --> 00:16:14,320 Speaker 1: and we're talking about adaptation. And this goes to the 265 00:16:14,440 --> 00:16:18,680 Speaker 1: overload principle. The overload principle goes to what I started 266 00:16:18,720 --> 00:16:22,880 Speaker 1: the show talking about and it is exercise physiology one 267 00:16:22,880 --> 00:16:26,640 Speaker 1: oh one. You need to continue to challenge a muscle. 268 00:16:26,680 --> 00:16:29,800 Speaker 1: Here we go muscle confusion, to challenge a muscle, to 269 00:16:29,920 --> 00:16:33,560 Speaker 1: change that muscle, because the body adapts. So if you 270 00:16:33,600 --> 00:16:38,080 Speaker 1: start out doing bicep curls with ten pound weights and 271 00:16:38,160 --> 00:16:41,320 Speaker 1: a year from now you are still doing biceps curls 272 00:16:41,360 --> 00:16:46,440 Speaker 1: with ten pound weights, chances are you have really not 273 00:16:46,560 --> 00:16:51,640 Speaker 1: seen any adaptations in months. And this is why I 274 00:16:51,680 --> 00:16:54,480 Speaker 1: talk about frequently. I will go to gyms that I 275 00:16:54,520 --> 00:16:59,040 Speaker 1: worked at years ago, sometimes decades, and there are the 276 00:16:59,120 --> 00:17:03,520 Speaker 1: same people doing the same exercises and guess what, they 277 00:17:03,560 --> 00:17:06,719 Speaker 1: look exactly the same. And that's okay to some degree, right, 278 00:17:06,720 --> 00:17:10,080 Speaker 1: you go, well, they're doing something, they're strong, they've built strength. 279 00:17:10,200 --> 00:17:14,280 Speaker 1: You're absolutely right. But if you are going to the gym, 280 00:17:14,400 --> 00:17:16,919 Speaker 1: if you are working out consistently, I want you to 281 00:17:16,920 --> 00:17:21,800 Speaker 1: get the most results, and so maintenancece is perfectly fine. 282 00:17:22,480 --> 00:17:25,560 Speaker 1: And if you're strong and you're balanced and it's working 283 00:17:25,600 --> 00:17:30,439 Speaker 1: for you, awesome, But the adaptations have taken place. If 284 00:17:30,440 --> 00:17:33,800 Speaker 1: you're doing the exact same routine and you've been doing 285 00:17:33,800 --> 00:17:37,720 Speaker 1: it for years and you haven't changed anything, including the weight, 286 00:17:38,840 --> 00:17:43,280 Speaker 1: then you are short changing yourself, especially as we get older, 287 00:17:43,359 --> 00:17:45,840 Speaker 1: because we need to challenge the muscles. And that goes 288 00:17:45,880 --> 00:17:49,760 Speaker 1: to four basic ways again exercise physiology one oh one 289 00:17:50,040 --> 00:17:53,640 Speaker 1: that you manipulate your workout routine, the duration, how long 290 00:17:53,680 --> 00:17:58,040 Speaker 1: you work out, the intensity at what intensity you exercise, 291 00:17:58,560 --> 00:18:01,160 Speaker 1: the frequency, how many time is a week, and then 292 00:18:01,200 --> 00:18:04,760 Speaker 1: the mode. So the mode what exercises are you doing 293 00:18:04,920 --> 00:18:07,199 Speaker 1: or what type of workout are you're doing, and so 294 00:18:07,280 --> 00:18:11,360 Speaker 1: muscle confusion should include all of those things, but it's 295 00:18:11,400 --> 00:18:14,840 Speaker 1: primarily mode, right, So if you do something like P 296 00:18:15,000 --> 00:18:18,200 Speaker 1: nine d X or Supreme nine D day, it's you're 297 00:18:18,200 --> 00:18:21,560 Speaker 1: doing these exercises on day one or you know, workout 298 00:18:21,600 --> 00:18:25,760 Speaker 1: one and totally different routine on day two. So it's mode. 299 00:18:25,880 --> 00:18:29,560 Speaker 1: And again the other three variables are in there, but 300 00:18:29,640 --> 00:18:33,480 Speaker 1: ideally you want to mix up all of those. And 301 00:18:33,560 --> 00:18:37,880 Speaker 1: that is another problem with people's routines is they find 302 00:18:37,920 --> 00:18:40,440 Speaker 1: something they like and they just do the same thing. 303 00:18:41,200 --> 00:18:44,680 Speaker 1: It's the sixty minute workout at the same intensity, at 304 00:18:44,680 --> 00:18:49,960 Speaker 1: the same frequency, and the same workout, right, So duration, intensity, frequency, 305 00:18:50,000 --> 00:18:53,280 Speaker 1: mode never change, and that's when you plateau, and that's 306 00:18:53,280 --> 00:18:55,040 Speaker 1: when you stop seeing results, and that's when you can 307 00:18:55,040 --> 00:18:57,160 Speaker 1: actually start to gain weight as you're older. Right, when 308 00:18:57,160 --> 00:19:00,280 Speaker 1: people say I'm doing the same thing, here's the frequent line. 309 00:19:00,320 --> 00:19:03,280 Speaker 1: Now that i'm you know, post fifty, my friends will 310 00:19:03,320 --> 00:19:06,879 Speaker 1: say something, doing the same thing, and I'm not seeing 311 00:19:06,920 --> 00:19:09,840 Speaker 1: the same results, And I say repeat that, say it again. 312 00:19:10,400 --> 00:19:12,840 Speaker 1: You're doing the same thing and you're not seeing the 313 00:19:12,920 --> 00:19:15,520 Speaker 1: results you saw at the beginning. Isn't that the definition 314 00:19:15,560 --> 00:19:20,399 Speaker 1: of insanity? So it is as easy as making that 315 00:19:20,560 --> 00:19:24,200 Speaker 1: comparison when it comes to your exercise routine. And this 316 00:19:24,280 --> 00:19:26,560 Speaker 1: is great news, all right. When we come back from 317 00:19:26,600 --> 00:19:29,120 Speaker 1: the final break, I'm gonna get to this great study 318 00:19:30,200 --> 00:19:33,639 Speaker 1: done by none other than again Brad Schonfeld, whom I 319 00:19:33,680 --> 00:19:35,520 Speaker 1: had on the show, and if you missed that show, 320 00:19:35,560 --> 00:19:37,720 Speaker 1: you have to listen to it. Just one of the 321 00:19:37,840 --> 00:19:40,400 Speaker 1: pre eminent guys, one of the diamond and the rough 322 00:19:40,440 --> 00:19:43,840 Speaker 1: when it comes to fitness. Because he was a trainer 323 00:19:44,440 --> 00:19:46,480 Speaker 1: back when I was a trainer in the city, and 324 00:19:46,520 --> 00:19:50,480 Speaker 1: then he went on to become a professor PhD, top 325 00:19:50,560 --> 00:19:55,639 Speaker 1: researcher into muscle building, strength training. And there's a New 326 00:19:55,720 --> 00:19:59,000 Speaker 1: York Times article that quoted him and talked about his 327 00:19:59,040 --> 00:20:03,640 Speaker 1: study into nothing other than muscle confusion. So quick break, 328 00:20:03,680 --> 00:20:05,280 Speaker 1: when we come back, we can talk about that and 329 00:20:05,280 --> 00:20:07,840 Speaker 1: then we canna give you the specifics again to how 330 00:20:07,840 --> 00:20:12,880 Speaker 1: to maximize muscle confusion for your goals. Last break, we'll 331 00:20:12,920 --> 00:20:26,440 Speaker 1: be right back, all right. So talking about muscle confusion, 332 00:20:26,640 --> 00:20:33,359 Speaker 1: great topic, perfect topic for fitness disrupted sexy sounds great. 333 00:20:33,960 --> 00:20:37,119 Speaker 1: I'm not really sure what it means for most people. 334 00:20:37,760 --> 00:20:41,120 Speaker 1: What is the science behind it? Well here's the science. 335 00:20:41,160 --> 00:20:45,359 Speaker 1: One one great study December of two thousand nineteen, super 336 00:20:45,440 --> 00:20:50,159 Speaker 1: recent again Brad Schonfeld one of the researchers involved with 337 00:20:50,200 --> 00:20:54,680 Speaker 1: the study, and the title is the effects of exercise 338 00:20:54,840 --> 00:21:01,280 Speaker 1: variation in muscle thickness, maximal strength, and motivation in Resistance 339 00:21:01,320 --> 00:21:06,119 Speaker 1: Trained Man. Okay, so we're talking about hypertrophy, you know, 340 00:21:06,200 --> 00:21:11,159 Speaker 1: muscle size, muscle thickness, maximal strength. So strength gains, size gains, 341 00:21:11,600 --> 00:21:13,760 Speaker 1: and this is what's going to be the really interesting 342 00:21:13,800 --> 00:21:18,240 Speaker 1: takeaway from this motivation. Okay, So this was in Plus one. 343 00:21:18,600 --> 00:21:21,359 Speaker 1: This is Brad shown Feld again, and the objective the 344 00:21:21,359 --> 00:21:25,320 Speaker 1: study was to compare what we're talking about traditional resistance 345 00:21:25,359 --> 00:21:29,679 Speaker 1: training program, same exercises, same reps to a resistance training 346 00:21:29,720 --> 00:21:33,399 Speaker 1: program where those change and are randomized on a session 347 00:21:33,400 --> 00:21:36,840 Speaker 1: by session basics so this is exactly muscle confusion. This 348 00:21:36,920 --> 00:21:40,320 Speaker 1: is just like doing a program like uh P nine 349 00:21:40,359 --> 00:21:43,840 Speaker 1: t X, and they're looking at the muscle adaptation as 350 00:21:43,880 --> 00:21:46,680 Speaker 1: well as motivation. All right, So what were the methods 351 00:21:46,720 --> 00:21:50,439 Speaker 1: twenty one resistance train men. So this is important, as 352 00:21:50,480 --> 00:21:52,560 Speaker 1: I talked about, when we look at these studies, these 353 00:21:52,600 --> 00:21:56,240 Speaker 1: are not beginners, so that that comes into play. Okay, 354 00:21:56,359 --> 00:21:58,639 Speaker 1: not a huge study twenty one people, but you know, 355 00:21:59,040 --> 00:22:01,639 Speaker 1: good study, good enough to start the discussion. And it 356 00:22:01,720 --> 00:22:04,320 Speaker 1: was an eight week study, so there was either the 357 00:22:04,320 --> 00:22:08,760 Speaker 1: group again fixed exercise selection, same exercises for eight weeks, 358 00:22:09,359 --> 00:22:14,880 Speaker 1: or exercises randomly varied using a computer app really interesting 359 00:22:14,920 --> 00:22:17,960 Speaker 1: for the times, right, But both groups did three sets 360 00:22:18,000 --> 00:22:21,080 Speaker 1: of six exercises and exercise four times a week, so 361 00:22:21,119 --> 00:22:23,120 Speaker 1: two times a week they were doing upper body, two 362 00:22:23,160 --> 00:22:28,520 Speaker 1: times doing lower body. What was the takeaway? Varying the 363 00:22:28,560 --> 00:22:33,119 Speaker 1: exercise selection had a positive effect on both muscular size 364 00:22:33,119 --> 00:22:36,480 Speaker 1: and strength for both groups. So there was no big difference. 365 00:22:37,000 --> 00:22:39,640 Speaker 1: There was no big difference. Here's the big difference though, 366 00:22:40,200 --> 00:22:43,920 Speaker 1: was the motivation. And we can't have this discussion without 367 00:22:43,920 --> 00:22:47,919 Speaker 1: talking about that. And I love that Dr Schoenfeld's study 368 00:22:47,960 --> 00:22:49,800 Speaker 1: talks about this and if you actually look at some 369 00:22:49,840 --> 00:22:53,720 Speaker 1: of the discussion online, holy cow, people are going nuts, 370 00:22:53,840 --> 00:22:57,440 Speaker 1: you know, talking about whatever, uh, trying to tear it down. 371 00:22:57,520 --> 00:23:01,000 Speaker 1: This is this is good stuff. This is really good stuff. Okay. 372 00:23:01,119 --> 00:23:04,000 Speaker 1: So a novel finding of this study, they say, was 373 00:23:04,080 --> 00:23:08,720 Speaker 1: that only the group that mixed up their routine significantly 374 00:23:08,840 --> 00:23:13,800 Speaker 1: increased motivation levels from pre to post study. The motivation 375 00:23:14,000 --> 00:23:19,439 Speaker 1: in the group that did the same routine declined. This 376 00:23:19,640 --> 00:23:22,960 Speaker 1: is the stuff that is so often overlooked when it 377 00:23:23,000 --> 00:23:32,080 Speaker 1: comes to exercise. If one group, uh, you know, motivation 378 00:23:32,119 --> 00:23:35,400 Speaker 1: is everything. Is what I'm trying to say, excessive moderation. Right, 379 00:23:35,600 --> 00:23:38,320 Speaker 1: if you are not doing it, if you're not enjoying it, 380 00:23:39,800 --> 00:23:42,160 Speaker 1: you're not gonna do it. And it's all about consistency. 381 00:23:42,320 --> 00:23:44,439 Speaker 1: So this is one of the major benefits of a 382 00:23:44,520 --> 00:23:47,639 Speaker 1: trainer who's really good at what they do, is that 383 00:23:47,720 --> 00:23:52,040 Speaker 1: they are giving you muscle confusion just enough to keep 384 00:23:52,080 --> 00:23:57,320 Speaker 1: you interested, but giving you the right exercises so you 385 00:23:57,359 --> 00:24:00,119 Speaker 1: can build those neural connections. And I could do a 386 00:24:00,160 --> 00:24:03,320 Speaker 1: whole show on this. This is why good trainers are 387 00:24:03,520 --> 00:24:06,720 Speaker 1: so hard to find, because back when I was doing it, 388 00:24:07,320 --> 00:24:09,640 Speaker 1: I need to keep you interested, but I can't give 389 00:24:09,680 --> 00:24:12,960 Speaker 1: you too much variation at the start, you're gonna get hurt. 390 00:24:13,480 --> 00:24:15,240 Speaker 1: You're not going to build the base of strength you 391 00:24:15,280 --> 00:24:18,320 Speaker 1: need to, you're not going to see the progression, and 392 00:24:18,359 --> 00:24:21,320 Speaker 1: you're not gonna make those neural connections. So yes, I've 393 00:24:21,320 --> 00:24:23,800 Speaker 1: always said this, and I can make your routine as 394 00:24:23,920 --> 00:24:27,400 Speaker 1: sexy and as difficult as possible. And that's what so 395 00:24:27,440 --> 00:24:31,040 Speaker 1: many fitness programs do. Let's make it as as crazy 396 00:24:31,119 --> 00:24:34,160 Speaker 1: these moves and as difficult. What's what's hard about making 397 00:24:34,160 --> 00:24:38,280 Speaker 1: you do a hundred of something nothing and so many 398 00:24:38,359 --> 00:24:41,840 Speaker 1: Instagram exercise Here, we're gonna do this different routine every day, 399 00:24:41,840 --> 00:24:44,840 Speaker 1: and that's great. So here's the thing. If you are 400 00:24:45,119 --> 00:24:49,840 Speaker 1: just looking to raise your heart rate and burn some calories, 401 00:24:50,000 --> 00:24:54,000 Speaker 1: then yes, you can mix up that routine and should frequently. 402 00:24:55,160 --> 00:24:59,040 Speaker 1: But when it comes to your overall building of strength 403 00:24:59,160 --> 00:25:01,880 Speaker 1: and what I call what proof in your body, because 404 00:25:02,119 --> 00:25:06,520 Speaker 1: it's not only about exercising frequently and enjoying it, but 405 00:25:06,600 --> 00:25:10,320 Speaker 1: if you're hurt, you can't do it either, right, So yes, 406 00:25:10,400 --> 00:25:13,360 Speaker 1: we have to do our homework. The pre hab versus rehab, 407 00:25:14,119 --> 00:25:16,480 Speaker 1: this is where all comes into play. This is why 408 00:25:16,520 --> 00:25:21,320 Speaker 1: it's such an art and a science. Combined. The fitness 409 00:25:21,640 --> 00:25:29,199 Speaker 1: strength training world, it is complicated, but we take the 410 00:25:29,359 --> 00:25:34,400 Speaker 1: science like this great study by Dr Schoenfeld, and we go, okay, 411 00:25:34,520 --> 00:25:38,159 Speaker 1: you're obviously going to build strength and size by lifting 412 00:25:38,200 --> 00:25:40,920 Speaker 1: heavy things. Now I have to say one final time 413 00:25:40,960 --> 00:25:43,719 Speaker 1: with this study, these guys are resistance trained men. In 414 00:25:43,720 --> 00:25:45,800 Speaker 1: other words, they knew what they were doing. They have 415 00:25:46,040 --> 00:25:50,359 Speaker 1: made those neural connections. As my point and I would argue, 416 00:25:50,359 --> 00:25:55,239 Speaker 1: would be so different if these were true beginners, and 417 00:25:55,320 --> 00:25:59,199 Speaker 1: the exercises and all of these program designs. This is 418 00:25:59,240 --> 00:26:01,639 Speaker 1: why even though we talk about and I will always 419 00:26:01,760 --> 00:26:03,240 Speaker 1: I mean, this show is all about the studies, but 420 00:26:03,240 --> 00:26:07,680 Speaker 1: we gotta look at the studies and the exercises that 421 00:26:07,720 --> 00:26:10,600 Speaker 1: are chosen, in the length of time, and the you know, 422 00:26:10,720 --> 00:26:14,560 Speaker 1: degree to which the subjects are trained or untrained. All 423 00:26:14,600 --> 00:26:19,880 Speaker 1: of these factors are important. So what's the takeaway When 424 00:26:19,920 --> 00:26:22,719 Speaker 1: you are just starting out, you need to build a 425 00:26:22,720 --> 00:26:26,080 Speaker 1: base of strength. To build a base of strength, you 426 00:26:26,119 --> 00:26:29,240 Speaker 1: need to stick with the same exercises for a certain 427 00:26:29,240 --> 00:26:32,320 Speaker 1: amount of time, and for me that's four to six 428 00:26:32,359 --> 00:26:35,359 Speaker 1: weeks generally speaking, how many times a week are you 429 00:26:35,400 --> 00:26:40,359 Speaker 1: working out? Again? Ideally for me, for most of you 430 00:26:40,440 --> 00:26:43,320 Speaker 1: out there, whose goals are to look better, feel better, 431 00:26:43,440 --> 00:26:47,120 Speaker 1: live longer, not be in pain, be a good way, 432 00:26:47,280 --> 00:26:50,679 Speaker 1: not the perfect weight, you know, maybe not have a 433 00:26:50,720 --> 00:26:53,040 Speaker 1: six pack or do an iron man or running all 434 00:26:53,040 --> 00:26:55,160 Speaker 1: those kind of You just want to be fit and 435 00:26:55,240 --> 00:26:57,760 Speaker 1: feel good and look as good as you can with 436 00:26:57,840 --> 00:27:00,800 Speaker 1: the minimum, you know, the not least amount of of 437 00:27:00,800 --> 00:27:02,560 Speaker 1: working out. But you want to maximize your time, of 438 00:27:02,600 --> 00:27:04,120 Speaker 1: course you do. Why do you want to waste time? 439 00:27:04,760 --> 00:27:07,560 Speaker 1: So for me, it's two to three times of a 440 00:27:07,640 --> 00:27:12,000 Speaker 1: full body routine. If you're exercising six days a week 441 00:27:12,200 --> 00:27:15,120 Speaker 1: strength training, then you can change it up. As soon 442 00:27:15,160 --> 00:27:17,200 Speaker 1: as I saw for this study that they were doing 443 00:27:17,240 --> 00:27:19,719 Speaker 1: four days a week, I knew that they were had 444 00:27:19,760 --> 00:27:22,439 Speaker 1: to split the routine into upper body and lower body 445 00:27:22,760 --> 00:27:26,639 Speaker 1: because you can't do you shouldn't do the same exercises 446 00:27:27,040 --> 00:27:29,320 Speaker 1: two days in a row. You need twenty four hours 447 00:27:29,320 --> 00:27:33,840 Speaker 1: to let the muscle what rebuild and repair and adapt. 448 00:27:35,680 --> 00:27:37,399 Speaker 1: There's a lot going on here when it comes to 449 00:27:37,480 --> 00:27:42,479 Speaker 1: muscle confusion. Alright, So frequency is a huge part of 450 00:27:42,560 --> 00:27:48,560 Speaker 1: muscle confusion. For most of you, Monday Wednesday Friday strength training, 451 00:27:48,960 --> 00:27:52,159 Speaker 1: full body strength training Monday Wednesday Friday, and then if 452 00:27:52,160 --> 00:27:54,600 Speaker 1: you want to work out Tuesday Thursday. That could be 453 00:27:54,600 --> 00:27:56,960 Speaker 1: your cardio days, or that's where you mix it up. 454 00:27:57,480 --> 00:27:59,960 Speaker 1: That's where it's you know, running or biking or swim 455 00:28:00,040 --> 00:28:03,119 Speaker 1: mean or pilates or yoga. If you're going to exercise 456 00:28:03,119 --> 00:28:05,480 Speaker 1: every day, and if you say, tom, I'm only doing 457 00:28:05,600 --> 00:28:09,960 Speaker 1: three days a week, well then and that's fine. Then 458 00:28:10,000 --> 00:28:13,479 Speaker 1: we want to combine the cardio and the strength, and 459 00:28:13,520 --> 00:28:16,520 Speaker 1: we want to do maybe some circuit training with some 460 00:28:16,720 --> 00:28:21,120 Speaker 1: cardio intervals thrown in. And listen to prior podcasts where 461 00:28:21,119 --> 00:28:24,440 Speaker 1: I give all these great circuit training workouts. But that's 462 00:28:24,440 --> 00:28:26,960 Speaker 1: why so much of this. You go, Okay, muscle confusion 463 00:28:27,000 --> 00:28:30,480 Speaker 1: sounds great, but what are your goals? How often are 464 00:28:30,480 --> 00:28:34,359 Speaker 1: you working out? I'm still doing push ups today. I 465 00:28:34,440 --> 00:28:38,640 Speaker 1: started doing them when I was thirteen. I do them frequently. 466 00:28:38,640 --> 00:28:39,960 Speaker 1: And I just read an article that said, you know, 467 00:28:39,960 --> 00:28:41,440 Speaker 1: you get so good at push ups you need to 468 00:28:42,080 --> 00:28:45,440 Speaker 1: drastically chick. No, that's a maintenance thing for me, and 469 00:28:45,480 --> 00:28:47,880 Speaker 1: I'm getting better and better at it. By the way, 470 00:28:47,920 --> 00:28:50,720 Speaker 1: that's a thing that is not talked about either when 471 00:28:50,720 --> 00:28:53,640 Speaker 1: it comes to muscle confusion. You can continue to get 472 00:28:53,680 --> 00:28:56,920 Speaker 1: better and better at the exercise. I would argue what 473 00:28:56,960 --> 00:29:00,120 Speaker 1: does that mean? You are recruiting more muscle fibers, you 474 00:29:00,160 --> 00:29:03,440 Speaker 1: are slowing down the repetition. You don't have to make 475 00:29:03,440 --> 00:29:09,520 Speaker 1: it really difficult to make it different by adding weight. 476 00:29:10,640 --> 00:29:14,880 Speaker 1: You can do other things, change the tempo, change the angles, 477 00:29:15,360 --> 00:29:19,040 Speaker 1: things like that. All right, So that is what we're 478 00:29:19,080 --> 00:29:23,719 Speaker 1: talking about here. And proper form is paramount. So if 479 00:29:23,760 --> 00:29:26,760 Speaker 1: you're changing a routine around too frequently, and you are 480 00:29:26,800 --> 00:29:29,000 Speaker 1: a beginner or starting out, or it's a new routine 481 00:29:29,000 --> 00:29:31,600 Speaker 1: for you, then you're not going to learn that proper form. 482 00:29:31,680 --> 00:29:35,280 Speaker 1: You're not going to make those connections. And that is 483 00:29:35,360 --> 00:29:39,440 Speaker 1: as we wrap this up. I used to do, you know, 484 00:29:40,160 --> 00:29:44,360 Speaker 1: more repetitions of things like abdominal exercises. The better you 485 00:29:44,440 --> 00:29:48,520 Speaker 1: get at doing the movement, the fewer repetitions you have 486 00:29:48,600 --> 00:29:52,000 Speaker 1: to do it Burns. I taught Matt Pilates for years 487 00:29:52,640 --> 00:29:55,240 Speaker 1: and I got really good at making those neural connections. 488 00:29:55,240 --> 00:29:57,200 Speaker 1: So you know what happens instead of having to do 489 00:29:57,360 --> 00:30:01,240 Speaker 1: fifty of an abdominal exercise, just a lot of repetitions 490 00:30:02,080 --> 00:30:04,440 Speaker 1: when you get better at it because you've done it 491 00:30:04,640 --> 00:30:10,920 Speaker 1: frequently enough, ten fifteen repetitions, it's all you it's all 492 00:30:10,960 --> 00:30:14,640 Speaker 1: you can do and That is why when I talk 493 00:30:14,720 --> 00:30:18,800 Speaker 1: about like the as many reps as possible, you know, 494 00:30:19,240 --> 00:30:23,600 Speaker 1: am wrap type things, it's the opposite of making those 495 00:30:23,680 --> 00:30:28,080 Speaker 1: neural connections. You are trying to turn those muscle connections 496 00:30:28,080 --> 00:30:30,000 Speaker 1: off so you can do as many reps as possible. 497 00:30:30,440 --> 00:30:32,600 Speaker 1: But I digress, and I did a whole show on that. 498 00:30:32,680 --> 00:30:34,600 Speaker 1: If you're interested in that, and there's a point if 499 00:30:34,600 --> 00:30:36,440 Speaker 1: you go, Okay, my my goal is to do as 500 00:30:36,440 --> 00:30:40,760 Speaker 1: many reps as possible, totally different. That's a competition. But 501 00:30:40,800 --> 00:30:45,719 Speaker 1: as far as muscle hypertrophy and things like that, that's different. Alright. 502 00:30:45,800 --> 00:30:52,160 Speaker 1: So muscle confusion is important for psychological as well as 503 00:30:52,200 --> 00:30:55,040 Speaker 1: physical reasons, and that is so important. So you need 504 00:30:55,120 --> 00:30:57,680 Speaker 1: to to mix up your routine. And this is where 505 00:30:57,720 --> 00:31:01,120 Speaker 1: I will leave you is out frequently, you know, when 506 00:31:01,120 --> 00:31:04,440 Speaker 1: I'm contributing to an article or talking about a you know, 507 00:31:04,480 --> 00:31:06,719 Speaker 1: a routine for someone. You need to mix it up. 508 00:31:06,720 --> 00:31:09,560 Speaker 1: You need to add variation, You need to add that 509 00:31:09,680 --> 00:31:13,240 Speaker 1: motivation component. As this study showed, you can get really 510 00:31:13,280 --> 00:31:15,240 Speaker 1: bored with doing the same thing over and over again 511 00:31:15,760 --> 00:31:19,400 Speaker 1: and you're not going to see the results you want. 512 00:31:20,240 --> 00:31:24,840 Speaker 1: They will stop, you will plateau, all right, So mix 513 00:31:24,880 --> 00:31:28,440 Speaker 1: it up, but earn the right to mix it up. 514 00:31:28,760 --> 00:31:32,720 Speaker 1: So do the basics, build that base of strength, work 515 00:31:32,760 --> 00:31:35,880 Speaker 1: on your weaknesses. Listen to that podcast I just did 516 00:31:36,240 --> 00:31:39,360 Speaker 1: if you haven't, because your weak link will hold you back, 517 00:31:40,480 --> 00:31:42,800 Speaker 1: and once you get injured because of that weak link, 518 00:31:42,840 --> 00:31:45,200 Speaker 1: you can't do what you want to do, and that 519 00:31:45,240 --> 00:31:49,080 Speaker 1: will severely hold you back. So muscle confusion is important 520 00:31:49,120 --> 00:31:54,040 Speaker 1: because our bodies are really smart machines and they stopped adapting, 521 00:31:54,280 --> 00:31:59,240 Speaker 1: both physiologically and psychologically to that routine. So you need 522 00:31:59,280 --> 00:32:01,880 Speaker 1: to mix it up. And if calories are your goal, 523 00:32:03,080 --> 00:32:04,960 Speaker 1: you can just get that heart rate up and burn 524 00:32:05,000 --> 00:32:07,719 Speaker 1: those calories away. But we want to build that leon muscle. 525 00:32:08,000 --> 00:32:10,880 Speaker 1: So that's why you want to stick with a program 526 00:32:10,880 --> 00:32:14,400 Speaker 1: for a certain amount of time, build that strength, see 527 00:32:14,400 --> 00:32:18,240 Speaker 1: their progression, and change it over time. There you have it, 528 00:32:18,480 --> 00:32:21,560 Speaker 1: muscle confusion. I hope that takes a little of the 529 00:32:21,600 --> 00:32:26,000 Speaker 1: confusion out, but never forget that your body is a 530 00:32:26,040 --> 00:32:32,320 Speaker 1: really smart machine and that's a phenomenal realization, and challenging 531 00:32:32,360 --> 00:32:35,760 Speaker 1: it in different ways, subtle, different ways will make a 532 00:32:35,800 --> 00:32:37,920 Speaker 1: huge difference. And I've said this before, We're gonna say 533 00:32:37,920 --> 00:32:40,120 Speaker 1: it again. If you are doing the same routine This 534 00:32:40,200 --> 00:32:44,000 Speaker 1: is an amazing example of the benefits and and how 535 00:32:44,000 --> 00:32:46,360 Speaker 1: it doesn't have to be complicated at all. If you 536 00:32:46,400 --> 00:32:50,200 Speaker 1: are doing the same ten exercises in a row, if 537 00:32:50,240 --> 00:32:53,480 Speaker 1: you just flip that order around, start with the last 538 00:32:53,520 --> 00:32:57,000 Speaker 1: one and work your way through, or just completely do 539 00:32:57,040 --> 00:32:59,800 Speaker 1: it in a random order, it will totally change the 540 00:32:59,800 --> 00:33:01,480 Speaker 1: work that you will be sore in a way that 541 00:33:01,520 --> 00:33:05,400 Speaker 1: will astound you because you are pretty fatiguing your muscles 542 00:33:07,160 --> 00:33:10,920 Speaker 1: in a different way for each exercise, So same exercises 543 00:33:11,040 --> 00:33:15,280 Speaker 1: done in a different order will add a muscle confusion 544 00:33:15,360 --> 00:33:19,480 Speaker 1: element that will just amaze you if you've never done 545 00:33:19,480 --> 00:33:21,160 Speaker 1: that before, if you've done the same routine in the 546 00:33:21,200 --> 00:33:23,400 Speaker 1: same order as so many people do, I'll see them 547 00:33:23,400 --> 00:33:25,880 Speaker 1: in the gym and I'll know exactly where they're going. Oh, yes, 548 00:33:25,920 --> 00:33:27,680 Speaker 1: they do try to press downs, and he's gonna go 549 00:33:27,760 --> 00:33:30,040 Speaker 1: do crunches, and then he's gonna go and again. That's 550 00:33:30,040 --> 00:33:33,080 Speaker 1: fine from a certain You've got your maintenance. You're doing 551 00:33:33,120 --> 00:33:34,360 Speaker 1: something to get it, but I want you to get 552 00:33:34,400 --> 00:33:37,120 Speaker 1: the most. It's like going to the to the to 553 00:33:37,200 --> 00:33:39,400 Speaker 1: the library at college and reading the same book over 554 00:33:39,440 --> 00:33:42,800 Speaker 1: and over, and you know you want to change it up. 555 00:33:43,240 --> 00:33:48,000 Speaker 1: You want to see different results and keep your body guessing, 556 00:33:48,120 --> 00:33:49,800 Speaker 1: especially as we get old. You want to be as 557 00:33:49,840 --> 00:33:52,680 Speaker 1: healthy as possible. Doesn't mean you have to go super intense. 558 00:33:53,200 --> 00:33:56,880 Speaker 1: Means you need to mix it up different things, keep 559 00:33:56,920 --> 00:34:00,720 Speaker 1: your body challenged and your brain. Well. Thank you as 560 00:34:00,720 --> 00:34:06,200 Speaker 1: well enough. I am Tom holland thank you so much. 561 00:34:06,240 --> 00:34:08,360 Speaker 1: I'm sweating. I'm you know, I stand when I do 562 00:34:08,440 --> 00:34:10,560 Speaker 1: these shows. I've got the standing desk. I love that. 563 00:34:10,600 --> 00:34:15,480 Speaker 1: When I was interviewing Dean car Nazis ultra marathon man, uh, 564 00:34:15,560 --> 00:34:18,360 Speaker 1: he said, are you standing because I am? Yes, And 565 00:34:18,400 --> 00:34:20,640 Speaker 1: that's another thing. By the way, move all day long, 566 00:34:21,239 --> 00:34:25,479 Speaker 1: another way that you can just make your your day 567 00:34:25,600 --> 00:34:29,319 Speaker 1: and body uh that much better. All right, So if 568 00:34:29,360 --> 00:34:31,959 Speaker 1: you have not rated the show, please do so. Please, 569 00:34:32,000 --> 00:34:34,400 Speaker 1: please please rate the show and thank you if you 570 00:34:34,480 --> 00:34:38,520 Speaker 1: have already subscribed to the show. Amazing. I have some 571 00:34:38,600 --> 00:34:42,280 Speaker 1: guests lined up that are just phenomenal. Female ultra athlete 572 00:34:42,280 --> 00:34:46,040 Speaker 1: coming up. Uh, two time cancer survivor who this is 573 00:34:46,040 --> 00:34:49,040 Speaker 1: a different person by the way, who climbed Everest. Just amazing. 574 00:34:49,080 --> 00:34:50,959 Speaker 1: I'm gonna bring you the best of the best. And 575 00:34:51,120 --> 00:34:52,840 Speaker 1: again my goal is what I said at the beginning 576 00:34:52,840 --> 00:34:56,439 Speaker 1: of the show, I want you to look your best, 577 00:34:56,440 --> 00:34:58,279 Speaker 1: feel your best, and live as long as possible and 578 00:34:58,400 --> 00:35:00,960 Speaker 1: enjoyed those years. So we're gonna look at all these 579 00:35:00,960 --> 00:35:03,239 Speaker 1: studies and then we're gonna distill it down because at 580 00:35:03,280 --> 00:35:05,600 Speaker 1: the end of the day, the motivation side of the 581 00:35:05,640 --> 00:35:08,520 Speaker 1: study we looked at. I don't care how great a 582 00:35:08,520 --> 00:35:10,960 Speaker 1: program is for you. It's like healthy foods. I can say. 583 00:35:11,040 --> 00:35:13,160 Speaker 1: I've said to people, like, drink this protein shake. I 584 00:35:13,200 --> 00:35:15,439 Speaker 1: guarantee you if you have this protein shake two times 585 00:35:15,440 --> 00:35:17,640 Speaker 1: a day every day for eight weeks, you're gonna see 586 00:35:17,800 --> 00:35:21,880 Speaker 1: phenomenal changes, and people go, I can't, it's disgusting. Same 587 00:35:21,920 --> 00:35:24,239 Speaker 1: thing with workout routines. You've got to find what you 588 00:35:24,360 --> 00:35:29,480 Speaker 1: enjoy and do it consistently. It matters not what you 589 00:35:29,520 --> 00:35:32,319 Speaker 1: know the the benefit of that exercises if you don't 590 00:35:32,320 --> 00:35:36,239 Speaker 1: do it frequently enough, and that's why muscle confusion is important. 591 00:35:36,400 --> 00:35:40,760 Speaker 1: But you gotta have that base of strength, alright. Tom 592 00:35:41,040 --> 00:35:43,720 Speaker 1: h Fit is my Instagram as well as my Twitter. 593 00:35:43,800 --> 00:35:46,400 Speaker 1: You can reach out to me through there and fitness 594 00:35:46,400 --> 00:35:49,720 Speaker 1: disrupted dot com website. You can check out more about 595 00:35:49,760 --> 00:35:52,919 Speaker 1: me and contact me through the site as well. Thank 596 00:35:52,960 --> 00:35:56,279 Speaker 1: you so much for listening. Have another reader mail Bag 597 00:35:56,320 --> 00:35:58,799 Speaker 1: show coming up real soon. You guys. Many people have 598 00:35:58,880 --> 00:36:01,920 Speaker 1: reached out to me with questions and comments and topics 599 00:36:01,960 --> 00:36:04,799 Speaker 1: and I include them all, include them all. So thank 600 00:36:04,840 --> 00:36:07,480 Speaker 1: you for that and thank you for listening. I love 601 00:36:07,800 --> 00:36:10,800 Speaker 1: what I do. Uh and by the way, micro Workout 602 00:36:10,800 --> 00:36:12,640 Speaker 1: Plan if you're interested in My newest book is out. 603 00:36:12,960 --> 00:36:16,600 Speaker 1: You can find it anywhere Amazon, and I'm just trying 604 00:36:16,600 --> 00:36:18,759 Speaker 1: to give you all the information you need to have 605 00:36:18,960 --> 00:36:22,360 Speaker 1: your best life. That is my goal. Thank you for listening. 606 00:36:22,880 --> 00:36:27,400 Speaker 1: I am Tom Holland. This is Fitness Disrupted, Believe in yourself. 607 00:36:31,320 --> 00:36:34,880 Speaker 1: Fitness Disrupted is a production of I Heart Radio. For 608 00:36:34,960 --> 00:36:37,799 Speaker 1: more podcasts from my Heart Radio, visit the i heart 609 00:36:37,880 --> 00:36:41,279 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 610 00:36:41,320 --> 00:36:42,120 Speaker 1: favorite shows.