Do Weight Workout Plans That Use Muscle Confusion To Gain Muscle Actually Work?
Nov 23rd, 2009 | By Todd Bowman | Category: Gain Muscle
Looking for a weight workout plan that you can actually stick to? Many people in most areas of life don’t have a plan for putting on weight. Remember you won’t reach your goals if you don’t have a plan. You must have a detailed weight workout plan if you’re going to put on weight gain muscle and get stronger.
Most people just go into the gym blindly not really knowing what they’re going to be doing that day and they float along aimlessly. I see it everyday in the gym. You can tell by the glazed look in their eyes when they get up from one workout machine and hopelessly wander around looking for another.
The guys who look buff and strong or the girls who are slim and sexy are pretty noticeable. They walk around with a purpose; they know exactly what they’re going to do to begin their weight training sessions. Many times you can spot them because they’re meticulously taking notes on which machine they did, how many reps they did and how many sets and how much weight they lifted. They train like pros.
They’re entering in all this information after their done with an exercise. Sometimes I see them walking around with a clipboard. But these are the people who are successful in the gym. They have the correct posture, great form and are doing warm up sets first as well as all the necessary cardio and stretching before beginning their weight lifting workout plan.
Remember that which gets measured can get managed. So make sure to weight train with a purpose.
So what is a good weight workout plan? It depends on what your goals are. Most people want to lose weight. Even the guys, who are trying to build muscle, want to lose fat and gain strength. So losing weight is almost universal.
Do you want to become lean and tone like a swimmer or do you want to bulk up and get huge muscles like a pro wrestler (minus the steroids of course)? What kind of body do you want? This ultimately will determine how to begin your daily strength training routines.
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Now that you have your goals it’s time to nail down your diet. Here are some quick diet tips for your weight workout plan (assuming you want to put on muscle)
1. Eat more calories but less often.
2. Eat your protein
3. Have a protein rich shake after you complete your daily training program.
4. Eat late (technically this isn’t good for you but it does help gain weight)
Now that you can follow a couple of the dietary principles it’s time to put your weight workout plan into action.
What does a good weight workout plan look like? How many muscle groups do you exercise per day?
I’ll share with you my current weight workout plan below. It actually changes all the time as I try to keep a good amount of muscle confusion.
This is the ultimate workout to build muscle that I have ever seen. I like to change from free weights to using workout machines and everything in between.
Weight Workout Plan 3 Sets of 10 reps:
Monday: Chest and Back
Tuesday: Arms and Shoulders
Wednesday: Legs and Abs
Thursday: Chest and Back
Friday: Arms and Shoulders
Saturday: Legs and Abs
I usually go to the gym for about 45 minutes to an hour on a daily basis. Don’t forget to do warm up sets before you begin your exercises and workout. I log and keep track of everything. That’s how I reach my goals in my weight workout program.
These are all great ways to build muscle, now develop your own weight workout plan and stick to it!
What’s a good weight gain workout plan?
Any good weight gain workout plan has to consist of 2 main things. Eating enough calories in the form of high quality proteins as well as a workout schedule that makes you tear your muscle fibers in order to regrow and repair. Bodybuilding and getting a healthy body is not rocket science, but it is hard work. Here’s the most general training guide I can give:
1. Eat at least 4,000 calories per day of high quality foods including protein
2. Lift weights at least 4 days per week.
By weightlifting and doing intense strength training 4 days per week you will work all the major muscles groups in your body. It’s important to use free weights (like dumbbells barbells, kettlebells etc) when doing your bodybuilding and exercise routines.
Muscle confusion workout plan: All the rage
Muscle confusion is all the rage these days and for good reason. When you work the same muscle, the exact same way, on the same days at the same time each week, eventually your body gets used to it and you hit a barrier. Many people call this hitting the wall or hitting a plateau in your workout program. You stop progressing. You don’t get the same kind of physical results you used to get when you first started your fitness regimen. It’s not as easy to lose that spare tire, or extra tummy fat. Or it’s not as easy to put on a couple pounds of muscle like you used to. Many people call muscle confusion, progressive resistance training. You basically change up your entire workout routine every 3 weeks. Many people like to have a muscle confusion workout plan that lasts for even 2 weeks or a fitness plan that changes once per month. Don’t let it go over 1 month though. You body will start to get used to what you’re doing.
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How about a good bench press workout plan…
The bench press is just one of many chest exercises that workout the chest or pectoral muscles. The chest is made up of primarily two main muscles, the pectoralis major (upper chest) and pectoralis minor (lower chest). People like to get a big chest to look “barrel chested” and big. There are basically 2 main exercises that workout the chest, fly movements and presses.
Fly Chest Exercises
Sit down fly maching
Lie down fly’s using free weight barbells
Presses for Chest
Flat Bench press
Decline press (where your feet are higher than your head)
Incline press (where your head is higher than your feet and torso)
Pushups
Cable Crossovers
If you want to build the intercostals muscles of your ribcage then you’ll have to make sure you find a good bench press workout plan that puts so much stress on your chest muscles you feel like you’re going to die from the pain.
I like to workout my chest twice per week and each time I do 5 different exercises while I’m in the gym. I like to workout my back the same day I workout my chest. Then I do this bench press workout plan for 3 weeks and then change everything up again for muscle confusion.
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