Vince Gironda

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Muscle Confusion Workout Routines

Secrets of Vince Gironda eBook
Vince Gironda
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Vince Gironda was the first person to ever talk about muscle confusion. In his research he found that a muscle gets used to a routine by the third workout, and that rather then just trying to keep adding more reps or more weight it is better to change the routine.

If you change your workout routine every 2 to 3 weeks your body won't adjust to the routine and will be forced to increase in size and strength to deal with the unaccustomed work you keep asking it to do!

So the point is, keep your muscles confused. Vince used to tell his students that they should see changes from each workout, if they didn't it would be due to either overwork, poor nutrition, using the same routine too long, etc.

Muscle confusion techniques include using different exercises, changing lifting speed, different sets and reps, etc. Try breaking all the rules and see what happens.

Suggested muscle confusion workout routines:

3 sets of 8 reps
5 sets of 5 reps
6 sets of 6 reps
8 sets of 8 reps
10 sets for 10 reps
Super sets
Push-day and pull-day techniques
Circuit training
Up and down the rack (shock principle)
3 days on and 3 days off routine (including supplements)
21 days training and 7 days rest
72-hour-rest routine (2 times per week workout)
1 set to failure + 15 minutes rest
1 set every hour (all day)
1 muscle a day (overload principle)

Secrets of Vince Gironda eBook
Vince Gironda
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