“They” say that “variety is the spice of life” but when it comes to exercise, too much variety can hinder, not help, your progress.
Muscle confusion? It’s a myth; a marketing gimmick with no scientific basis. The key to progress is PROGRESSION, not variety. The body responds best to gradually escalated stress, not random variation. You’ll build far more chest, shoulder and triceps mass doing bench presses for months – and steadily building your poundages – than you will by switching exercises from workout to workout and not focusing on poundage progression.
How often to change? Depends on your training experience and level of development. Most men can get 8-12 or even 16 weeks of progress from a routine before they plateau. Stick with a specific workout – master it! – until it stops working. Then change it.
Why A Great 6-Pack Is Built In The Kitchen, Not The Gym
Ever notice how few people who participate in ab training bootcamps actually have abs? No amount of exercise will produce abs if your diet isn’t on point. Nor can you work a specific area expecting to burn the fat off that area.
Definition – for the body as a whole – is a matter of burning more calories than you intake. You do this by controlling your diet and burning large amounts of calories with exercise. Most men who exercise have abs, but they’re hidden. The trick to revealing them is eliminating the fat covering them. As a small muscle group, the abs don’t exhaust a large number of calories, even in a one-hour ab session. You burn more calories working the larger muscle groups, such as legs or back.
Killer squat sessions, Prowler pushes/sled pulls, running sprints – all of these are far more effective in revealing abs than are sit-ups, crunches, etc. That type of intense exercise, combined with restraint at the dinner table, is the secret to an impressive six pack.