30 Seconds Summary
Fixed or varied exercise selection: which is better? New study review

  • A study compared fixed exercise selection with high variation 'muscle confusion' in trained men, finding no significant differences in muscle growth, body composition, or strength development.
  • Despite similar physiological results, the muscle confusion group reported increased intrinsic motivation, suggesting varied routines might enhance enjoyment.
  • The fixed-exercise group, using a linear periodization model, showed substantially greater gains in muscle growth and strength, indicating potential benefits of less variation.
  • Excessive exercise variation may lead to increased muscle damage and longer recovery times, potentially impeding progress.
  • Progressive overload, easier to implement with a fixed routine, may contribute significantly to better gains and motivation due to measurable progress.
  • The study suggests that varying exercises excessively for 'muscle confusion' may be less effective or even detrimental compared to a structured, consistent approach.
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