Should changing rep range every week benifit?

[Ideuzee]

I have heard it keeps the body thinking. Haven't a clue how it makes a difference.

 

[bonacris]

I wouldn't do it every week. I change mine ever 6-8 weeks.. Instead of doing 5 sets by 10 reps I'll do 5x5 with a heavier weight and longer rest period.

But personally I wouldn't change every week or even every 2 weeks

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[pdelta]

It's called muscle confusion. I change my workout a little bit every time I go to the gym.

 

[Ideuzee]

It's called muscle confusion. I change my workout a little bit every time I go to the gym.

How does this work? Would you have any links too any good articles ect about this? I would really like to read on this. thanks

 

[pdelta]

Muscle Confusion is a Joe Weider principal. I'm sure he didn't invent it he just gave it a name and popularize it like he did so many other principals. It's a simple principal. Never do the same workout twice in a row. Change the weight, change the reps, change the equipment, etc. Keep your muscles confused as to what they will experience. I have used it for years. It's almost a must for me since I workout in a small gym. Many times the equipment or the weights I want are being used so I just modify my workout accordingly.

 

[LostCauze]

I think the muscle confusion theory is a little outdated and has been trumped by the progressive overload style of training (increase reps, sets, weight)

I switched to progressive overload and saw much much much better results.

Though I do think mixing things up is more "fun" but in my experience it doesn't provide the same results as progressive overload style workouts can

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[pdelta]

The muscle confusion method of training does not exclude the progressive overload principal. Which I believe is another Weider principal. They can very effectively be worked together.

 

[RickRock13]

The muscle confusion method of training does not exclude the progressive overload principal. Which I believe is another Weider principal. They can very effectively be worked together.

Exactly. Vary exercises, and always try to best previous numbers by increasing weight and/or reps. Its all about overcoming adaptation. If you go in the gym each week doing the same exercises with the same weight and same reps, you are spinning your wheels

 

[LostCauze]

The muscle confusion method of training does not exclude the progressive overload principal. Which I believe is another Weider principal. They can very effectively be worked together.

Yeah guess I kinda over looked that. My bad. Personally I like going in and varying my workouts but it was just to hard for me to track my progress (which I'm now anal about). Still built me a good base though

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[pdelta]

I track my progress in the mirror and with a measuring tape. Muscles don't respond to weight they respond to being overstressed. This can be done a number of ways.

 

[LostCauze]

I track my progress in the mirror and with a measuring tape. Muscles don't respond to weight they respond to being overstressed. This can be done a number of ways.

I agree with that 100% I use scales to measure my weight fluctuations and the mirror to measure my bf fluctuations. Together I use these to adjust my diet as I see fit. Either adding or taking away cals.
But adding more weight more sets or more reps is over stressing the muscle. You get more total volume basically each time you step into the gym (to a certain pt)

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[Creepusmaximus]

I change up exercises weekly or so. Basically every time I'm in the gym I do at least one different lift and leave something out. Works for me. I also switch rep ranges maybe every two months??? By that I mean I will go with much more weight lowering my reps for a while then the body adapts so I'll change. Also I'm old so I just can't recover from balls to the walls training any more. I hit a point last month were my grip strength was noticeable getting weaker and that just means over training. I took two weeks off and I swear my muscles actual grew a little in those two weeks. LOL> Any ways I felt much strong when I came back.

 

[zazen5]

Change your reps to fit your mental state. Sometimes higher reps, other times heavier

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[C0LUMB0]

I track my progress in the mirror and with a measuring tape. Muscles don't respond to weight they respond to being overstressed. This can be done a number of ways.

Bingo..