As I mentioned in the outline of my first workout experiment, I want to make use of “muscle confusion” to increase my gains. The idea is to switch up the training routine as soon as a performance plateau is reached. This should reduce habituation and “force” your muscles to keep growing in order to adapt to the new situation.
Here’s the alternative routine that I’ve been using for the upper body split the past week (you can see the original routine here):
| Exercise: | Sets: | Weight: |
| Inclined Bench Press (Barbell) | 3 | 35 Kg / 77 lbs |
| One Arm Dumbbell Rows | 3 | 15 Kg / 33 lbs |
| Lateral Raises | 3 | 10 Kg / 22 lbs |
| Close Grip Pull Ups | 3 | 0 (Bodyweight) |
| Dumbbell Flies | 3 | 20 Kg / 44 lbs |
| Upright Rows (Barbell) | 3 | 30 kg / 66 lbs |
The exercises are all performed as supersets.
I’m only doing this routine for a few times before switching back to the original routine, but with different weights than before.
The Bodyshock experiment will conclude in just a few weeks and I’ll publish a full report and progress pics once it’s done.
