Muscle Confusion

Lately some of my clients asked me "what is muscle confusion". By definition Muscle Confusion is a technique used to keep the body from adapating to demands we put on it from training to keep plateus fom occuring, bordem from setting in, and constant change of your body. How can we confusion a muscle? Simply by doing something different each time you go the gym and do a workout. It can be anything such as different exercises than you normally do. Change the number of repetitions, the total number of sets. Increase the intensity, lower the intensity. Change the mode. Do circuits rather then tradional workouts. Your goal will obviously dictate how or what direction you should go in. Heres an example of a common question I get," I need to change my chest and arm workout but I don't know what to do". Below is an example of a persons chest/arm routine who came to me at the gym several weeks back. He told me he does this routine EVERYTIME he works out for the past 2 years. I knew once I gave him a different routine he would respond fast. Sure enough he did. His strength increased, he dropped more body weight and found new purpose to go the gym.

OLD WORKOUT
Barbell Bench Press: 3 sets 10 repetitions (pyramid weights up)
Flat Bench Flys: 3 sets 10 repetitions (same weight all reps)
Pec Deck Flys 3 sets 10 repetitions (same weight)
Barbell Curls : 3 sets 10 repetitions (same weights all reps)
Lying Triceps extensions 3 sets of 10 reps (pyramid weights up)
Straight Bar Push Downs: 3 sets 10 repetitions(same weight)

NEW WORKOUT
10 MIN WARM UP
5 MIN Stretch
Single arm Dumbbell Incline Press 15 reps...once your do one arm switch to other arm 3 times without stopping
Dumbbell Flys on Stability Ball 2 sets 20 reps light weights and very slow 5 sec reps
Lying Alternating Dumbbell Press on floor feet elevated. 3 sets 20 reps
Walking Hammer Curls walking at least 50 ft while doing hammer curls
Side Triceps Push ups 3 sets both sides 8-12 reps
Max set of Push ups

He's done this workout for 3 weeks and continues to make progress. I told him to change this after 4 weeks thats when he told me he needs to hire me..lol. Seriously if you dont change the workout the body wont change either. Feel free to comment.

JUST DO IT!

JUST DO IT, by Nike...on of my favorite statements. Sometimes we come up with a thousand reason NOT to workout when we should Just Do It

OUTDOOR BOOTCAMP

Starting the 3rd Sat of Sept I will be restarting my outdoor boot camp class. I've added another day and added 15 extra min. It will be Mon/Wed at 7pm and Sat at 8am for 60 mins. As a former United States Marine I design a real boot camp to get you in the best shape of your life while you shed those unwanted pounds. My Boot Camp classes consists of circuits, cardio, strength training, and intervals with light free weights and resistance bands, but mostly your own body weight. All fitness levels can benefit from my Boot Camp. I have a wide age span from 11yrs old up 56yrs old. I make all the classes fun and challenging. If interested send me an email at davidfulps.gmail.com for details or just comment on this blog.

BODY WEIGHT WORKOUTS

I just finished with two clients both of which completed high energy, calorie/fat burning, high intensity workouts using ONLY their body weight. I had them run through a series of tough bodyweight exercises in a circuit fashion. Both did a fantastic job. This workout can be done anywhere at anytime. I taught them the proper form and most effective fat burning exercises and motivated them to push past their normal limits. The workouts where fun but exhausting

About David Fulps

With over 20 years of training and 10 years of competition, David has proven himself through education, personal development and experience that gives him the skills that set him above others in the fitness industry.

David has experience with all types of clientele, from the competitive bodybuilders and other sports athletes, to the average person looking to get into shape or lose a few pounds. David can design a diet or fitness routine for anyone who is looking to lose weight and drop body fat, pack on muscle, or just tone up.

David performs at the highest levels and is recognized as such by his clirnts and his peers. He is a seasoned professional that manages his clients with the utmost care and helps change their focus from just losing weight or toning up to a solutions-oriented, lifestyle-change approach.

He is a strong communicator that develops close relationships while making your diet fitting to your needs and what you like to eat, coupled with the fun you'll have exercising and watching your body transform to your intended goal.

David is a highly energetic and motivating talent with a terrific knowledge of nutrition, diet and fitness.