Confusion About Muscle Confusion

The Hot Box Detox isometric/infrared fusion workout was inspired by Bikram Yoga.  I used to practice Bikram and it is an awesome program if you have 90 minutes for it.  Now I practice the 30 minute Hot Box Detox twice per week as a supplement to my weight training program. 

One of the reasons that I liked Bikram was its discipline to 26 set postures.  With the set postures, you are able to easily know how you are progressing from session to session.  Progress is made for each posture, in each subsequent session with respect to balance, flexibility and endurance and it is easy for clients to measure.  Without measurement of progress, a fitness program is just left hanging without purpose.  This is where I get angry with some of the popular fitness programs.  Some trainers would have you believe that you should change your workout EVERY time so as to confuse your body into making gains.  There is some merit to that for certain types of high-level training.  However, gradual change, let’s say quarterly like Hot Box Detox, is a more effective way to achieve steady progress. I call it incremental adaptation training. 

I agree with Colby Smith, founder of FierceStrength.com.  In one of his blog articles he states that, “The key to being able to continually progress without ever hitting this plateau is finding an effective balance between progressive overload and muscle confusion (or periodization).”  http://www.fiercestrength.com/muscle-confusion/

I believe that a workout routine should be revised sensibly, meaning incrementally, on a quarterly basis.  We revise our workout videos on a quarterly basis for Hot Box Detox, and we stick to the fundamental postures that are necessary for our clients to measure their progress.  These are wall sits, isometric squats, and planks to name a few.  Incremental adaptation to sensible routine change is the best way to go to achieve steady and continual progress. 

Focus on how high you can take your intensity level for each exercise first before changing it.  There is no need to confuse your muscles or yourself.

“As the body becomes accustomed to a specific exercise training level (cardio or strength), it can then adapt to a higher workload or intensity as stated in the Principle of Progressive Overload. This principle states that the intensity required to produce a training effect needs to be higher then what was already achieved. Simply put, overload is the act of subjecting your muscles (including your heart) to unaccustomed stress. Once the body has adapted to a certain level of intensity, further adaptation will not take place unless that intensity level is increased.” https://einmotion.wordpress.com/tag/bikram-yoga/

So, don’t fall into the popular trap of changing the workout every time.  Consider your level of intensity and your level of awareness as you step up your game. Attempt to perfect your workout with specific postures or with specific exercises as a way to know how much better you are performing each time!

Try a routine of consistent isometrics with a solid sequence of postures for at least one full 90 day run before changing the exercises. You will see the gains through easy measurement and increased mind body connection.  Connect with your body mentally and take it through a flexibility, balance and endurance transformation.  Hot Box Detox can provide you with this type of routine and you can experience it all inside of an environment with 120-125 degrees of infrared!!

Written by Stephen P. Smith,  CEO and creator of the Hot Box Detox. 

Former National Bodybuilding Competitor and Arena Football Player. 

Certified Professional Trainer.