Uttrycken “muscle confusion” eller “chocka kroppen” bygger på träningsprinciper som säger att du måste variera din styrketräning för att kroppen inte ska vänja sig vid den. Om den vänjer sig, sägs det leda till att du får ut mindre av träningen i form av styrka och muskeltillväxt. Det här är ett välkänt påstående inom kroppsbyggning och har cirkulerat i fitnessvärlden under många årtionden. Bro-science, myt eller fakta? Det är vad den här artikeln försöker reda ut.
Många träningsprogram, kommersiella som hemmasnickrade, bygger på variation av övningar. En del byter ut en eller flera övningar för en muskelgrupp med bestämda tidsintervall. Kanske roterar de regelbundet mellan några utvalda övningar. Andra träningsprogram bygger på en typ av autoreglering där du själv väljer övningar till ett pass, antingen från ett begränsat urval eller helt fritt.
Ett par studier visar på större muskeltillväxt av att byta ut övningarna regelbundet, till exempel genom att inkludera andra övningar för lårmusklerna än att bara träna knäböj, knäböj och knäböj vecka in och vecka ut. Någon studie har också demonstrerat lite större ökningar av både muskelmassan och styrkan när deltagarna fått välja övningar fritt från pass till pass, jämfört med att ha ett fast schema att gå efter.
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