The key to promoting muscle confusion -- a positive benefit -- is working major muscle groups on alternating days, spicing up your workout routine. Major muscle groups include those in your upper body, abdomen and lower body. A good workout routine to promote muscle confusion avoids plateaus by rotating exercises and giving your muscles enough time to regenerate, heal and strengthen after exercise sessions. Check with your doctor first, since not all workouts may be appropriate for your condition.
Aerobics
Cardiovascular exercise needs to be included in any good workout routine to promote muscle confusion and to work your entire body. Cardiovascular exercise, known as aerobics, works all muscle groups, gets the heart pumping and increases blood circulation throughout your body. Start out at a low level to get your body accustomed to moving. As your strength increases, increase your intensity and time, advises professional bodybuilder Dave Draper. Choose from cardio exercises such as rowing, jumping rope, bicycling, jogging or aerobic dancing. Using endurance machines such as treadmills, elliptical riders and step climbers offer other options for including cardio in your workout routine.
Grip Changes
A good workout routine to promote muscle confusion can rely on using different grip widths to perform the same exercise. Grips range from placing your hands in certain positions to standing upright while placing your feet different widths apart on the floor. Wide grips -- placing your hands or feet further distances apart -- work your outer region muscles. Narrow grips, with hands or feet closer together, work your inner area muscles. Moving from a wide to narrow grip works all muscle groups and angles. Use a wide grip for your first set of reps and narrow your grip with each progressive set.
Chest, Shoulders and Back Workout
Exercise your upper body three days a week as part of your good workout routine to promote muscle confusion. Work on your chest, shoulders and back three times weekly by doing a wide-grip pulldown exercise with your feet firmly planted on the surface, 10 times for three sets. Start out using 5-lb. weights and gradually increase as you become stronger.
Ab Workouts
Strong abdominal muscles not only provide back stability, but they help stabilize your body during workouts. A good workout routine to promote muscle confusion needs to include ab crunches for 10 minutes, five days per week, to increase oxygen intake and keep your heart pumping, according to Draper. Lie on your back on an exercise mat and cross your arms over your chest. Bend your knees so your feet lie flat on the surface. Tighten your abdominal muscles. Slowly lift your upper body from the floor. Keep your neck and back straight. Hold 10 seconds. Return to your original position. Repeat 10 times.
Arm and Leg Workouts
Include exercises that strengthen your arm and leg muscles on days your chest, back and shoulders recuperate. Strengthen your arms and legs by doing arm curls, calf raises, leg curls and leg extensions. Do three sets of 10 repetitions in each set.
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