The claimEvidence B · meta-analysis
'Muscle confusion' (rotating exercises) maximizes growth
The evidence
Hypertrophy is driven by progressive overload + total volume; exercise variety ranks far below intensity/frequency.
The mechanism, in brief
Schoenfeld 2010* summarizes the three physiological stimuli for hypertrophy, ranked by contribution:
Sources (2)
- Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872.
- Morton, R. W., et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384.