EstimatedEst. Read Time: 4 minutes
KILLSWITCH – Why NOT Switching Exercises is a HUGE Workout Mistake

“The only difference between a rut and a grave is the depth”. This is one of my favorite sayings particularly when it comes to fitness. Far too often I find that guys will hit the gym at the SAME TIME, do the SAME WORKOUT, use the SAME EXERCISES, only to have the SAME SHAKE before leaving to listen to the SAME RADIO STATION in the car on their way home. That’s a lot of “same”! Sometimes, change isn’t just needed to provide that feeling of “uncomfortability” (is that a word) that you need to keep you on your toes and awake through your workout, but it’s what your muscles are craving in order to provide you with any noticeable results!


Thanks to popular marketing, the term “muscle confusion” has been adopted as an accepted way to spark new results from your workouts…but is it REALLY being accomplished? Unfortunately, not with DVD’s. You see, unless the workout plan that claims this is providing you with 20,30 or 40 DVD’s (which is economically impractical) the workout variation is limited to whatever can be fit onto 10-12 DVD’s. Consider that you have to address 7 of the major muscle groups like chest, triceps, back, biceps, shoulders, legs and abs and at most you’re getting TWO unique workouts for each…two. Now I don’t care if the late great Jack Lalanne and Joe Weider partnered up and designed these suckers, if you do nothing over the next 90 days but the same two workouts for each muscle group, I can assure you that your muscles are NOT confused…bored is more like it.


Check out Ireland’s Derek Mulhern up above. Prior to starting ATHLEAN-X, he told us he’d done “all the other programs”. The only problem was, he still didn’t like the way he looked, and he certainly hadn’t built much muscle using them. In my opinion, it all goes back to the lack of variation that compromised his ability to stimulate change in the first place. Remember, first and foremost, muscles respond to PROGRESSIVE overload. This comes in the form of increased weights, increased muscle tension, and attacking muscles unpredictably (with unique exercises)…often! The human body is amazing in it’s ability to adapt to stress…and therefore requires that you stress it in a manner it’s unaccustomed to. Then and only then can you create overload, which leads to adaptation (muscle growth and fat loss!) to be able to handle that stress more effectively the next time it occurs.


Back to Derek. Just a week into ATHLEAN-X, he quickly learned not only how important the need to change exercises was, but also what the exercise replacements were. Swapping bench presses for pushups on a medicine ball is NOT helpful nor is ditching lunges for squats…they don’t target the same training goal. By the end of the program, he had gone through over 130 DIFFERENT exercises over 60 UNIQUE workouts…each one progressed at the right time and with the right replacement…and as you can see, has results to convince him that he had been missing this approach all along. Well, he was so excited about his results (or dealing with a bit of insomnia!) that he decided to send us a video he shot in the middle of the night while the rest of his family was sleeping to tell us exactly how happy he was! Better turn those speakers up!! You may have heard of the “dog whisperer”? The “horse whisperer”? Well, it appears we’ve got a “muscle whisperer” here at ATHLEAN-X!! Gotta love that dedication, but c’mon Derek…with results like that you’d think you’d be shouting no? Kidding! Great job my friend.


If you’re ready to start your 90 day transformation, don’t want to ever be bored with your workouts again, feel inspired by what fellow “TEAM ATHLEAN” member Derek Mulhern has accomplished and you’re pumped about the possibility of filming your own video and sharing your own pictures just 89 days from now…then let’s go! I’m here to coach you every step of the way. Looking to make you our next big suXXess! CLICK HERE TO START YOUR ATHLEAN-X 90 DAY TRANSFORMATION!

Jeff Cavaliere Headshot

Jeff Cavaliere M.S.P.T, CSCS

Jeff Cavaliere is a Physical Therapist, Strength Coach and creator of the ATHLEAN-X Training Programs and ATHLEAN-Rx Supplements. He has a Masters in Physical Therapy (MSPT) and has worked as Head Physical Therapist for the New York Mets, as well as training many elite professional athletes in Major League Baseball, NFL, MMA and professional wrestling. His programs produce “next level” achievements in muscle size, strength and performance for professional athletes and anyone looking to build a muscular athletic physique.

Read more about Jeff Cavaliere by clicking here

Popular & Trending
stop doing face pulls like this facepull mistake
How To Do Face Pulls
By Jeff Cavaliere MSPT, CSCS
September 9th, 2019
Face pulls are one of the best corrective exercises to help offset poor posture and shoulder dysfunction.  They help strengthen the chronically weak...
Body Fat Percentage Men
Body Fat Percentage Men
By Jeff Cavaliere MSPT, CSCS
July 11th, 2023
There are many ways to measure body fat percentage; some wildly expensive and most inaccurate. It's time to give you an alternative method that...
2 reasons your biceps aren't growing and 3 ways to fix it
Why Your Biceps Aren’t Growing
By Jeff Cavaliere MSPT, CSCS
August 22nd, 2019
Have you ever felt that no matter how much you trained your biceps you’re left saying… “My Biceps STILL Aren’t Growing?” I believe I know...
The Perfect Abs Workout
The Perfect Abs Workout
By Jeff Cavaliere MSPT, CSCS
July 31st, 2019
We’ll be following my ‘Six Pack Progression’ sequence as we choose each of the beginner and advanced ab exercises for each abdominal movement...
incline bench press avoid mistakes for upper chest
How To Incline Bench Press Correctly
By Jeff Cavaliere MSPT, CSCS
January 16th, 2024
The Incline Bench Press is one of the best upper chest exercises there is, but there's one major problem preventing us from getting the maximum...
best dumbbell exercises for chest
The Best Dumbbell Exercises for Chest
By Jeff Cavaliere MSPT, CSCS
November 6th, 2023
Today I’m going to share my favorite chest exercises… but there’s a catch. We can only use dumbbells! I’ll show you what to do whether you...
long head triceps exercises
Long Head Tricep Exercises
By Jeff Cavaliere MSPT, CSCS
December 19th, 2023
The triceps make up two-thirds of the size of your arm so the bigger your triceps, the bigger your arm muscles. But not all muscle heads of the...
cable chest workout
Cable Chest Workout
By Jeff Cavaliere MSPT, CSCS
November 2nd, 2023
Today, we're diving deep into the most underrated piece of equipment in your workout arsenal for chest workouts – the cable machine. The constant...
cable shoulder exerciees
Cable Back Workouts
By Jeff Cavaliere MSPT, CSCS
December 12th, 2023
If you want a versatile back workout that hits every angle, challenges muscle recruitment patterns, and provides consistent tension, then you can’t...
cable shoulder exerciees
Cable Shoulder Exercises
By Jeff Cavaliere MSPT, CSCS
November 30th, 2023
Unlike barbell or dumbbell shoulder workouts, cables offer consistent tension throughout the exercise, a key factor that can lead to better...