Why "Muscle Confusion" Is Total BS

Jacob starts by torching the idea of “muscle...

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Jacob Zemer isn’t your typical Instagram fitness coach spitting out cookie-cutter workouts. He’s a high-performance strength coach who works with elite athletes, execs, and high-achievers that want no-nonsense results. And in a recent short, he dropped some blunt—but refreshing—truths that fly in the face of fitness industry fluff.

Let’s get into it.

Muscle Confusion? Nah, Muscle Consistency.

Jacob starts by torching the idea of “muscle confusion,” calling it what it is: total garbage. For beginners especially, there’s this myth that constantly changing your workouts keeps your muscles guessing and sparks more growth.

Hard pass.

Jacob says the real results come from doing the same damn thing, over and over, and just getting better at it. For example, when he trains quads, he sticks to the same three exercises—leg press, hack squat, and leg extensions. That’s it. He doesn’t switch things up every few weeks. He just gets stronger, with cleaner form, better execution, and heavier weight over time.

Anchorman / Dreamworks Pictures

The secret sauce? Progress, not novelty.

Pick What Works—and Feels Good

Jacob’s advice is straightforward: find exercises that:

  • Don’t hurt you

  • You can perform with proper technique

  • You have access to consistently

If you check those three boxes, you’ve got everything you need to build strength and muscle. It’s not about finding the flashiest machine or copying a pro bodybuilder’s split. It’s about nailing the basics—on repeat.

Cardio? Make It Work for You

When it comes to cardio, Zemer keeps it personal and practical. For high-intensity work, he uses the ski erg—not because it’s magic, but because he actually enjoys it more than the rower or assault bike. And that means he’ll do it more often and push harder.

His low-intensity “Zone 2” cardio? Rucking. Just a weighted vest and a fast-paced walk. Why? Because it doesn’t beat up his legs so badly that it messes with his strength training. Again, it’s simple and sustainable.

Chappelle’s Show / Comedy Central


Jacob’s whole philosophy is a refreshing reminder in a sea of overcomplicated advice:
Find the exercises and tools that work for you, and then just keep showing up and getting better at them.

Flashy doesn’t equal effective. Simple, repeatable, and pain-free usually does.

Rinse and repeat, and eventually? You’ll be in the best shape of your life.

I’m here to support you on your journey to a healthier, fitter life. As always, I appreciate your feedback and suggestions. Let me know what topics you’d like me to cover in future issues by replying to this email.

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Be well,

Dave

Please note: This newsletter is designed for informational purposes only and should not be taken as professional medical advice. Always consult with a healthcare provider for advice tailored to your health and fitness needs.