Hi guys,  Kris from Custom Fitness here, your personal trainer in Amarillo.  I got asked an interesting question from a few clients this week: will muscle chaos programs get you results faster or better than other styles?  Today I’m digging into that to get you the answers you need.  If you have questions about this or any other style of training, feel free to reach out to our trainers at 806-332-3188.

Muscle chaos is a style of training where you do a completely different style of working out everyday. Supposedly you will see more results from this approach to training because it breaks down the muscle tissue fibers differently than if you were to repeat the same workouts over and over (AKA a rut). Muscle chaos has loads of pros and cons depending on the consumer, but I’m not getting into that today.  In the industry there are 2 perspectives regarding this approach. First is yes, it is successful every time. I would agree with a caveat.

It works only if it has been programmed correctly. Muscle styled programs were designed with a specific formula in mind. The gyms picked apart that formula and chose only certain exercises to expose to their members. I’ve been a personal trainer in Amarillo for a while and when I used to work at the big box gyms in town, I saw loads of people show up to the gym and make up their workout off the cuff. No, no, no.  There is a specific reason behind each element in the  program structure and when they are combined it will end with success. Picking and choosing what you want to do on a whim is an easy way to fail before you even begin.

Well programmed muscle chaos workouts will utilize the same muscle groups in a similar way each day, but not exactly in the same way each day. You will be creating enough stress on the muscle group to change it and eventually see the difference in the mirror. These type of programs are not merely the lazy man’s way of working out. “Today I’ll do a squat. Then an arm curl. Maybe I’ll throw in some renegade rows to mix it up”.  This is not how you workout. You need to employ a customized plan that is tailored to your body with a reason behind every exercise. You are expending a lot of effort, why not make it a fruitful endeavor? You will also want to ensure that your plan uses your entire body by targeting each group of muscles and joints. If you just go in and choose your workout on a whim, that’s not muscle chaos; that’s just laziness.

You want to be well educated on this subject when you plan your routine. Research should help you pick the best exercises that are appropriate for your body and get you to your goals. Keep in mind, working out cannot be a one size fits all and yield the results you want. Your body is unique, your goals are unique, why would you want your program to be cookie cutter? Not every program is going to get you to your muscle building goals or to your weight loss goals. Each program needs to be designed towards you and your goals.

Change requires structure. Your body has to know what is expected of it and you can’t give it that if you create an impromptu program everyday. At Custom Fitness, we provide programs for X amount of days (depending on the client’s needs and goals). Within those days we change up their routine to advance the client through program and get them to their target. We inch clients towards their end goal everyday with comprehensive nutrition, workouts, and accountability . During training sessions we say that we bring our clients to the cliffside, let him look over the edge, and bring them right back. It isn’t our intent to push you off the cliff when you workout. We don’t want you puking or on the verge of passing out to feel like you are making progress. That doesn’t do your body any good. Rather, we approach training in a way that your body can manage all while being challenged. The style of programming you want to adopt changes frequently in density, resistance, and duration without changing the exercise movements themselves.

Some people when put in a situation outside of their comfort zone like to have a heads up about what is coming the next day.  It helps them mentally prepare. Muscle chaos programs that change everyday may feel daunting to them if they are undertaking the routine on their own.  Getting in touch with a personal trainer or someone who can knowledgeably guide you through the program can make your muscle chaos workouts more tolerable.

It’s interesting how the public takes well vetted ideas and turns them into something totally different.  Just like tabata workouts. Those were designed for high intensity work for a short amount of time. The researchers understood the progression, the reason for having a specific order, and which muscles were used.  When that program was dispatched to the general population, the approach changed. People were picking and choosing which workouts to do in whatever order sounded palatable. Now, those same people are not reaching the metabolic threshold required by tabata to see any change because they aren’t following the formula. The same lackluster results can be found in a poorly planned muscle chaos routine.

How do you know if a muscle chaos program is designed correctly? It needs to involve all parts of your body throughout your weekly exercise cycle; front, back, top, bottom, sides, and everywhere else need to be challenged for this style to work for you. It also needs to incorporate deliberate, logical progressions. Without these two elements, you are just putting your body through chaos.

To wrap this up, specific forms of muscle chaos can work, but it depends on your goals. If you have a goal in mind that you’ve been trying to reach, but haven’t seen the results you wanted, give us a call. We’d be happy to sit down and talk with you. Together we can look at what you’ve been doing.  If it’s working for you, we will be there for support. If it’s not, and your body could benefit more from another solution, we’d love to create a new approach with you. We want you to get to your custom goals with a customized approach to nutrition, exercise, and lifestyle modification.


  • Grocery Store Tours August 17th 10:30 AM and 5:30 PM at Natural Grocers for their birthday celebration.  We will navigate the grocery store with tips and tricks for choosing healthy options that won’t break the budget.
  • Downsize is back! We have a rolling start date of August 21st – 28th. The program officially begins on the 28th.  If you have 20 pounds or more you’d like to shed, this program could be for you. If you lose 15 inches total during the program, we give you all your money back.

If you would like more information on muscle chaos or any type of programming that you’ve heard about and wonder if it right for you, feel free to call us for a consultation. We would love to sit down with you and see if that is the right fit for your goals.  You can contact us at 806-322-3188 or info@customfitness.biz.  At Custom Fitness, we are YOUR personal trainers in Amarillo, Texas.