The theory that an individual requires large amounts of different exercises in order to continue to gain strength and skill is a fallacy. In truth the body only requires a few core exercises along with a skillyfully planned manipulation of three variables. weight, density, volume.
Weight is varied through different means, but typically through a cycling of the weights from light to heavy and back again. Each time reaching a peak or personal best, then lowering the weight and working your way back up again past the initial PR.
Density is varied through how quickly you work through a workout. Density is varied through the amount of time you rest between workouts.
Volume is how many times you list a particular weight.
Muscle confusion does not require a constant changing of exercises. All this does is ensure that you become semi-good at lots of things. If your goal is greater strength you should focus on a few exercises and vary them as above.
I love kettlebells. It is difficult to vary the weight of a kettlebell when there are such large jumps between. Therefore I vary density and volume. On a typical three day a week workout plan you may have a heavy, light and medium day. All days use the same weight kettlebell, however the volume of the exercise changes. Therefore if I am doing kettlebell clean and presses, my heavy day will be 75 presses/side total, my light day will be 30, and my medium day will be 50. These are one through russian ladders as pavel tsatsouline discusses in his book Enter The Kettlebell. Once i work up to the overall numbers I then attempt to condense those movements into a shorter period of time. Therefore, constantly changing density and volume.
If I am doing a free weight exercise you may follow the above principles, however you also have the ability to change the weight regularly. This is done through cycling your workout. Starting out light and working to a PR, then dropping the weight and working back up to a new PR. Pavel also discusses this in Power to the People.
So, in truth, you don’t need a thousand exercises fixing each tiny little thing that is wrong with your body. You need a few great exercises that work your entire body. You also don’t need to worry about “muscle confusion” as the trainers attempt to sell you their product.
Just pick a few good exercises and work hard on them. Progress will show up.
My exercises that I have chosen are the deadlift, kettlebell clean and press, swings, snatches and Turkish Getups.
Check out the links at the top of this page for more information on these exercises and cycling of your workout. There is also a lot of info about food and wellness.