Trainer Matt Myers from Team Nerd Fitness here.
If you missed My e -mail Steve asked me from a few weeks ago to write a few focused fitness and nutritional content for the rebellion.
Last time I talked about it 3 key lessons I learned from over 15 years of coaching – and how you can set it up for success.
This week I would like to highlight some important updates for two of our most popular articles to build muscle:
And honestly? These changes are long overdue.
If you have ever felt confused what to do in the gym -or frustrated with contradictory advice -this e -mail is just right for you.
Let us break down the two biggest updates:
🏋️ute machines vs. Free weights: Both are great
We used to be a little snobby about free weights.
(Don’t worry, past us. We forgive you.)
But new research(1) (2)(3) And years of coaching experience has made one thing clear:
Machines and free weights are both great tools.
Machines can be:
- Safer for beginners
- Learn more easily
- And just as effective for building muscle
So if you train in a gym and feel more comfortable with machines? This is totally valid.
Of course, free weights are also great.
The best tool is the one for which works You.
🔁 Repetitions: You have more reach than you think
For years we have adhered to the standard advice in most textbooks:
“Lift the 8–12 Rep area for muscle growth.”
This is still a large reach – but it’s not that only one.
New studies show that they can build as much muscles Somewhere between 5 and 30 repetitions-Cue, they urge themselves to the end of each sentence near the failure (within 1-3 repetitions).
Regardless of whether you raise heavier weights for less repetitions or lighter weights for more repetitions … you are on the right track when you work hard.
This change opens up a lot more flexibility in your training – and makes strength training more accessible (especially if you only have limited access to different weights, machines, etc.)
We set off all of this (and more) in the updated articles.
What if you want the quick summary?
I have put together a free one 1-page FAQ muscle building With everything you have to remember.
Do you want a copy? Register for our newsletter and we will send you a link to all of our free leaders.
Let us build some strength together.
You have that!
– Trainer Matt
PS Do you want to help put together a plan to build muscle and stay consistent? Take our coaching quiz To see who could be your fitness Yoda!
