Coach Matt Myers of the Nerd Fitness team here.
In case you missed my email from a couple or week, Steve asked me to write a fitness and nutrition content focused on the rebellion.
Last time, I talked about 3 key lessons I learned about 15 years of coaching, and how they can prepare for success.
This week, I want to highlight some significant updates of two or our popular articles on the construction muscle:
And honestly? These changes are very late.
If you have ever felt confused what to do in the gym, or frustrated by contradictory advice, this email is for you.
Let’s break down the two biggest updates:
🏋 Wonderful Versus Free Weights: Both are incredible
We used to be a bit Esnob about free weights.
(Don’t worry, beyond. We forgive you).
But new research[1] [2][3] And years of experience in Coaching have made clear a thing:
Free machines and weights are excellent tools.
Machines can be:
- Safe for beginners
- Easier to learn
- And equally cash to build muscle
So if you are exercising in a gym and you feel more comfortable using machines? That is totally valid.
Or of course, free weights are also incredible.
The best tool is the one that works You.
🔁 Representatives: You have more rank than you think
For years, we stay with the standard council given in most textbooks:
“Lift in the range of 8–12 repetitions for muscle growth.”
That is still a great range, but it is not the only one.
New studies show that it can build both muscle. Anywhere between 5 and 30 repetitions—They, you pushed yourself near the failure (within 1-3 repetitions) at the end of each set.
So, whether he is raising heavier weights for less repetitions or lighter weights for more repetitions … he is on the right path if he is working hard.
This change opens much more flexibility in the way it trains, and makes training feel much more accessible (especially if you have limited access to different weights, machines, etc.!)
We broke all this (and more) in updated articles.
What if you want the quick summary?
I put a free togeter Frequent questions for the 1 page muscular building With everything you need to remember.
Why a copy? Register for our newsletter and we will send a link to all our free guides.
Let’s build some strength together.
You have this!
– Matt coach
PD Do you want help to build a plan to develop muscle and stay consistent? Take our coaching test To see who your Fitness Yoda could be!