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Coach Matt Myers from Team Nerd Fitness is here.
If you missed it My Email Starting a few weeks ago, Steve asked me to write some more focused fitness and nutrition content for the rebellion.
Last time I talked about it 3 key courses I’ve learned what I’ve learned from coaching over 15 years and how they can provide you with success.
This week, I want to highlight some of the big updates to our two most popular articles on building muscle:
To be honest? These changes have long been done.
If you are confused about your work at the gym or are frustrated by conflicting suggestions, this email is for you.
Let’s break down two biggest updates:
🏋️♂️ Machine and Free Weight: Both are great
We used to be a little mean to be free weight.
(Don’t worry, pass by us. We forgive you.)
But new research(1) (2)(3) Years of coaching experience have already made one thing clear:
Machines and free weights are great tools.
The machine can be:
- Safer for beginners
- Easier to learn
- Build muscles equally efficiently
So, if you exercise in the gym and use the machine more comfortable? This is completely valid.
Of course, the free weights are great too.
The best tool is suitable for you.
🔁 stands for: Your range is more than you think
Over the years, we have adhered to the standard advice given in most textbooks:
“Lift muscle growth in the 8-12 rep range.”
That’s still a good range, but not The only one one.
New research shows that you can do as much muscle 5 to 30 times anywhere– As long as you approach yourself to failure (within 1-3 times) by the end of each group.
So whether you are adding weight to the weight or lighter to add weight to the weight…if you work hard you are on the right track.
This change opens up more flexibility in how you train and makes strength training feel more accessible (especially if you get access to different weights, machines, etc!)
We break down all of this (and more) in the updated article.
What if you want a quick summary?
I’ll put it together 1 page FAQ for muscle building With everything you need to remember.
Want a copy? Sign up for our newsletter and we will send you a link to all free guides.
Let’s build some strength together.
You have this!
– Coach Matt
PS wants something to help make a plan to build muscle and stay consistent? Take our coaching quiz See who your fitness Yoda might be!
