Coach Matt Myers of Team Nerd Fitness here.
In case you have missed My email A few weeks ago, Steve asked me to write a more targeted fitness and nutrition content for rebellion.
The last time, I talked about 3 key lessons I learned more than 15 years of coaching – and how they can prepare you for success.
This week, I want to highlight important updates to two of our most popular articles on building muscle:
And honestly? These changes have long been expected.
If you’ve already felt confused as to what to do in the gymnasium – or frustrated by contradictory advice – this email is for you.
Decompos the two biggest updates:
🏋️️ Machines vs free weight: the two are great
We were a little snub on free weights.
(Don’t worry, we have exceeded. We forgive you.)
But new research[1] [2][3] And years of experience in coaching have said a clear thing:
The machines and free weights are both excellent tools.
Machines can be:
- Sure for beginners
- Easier to learn
- And just as effective in developing muscles
So, if you work in a gymnasium and you feel more comfortable with machines? It is totally valid.
Of course, free weights are also great.
The best tool is the one working to You.
🔁 Representatives: you have more scope than you think
For years, we have stayed with the standard advice given in most textbooks:
“Lift the beach of representatives from 8 to 12 for muscle growth.”
It is always a very large range, but it is not the only A.
New studies show that you can build so much muscle Between 5 and 30 repetitions– As long as you push yourself near the failure (in 1-3 repetitions) at the end of each set.
So, whether you raised heavier weights for less rehearsals or lighter weights for more rehearsals … You are on the right track if you work hard.
This change opens much more flexibility in the way you train and makes the training in force much more accessible (especially if you have limited access to different weights, machines, etc.!)!
We decompose all this (and more) in the updated articles.
What if you want the quick summary?
I set up a free FAQ of the muscle building of a page With everything you need to remember.
Do you want a copy? Register for our newsletter and we will send you a link to all our free guides.
Let us build a certain force together.
You have that!
– Matt coach
PS Do you want help to develop a plan to develop muscles and remain consistent? Take our coaching quiz To see who could be your Yoda fitness!
