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Coach Matt Miers from Team Nerd Fitness here.
In case you missed my email A few weeks ago, Steve asked me to write some more specific fitness and nutrition content for rebellion.
Last time I was talking about 3 Key Lessons I learned from more than 15 years of coaching – and how I can ask you for success.
This week I want to highlight some significant updates to two our most popular articles on muscle building:
And fairly? These changes are backwardly.
If you ever felt confused what to do in the gym or frustrated conflicting tips – this email is for you.
Let’s break the two biggest updates:
🏋♂ Machines in relation to free weights: Both are great
We used to be a small snobby about free weights.
(Don’t worry, next to us. Let’s forgive you.)
But a new research(1) (2)(3) And the year training of experience made a clear one thing:
Machines and free weights are both great tools.
Machines can be:
- Safer for beginners
- Easier to learn
- And just as effective for building muscle
So if you work at the gym and feel more comfortable using machines? It is totally valid.
Of course, free weights are also great.
The best tool is the one that works for you.
🔁 repetitions: You have more spans than you think
We have been stuck with standard advice given in most textbooks:
“Lift in 8-12 muscle growth tail.”
It’s still a great range – but that’s not only One.
New studies show you can make just as many muscles anywhere between 5 and 30 reps– Long while pushing close to failure (within 1-3 reps) by the end of each set.
So do you tie your weight for less repetition or easier weights for more reps … You’re on the right track if you work hard.
This change opens many more flexibility in the way you train – and makes strength training feel more affordable (especially if you have limited access to different weights, machines, etc.!)
We break all this (and more) in updated articles.
And if you want a quick summary?
I collected for free Frequently asked questions about building muscle with 1 pages With everything you need to remember.
Want a copy? Sign up for our newsletter and we will send you a connection with all our free guides.
Build a little force together.
You have this!
– coach Matt
PS Would you like some help gathers a plan to build a muscle and stay consistent? Take our coaching quiz Let me see who could be your fitness Yoda!
