We modified our minds about this 💪

Coach Matt Myers from Group Nerd Health right here.

In case you missed my e mail from a few weeks in the past, Steve requested me to write down some extra centered health and diet content material for the Rebel.

Final time, I talked about 3 Key Classes I’ve discovered from over 15 years of teaching – and the way they’ll set you up for fulfillment.

This week, I need to spotlight some vital updates to 2 of our hottest articles on constructing muscle:

And truthfully? These modifications are lengthy overdue.

In the event you’ve ever felt confused about what to do within the gymnasium—or pissed off by conflicting recommendation—this e mail is for you.

Let’s break down the 2 greatest updates:

🏋️‍♂️ Machines vs. Free Weights: Each Are Superior

We was once a bit of snobby about free weights.

(Don’t fear, previous us. We forgive you.)

However new analysis^{[1] [2][3]} and years of teaching expertise have made one factor clear:

Machines and free weights are each nice instruments.

Machines might be:

• Safer for newbies
• Simpler to study
• And simply as efficient for constructing muscle

So, in case you’re understanding in a gymnasium and really feel extra comfy utilizing machines? That’s completely legitimate.
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After all, free weights are additionally superior.

The perfect device is the one which works for you.

🔁 Reps: You’ve Bought Extra Vary Than You Assume

For years, we caught with the usual recommendation given in most textbooks:

“Raise within the 8–12 rep vary for muscle development.”

That’s nonetheless an excellent vary—but it surely’s not the solely one.

New research present you could construct simply as a lot muscle doing wherever between 5 and 30 reps—so long as you’re pushing your self near failure (inside 1-3 reps) by the tip of every set.

So whether or not you’re lifting heavier weights for fewer reps, or lighter weights for extra reps… you’re heading in the right direction in case you’re working onerous.

This transformation opens up much more flexibility in the way you practice—and makes energy coaching really feel far more accessible (particularly you probably have restricted entry to completely different weights, machines, and many others.!)

We break all of this down (and extra) within the up to date articles.

And if you’d like the fast abstract?

I put collectively a free 1-page Muscle Constructing FAQ with every part you must keep in mind.

Desire a copy? Join our e-newsletter and we’ll ship you a hyperlink to all of our free guides.

Let’s construct some energy collectively.

You’ve bought this!

– Coach Matt

P.S. Need some assist placing collectively a plan to construct muscle and keep constant? Take our teaching quiz to see who your health Yoda might be!

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