Coach Matt Myers from Staff Nerd Health right here.
In case you missed my e-mail from a few weeks in the past, Steve requested me to put in writing some extra targeted health and vitamin content material for the Rebel.
Final time, I talked about 3 Key Classes I’ve realized from over 15 years of teaching – and the way they will set you up for fulfillment.
This week, I need to spotlight some vital updates to 2 of our hottest articles on constructing muscle:
And actually? These modifications are lengthy overdue.
For those who’ve ever felt confused about what to do within the health club—or annoyed by conflicting recommendation—this e-mail is for you.
Let’s break down the 2 largest updates:
🏋️♂️ Machines vs. Free Weights: Each Are Superior
We was once a bit 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 could be:
- Safer for rookies
- Simpler to be taught
- And simply as efficient for constructing muscle
So, in the event you’re figuring out in a health club and really feel extra comfy utilizing machines? That’s completely legitimate.
After all, free weights are additionally superior.
One of the best instrument is the one which works for you.
🔁 Reps: You’ve Bought Extra Vary Than You Suppose
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 a fantastic vary—nevertheless it’s not the solely one.
New research present that you would be able to construct simply as a lot muscle doing anyplace 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 the event you’re working laborious.
This variation opens up much more flexibility in the way you practice—and makes power coaching really feel far more accessible (particularly if in case you 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 would like the short abstract?
I put collectively a free 1-page Muscle Constructing FAQ with every little thing it’s essential bear in mind.
Need a copy? Join our e-newsletter and we’ll ship you a hyperlink to all of our free guides.
Let’s construct some power collectively.
You’ve obtained 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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