We changed our minds about this 💪

Coach Matt Myers from Staff Nerd Health right here.

In case you missed my email from a few weeks in the past, Steve requested me to write down some extra targeted health and vitamin content material for the Revolt.

Final time, I talked about 3 Key Lessons I’ve realized 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 actually? These adjustments are lengthy overdue.

If you happen to’ve ever felt confused about what to do within the fitness center—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 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 will be:

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

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

The most effective software is the one which works for you.

🔁 Reps: You’ve Obtained Extra Vary Than You Suppose

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

“Elevate within the 8–12 rep vary for muscle progress.”

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

New research present you can 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 top 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 if you happen to’re working exhausting.

This modification opens up much more flexibility in the way you prepare—and makes energy coaching really feel far more accessible (particularly if in case you have restricted entry to totally different weights, machines, and so forth.!)

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

And in order for you the short abstract?

I put collectively a free 1-page Muscle Constructing FAQ with every little thing you should keep in mind.

Desire a copy? Join our publication 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 coaching quiz to see who your health Yoda could possibly be!

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