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 write down some extra centered health and diet content material for the Revolt.
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 achievement.
This week, I need to spotlight some important updates to 2 of our hottest articles on constructing muscle:
And actually? These modifications are lengthy overdue.
If you happen to’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 largest updates:
🏋️♂️ Machines vs. Free Weights: Each Are Superior
We was once slightly 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, when you’re figuring out in a gymnasium and really feel extra snug utilizing machines? That’s completely legitimate.
After all, free weights are additionally superior.
The very best software is the one which works for you.
🔁 Reps: You’ve Acquired 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 a terrific vary—however it’s not the solely one.
New research present which you could 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 when you’re working onerous.
This variation opens up much more flexibility in the way you prepare—and makes power coaching really feel far more accessible (particularly if in case you have restricted entry to completely different weights, machines, and so forth.!)
We break all of this down (and extra) within the up to date articles.
And if you’d like the short abstract?
I put collectively a free 1-page Muscle Constructing FAQ with every part it is advisable 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 power 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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