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 put in writing some extra centered health and diet content material for the Rise up.

Final time, I talked about 3 Key Lessons I’ve realized from over 15 years of teaching – and the way they will set you up for achievement.

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

And truthfully? These modifications are lengthy overdue.

Should you’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 greatest 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 might be:

• Safer for rookies
• Simpler to be taught
• And simply as efficient for constructing muscle

So, in case you’re understanding in a health club and really feel extra comfy utilizing machines? That’s completely legitimate.
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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:

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

That’s nonetheless an awesome vary—however it’s not the solely one.

New research present which 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 in case you’re working exhausting.

This modification opens up much more flexibility in the way you practice—and makes energy 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 need the fast abstract?

I put collectively a free 1-page Muscle Constructing FAQ with every part it’s essential to 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 energy collectively.

You’ve received 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 may very well be!

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