Coach Matt Myers from Team Nerd Fitness HERE.

In case you miss it My e -mail A few weeks ago, Steve asked me to write a more targeted fitness content and nutrition for rebellion.

I talked last time 3 key lessons I have learned coaching for over 15 years - and how they can lead you to success.

This week I want to emphasize some significant updates of our two most popular articles on muscle building:

And honestly? These changes are long late.

If you've ever felt confused, what to do in the gym - or frustrated with conflicting advice - this e -mail is for you.

Let's break the two largest updates:

🏋️‍♂️ Machines vs. Free weights: both are amazing

We used to be a little snobist with free weights.

(Don't worry, we have passed. We forgive you.)

But new research^{(1) (2)(3)} And years of coaching experience explained one thing:

Machines and free weights are great tools.

Machines can be:

• Safer for beginners
• Easier to learn
• And equally effective in building muscles

So if you work in the gym and feel more comfortable with machines? This is completely important.
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Of course, free weights are also amazing.

The best tool is the one that works You.

🔁 Reps: You have a greater range than you think

Over the years, we got stuck with standard tips given in most textbooks:

"Raising in repetitions 8-12 for muscle growth."

It's still a great range - but it's not Just one.

New research shows that you can build the same number of muscles anywhere from 5 to 30 repetitions-And long, when you push close to failure (at a distance of 1-3 repetitions) to the end of each set.

Regardless of whether you lift heavier weight for fewer repetitions, or lighter weights for more repetitions ... You are on the right track if you work hard.

This change opens much more flexibility in training - and makes strength training more accessible (especially if you have limited access to various weight, machines, etc.!)

We break all this (and more) in updated articles.

What if you want a quick summary?

I submitted for free 1-page FAQ muscle building With everything you have to remember.

Do you want a copy? Register in our newsletter and we will send you a link to all our free guides.

Let's build some strength.

You have it!

- Coach Matt

PS Do you want some help in preparing a muscle building plan and stay consistent? Take our coaching quiz To see who your condition can be!

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