Coach Matt Myers from Workforce Nerd Health right here.
In case you missed my electronic mail from a few weeks in the past, Steve requested me to put in writing some extra centered health and vitamin 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 fulfillment.
This week, I wish to spotlight some important updates to 2 of our hottest articles on constructing muscle:
And actually? These modifications are lengthy overdue.
In the event you’ve ever felt confused about what to do within the health club—or annoyed by conflicting recommendation—this electronic mail is for you.
Let’s break down the 2 greatest updates:
🏋️♂️ Machines vs. Free Weights: Each Are Superior
We was once a little 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 might be:
- Safer for rookies
- Simpler to study
- And simply as efficient for constructing muscle
So, for those who’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 software is the one which works for you.
🔁 Reps: You’ve Obtained Extra Vary Than You Assume
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 a terrific 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 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 for those who’re working exhausting.
This alteration opens up much more flexibility in the way you practice—and makes energy coaching really feel far more accessible (particularly in case you have restricted entry to completely different weights, machines, and so on.!)
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 the whole lot you’ll want to bear 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 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 teaching quiz to see who your health Yoda might be!
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