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Coach Matt Myers from the NERD Fitness team here.
In case you missed My email From a few weeks ago, Steve asked me to write some more focused fitness and nutritional content.
Last time I talked about 3 Key lessons I learned from over 15 years of coaching – and how I can set you for success.
This week I want to highlight some significant updates on two of our most popular articles about muscle construction:
And honestly? These changes are long overdue.
If you ever felt confused what to do in the gym or frustrated with conflicting tips – this email is for you.
Let’s break down the two biggest updates:
🏋️♂️ Machines vs. Free Weights: Both are phenomenal
We used to be a little snobbery about free weights.
(Don’t worry next to us. We forgive you.)
But new research(1) (2)(3) And years of coaching experience they did one clear:
Machines and free weight are also great tools.
Machines may be:
- Safer for beginners
- Easier to learn
- And equally effective to build muscle
So if you work at the gym and feel more comfortable using machines? It’s completely valid.
Of course, free weight is also great.
The best tool is the one who works for you.
🔁 Repers: You have more reach than you think
We have been stuck for years with standard advice days in most textbooks:
“Lift up ranging from 8-12 tail for muscle growth.”
It’s still a big range – but that’s not just one.
New studies show you can build so much muscle anywhere between 5 and 30 reps– As long as you push close to the fault (within 1-3 reps) by the end of each set.
So, do you lift harder weights for less repetitions or easier weights for multiple reps … You are in the right track if you work hard.
This change opens a much greater flexibility in the way it is trained – and makes training feel more affordable (especially if you have limited access to different weights, machines, etc.!)
We break all this (and more) in updated articles.
And if you want a quick summary?
I put together for free Frequently Asked Muscle Questions from 1 page With everything you need to remember.
Want a copy? Sign up for our newsletter and we will send you a link to all our free guides.
We build strength together.
You have this!
– Coach Matt
PS Want something to help compile a plan to build muscle and stay consistent? Take our coaching quiz To see who your fitness yoda could be!
