We have changed our minds about this 💪

Team Nerd Fitness coach Matt Mayers here.

In the event that you missed my email a few weeks ago, Steve asked me to write a more focused fitness content and a riot feeding.

Last time I talked about 3 key lessons I have learned for over 15 years of coaching – and how they can create you for success.

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

And honestly? These changes have long been overdue.

If you have ever felt confused about what to do in the gym – or disappointed with conflicting advice – this email is for you.

Let’s break the two biggest updates:

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🏋 Machines against free weights: both are great

We used to be a little snobbish in terms of free weights.

(Don’t worry, go past us. I forgive you.)

But new research^{(1) (2)(3)} And years of coaching experience became clear:

Machines and free weights are also great tools.

Machines can be:

• More festive for beginners
• Easier to learn
• And just as effective for building muscle

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

The best tool is the one for which it works youS

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🔁 reps: you have more range than you think

For years we have stayed with the standard tips given in most textbooks:

« Raise in the range of 8-12 Reps for muscle growth. »

This is still a large range – but not only one.

New studies show that you can build just as much muscles Everywhere between 5 and 30 reps-Exious as you press near failure (within 1-3 reps) until the end of each set.

So, whether you lift larger weights for less reps or easier weights for more reps … You are on the right path if you are working hard.

This change opens a much more flexibility in the way you train -and makes strength training feels much more accessible (especially if you have limited access to different weights, machines, etc.)!)

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

And if you want a quick summary?

I have collected free Frequently Asked Questions to Build Muscle on 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.

Let’s build some power together.

You have this!

– coach Matt

PS Do you want any help to draw up a plan for muscle building and stay consistent? Get our coaching test To see who your fitness Yoda may be!

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