Coach Matt Myers from Team Nerd Fitness here.
If you missed E -mail A few weeks ago, Steve asked me to write some of the most focused content on fitness and nutrition for the rebellion.
The last time I talked about it 3 main lessons I learned from more than 15 years of training – and how they can prepare you for success.
I want this week to highlight some of the important updates of two of our most popular articles about muscle building:
Frankly? These long -awaited changes.
If you ever feel confused about what to do in the gym – or frustrate from the conflicting advice – this email is suitable for you.
Let’s divide the largest updates:
🏋 Machines for free weights: both are wonderful
We used to be a little different around the free weights.
(Don’t worry, cross. We forgive you.)
But new research(1) (2)(3) The years of training in training have made clear one thing:
Free machines and weights are both great tools.
The machines can be:
- Safety for beginners
- The easiest to learn
- And effective muscle building
So, if you are playing sports in the gym and feel more comfortable using machines? This is completely true.
Of course, free weights are also great.
The best tool is the one that works You.
🔁 Representatives: You have more scope than you think
For years, we adhere to the standard advice mentioned in most textbooks:
“Raise the RP 8-12 range for muscle growth.”
It is still a great group – but it is not only one.
New studies indicate that you can build a lot of muscles Anywhere between 5 and 30 actorsAs long as you pay yourself near failure (within 1-3 actors) at the end of each group.
So, whether you raise weights heavier to a lower number of actors, or lighter weights for more actors … you are on the right track if you are working hard.
This change opens much more flexibility in how to train you – and makes strength training feel easier (especially if you have limited access to different weights, machines, etc.)!
We divide all this (and more) in the updated articles.
And if you want the quick summary?
I put together for free 1 page questions and answers in muscle building With everything you need to remember.
Want a copy? Subscribe to our newsletter and we will send you a link to all our free evidence.
Let’s build some strength together.
You have this!
– The coach died
Note: Do you want some help in developing a plan to build muscle and stay constant? Take our training test To find out who can be your fitness!
https://www.nerdfitness.com/wp-content/uploads/2016/07/nf-logo.png
Source link