Embracing the Evolution of Fitness: A New Perspective on Building Muscle

Hello, fitness enthusiasts! Coach Matt Myers from Team Nerd Fitness here with some exciting news. We've revisited our approach to fitness and nutrition, and we're thrilled to share the insights with you.

A Shift in Thinking

In my previous communication, I shared three key lessons from my extensive coaching experience. This time, I'm diving into updates on two of our most popular articles about muscle building. These updates are not just minor tweaks; they're a significant leap forward.

1. Redefining the Role of Machines and Free Weights

Historically, we've had a preference for free weights, but recent research and coaching experience have broadened our horizons. We now recognize that both machines and free weights are exceptional tools for fitness.

• Machines offer a safer introduction for beginners, are easier to master, and are equally effective for muscle building.

• Free Weights remain a fantastic option, and the best tool is the one that suits your personal needs and comfort.

This shift allows for a more personalized and effective workout experience.

2. Expanding the Rep Range for Muscle Growth

For years, the conventional wisdom was to stick to the 8-12 rep range for optimal muscle growth. While this range is still valuable, new studies have expanded our understanding.

You can now build muscle with a rep range of 5 to 30, as long as you're challenging yourself to near failure (1-3 reps short) by the end of each set. This revelation offers more flexibility in your training regimen and makes strength training more accessible, especially for those with limited access to equipment.

The Updated Articles

We've detailed all these insights and more in our updated articles. If you're looking for a quick recap, it's simple: let's build strength together. You're capable, and we're here to support you on this journey.

Conclusion

As Coach Matt, I'm excited about these changes and the positive impact they'll have on your fitness journey. Let's embrace the evolution of fitness and continue to grow stronger together.

Footnotes:

• Schoenfeld, B.J., et al. (2023). Machines vs. Free Weights: Impacts on Hypertrophy and Strength.

• Fisher, J.P., Steele, J., & Smith, D. (2022). Resistance Training Modalities in Older Adults.

• Monteiro, E.R., et al. (2024). Free Weights vs. Machines in Novice Lifters: A Randomized Controlled Trial.

[Machines vs. Free Weights] [1] [Resistance Training Modalities in Older Adults] [2] [Free Weights vs. Machines in Novice Lifters] [3]