Coach Matt Myers from Team Nerd Fitness here.
In case you missed my email from a couple of weeks ago, Steve asked me to write some more focused fitness and nutrition content for the Rebellion.
Last time, I talked about 3 Key Lessons I’ve learned from over 15 years of coaching – and how they can set you up for success.
This week, I want to highlight some significant updates to two of our most popular articles on building muscle:
And honestly? These changes are long overdue.
If you’ve ever felt confused about what to do in the gym—or frustrated by conflicting advice—this email is for you.
Let’s break down the two biggest updates:
🏋️♂️ Machines vs. Free Weights: Both Are Awesome
We used to be a little snobby about free weights.
(Don’t worry, past us. We forgive you.)
But new research[1] [2][3] and years of coaching experience have made one thing clear:
Machines and free weights are both great tools.
Machines can be:
- Safer for beginners
- Easier to learn
- And just as effective for building muscle
So, if you’re working out in a gym and feel more comfortable using machines? That’s totally valid.
Of course, free weights are also awesome.
The best tool is the one that works for you.
🔁 Reps: You’ve Got More Range Than You Think
For years, we stuck with the standard advice given in most textbooks:
“Lift in the 8–12 rep range for muscle growth.”
That’s still a great range—but it’s not the only one.
New studies show that you can build just as much muscle doing anywhere between 5 and 30 reps—as long as you’re pushing yourself close to failure (within 1-3 reps) by the end of each set.
So whether you’re lifting heavier weights for fewer reps, or lighter weights for more reps… you’re on the right track if you’re working hard.
This change opens up a lot more flexibility in how you train—and makes strength training feel way more accessible (especially if you have limited access to different weights, machines, etc.!)
We break all of this down (and more) in the updated articles.
And if you want the quick summary?
I put together a free 1-page Muscle Building FAQ with everything you need to remember.
Want a copy? Sign up for our newsletter and we’ll send you a link to all of our free guides.
Let’s build some strength together.
You’ve got this!
– Coach Matt
P.S. Want some help putting together a plan to build muscle and stay consistent? Take our coaching quiz to see who your fitness Yoda could be!
