The Fitness Industry Has Been Running the Same Scam for 60 Years. Here's How to Spot It.

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Today’s Health Upgrade

• Arnold’s Corner: Monday motivation

• Let’s talk about seed oils (and their reputation)

• Start your week right

• Workout of the week

Arnold’s Corner
Monday Motivation: The Boring Formula (That Works Better Than Anything Else)

Last week, we talked to the women who are fighting back against the lie that menopause means your body is done building muscle. You showed up in droves. You shared your stories. You proved the science right.

This week, we’re going to the opposite end of the spectrum.

Because the reality is, the fitness and wellness world is a world of predators selling you bullshit, at every age.

If you’re a woman over 40, they tell you your body can’t do what it used to. If you’re over 60, they tell you to take it easy. 

And if you’re young? They don’t tell you to stop. They do something worse. They fill your head with garbage and sell you shortcuts that don’t work, so you stay on the hamster wheel buying more garbage.

One thing that always surprises people about this community is that 41% of you are under 35.

People assume this newsletter is for older lifters who remember me from the ‘80s. I love that it’s not. Because I’ve been thinking a lot about what your generation is dealing with, and I want to talk to you directly today.

Here’s what I know about you: you’re not lazy.

You’re not unmotivated. 

You’re actually the most likely generation to have a gym membership — 73% of you belong to a gym, more than any other age group. You’re twice as likely as older generations to choose strength training as your primary sport.

So let me be honest with you: you don’t have a motivation problem. You have an information problem.

The data says 56% of young adults get their fitness advice from TikTok. And 1 in 3 of you never check whether that advice is actually true. I’m not saying this to insult you. I’m saying this because the people you’re trusting with your body and your health are often the same people who are trying to sell you something. They’re not coaches. They’re content creators. And there’s a massive difference.

Here’s what drives me crazy. You’re showing up to the gym, and that’s the hardest part. That takes real effort. 

But then you’re following programs designed to get likes, not to get you results. You’re doing exercises picked because they look good on camera, not because they make you stronger. 

You’re overcomplicating everything because some influencer told you that you need to hack your biology, when the reality is much simpler.

The reality is, success in fitness is about the basics, not the hacks these people sell.

Are you getting your protein? Are you eating vegetables? Are you training on a plan instead of something random every day? Are you progressing every week, whether it’s 5 more pounds or 1 more rep?

That’s it. That’s the formula that built every great physique in history, including mine.

Nobody wants to hear that because it’s not exciting. But it works. Every single time.

Now, I’m not a scientist. And when I was your age, I listened to everyone with my shyster radar turned on. I tested what sounded sane. I decided what made sense and what didn’t. The gym was my lab.

Today, I love seeing all of my findings backed up by the real scientists:

Programs built around intensity and progression work, but random workouts of the day don’t. 
Supersetting opposing body parts makes you stronger. 
The hard reps, the ones where you want to quit, those are the reps that make you grow. 
And there isn’t a magic diet. Just a brutal equation of whether you eat less than you burn.

I want you to have the same shyster radar.

I never fell for the latest trend. And thank God, because if I did, imagine all of the paths I might have gone down:

1. In the ’60s, I could have stood on a vibrating belt machine that promised to jiggle my fat away while I read a magazine. Millions of people did. None of them got abs.

2. In the ’80s, I could have thrown away my barbells for the ThighMaster, because Suzanne Somers told me that squeezing a piece of plastic between my knees while watching TV was the secret to a great body.

3. In the ‘90s, I could have believed that all I needed was 8 minutes a day on my abs. A VHS tape and 8 minutes, and I’d be Mr. Olympia again. Sure.

4. In the 2010s, I could have wrapped a waist trainer around my stomach and sipped a detox tea, because an influencer with a million followers told me it would burn fat. (Your liver and kidneys have been detoxing you for free your entire life, by the way.)

5. And I could have skipped breakfast and replaced it with a cup of coffee with two tablespoons of butter in it. 450 calories of butter coffee. Because a tech entrepreneur said it would make me invincible.

All of those paths have one thing in common: they are sold as shortcuts, but in reality, they take you farther from your goal.

You wouldn’t know me if I followed the influencers who sold those ideas. You know me because I love pushing myself past the pain barrier in my workouts.

Every decade has its version of the same lies.

The lie that there’s a secret, a hack, a shortcut that the fitness industry doesn’t want you to know about. But here’s the thing…there is no secret. The basics have always been the secret. They just aren’t very sexy, so nobody can build a following selling them.

And right now, today, the same shyster playbook is running on TikTok. Here are 4 trends you might have seen on your feed. All of them are garbage:

Dry scooping pre-workout. Dumping a scoop of powder straight into your mouth instead of mixing it with water, because supposedly it “hits faster.” What actually hits faster is respiratory distress and a dangerously elevated heart rate from absorbing a massive dose of concentrated caffeine all at once. People have ended up in the emergency room. Just mix it with water. That’s what the instructions say for a reason.

“Nature’s Ozempic.” A $10 supplement called berberine that TikTok influencers claimed works like a prescription weight loss drug. The actual research? When people took berberine daily for months, they lost an average of about 4 pounds. Total. One expert put it simply: there is zero similarity between berberine and Ozempic. But the influencers pushing it got millions of views, and a lot of them got paid by supplement companies. Funny how that works.

30-day ab challenges that promise visible abs. “Do this 30-second routine every day, and you’ll have a six-pack in two weeks.” Spot reduction, or the idea that you can burn fat from one specific area by exercising that area, has been debunked for decades. You could do a thousand crunches a day, and it won’t remove the fat covering your abs. That only happens through your overall diet and training. But “eat in a slight caloric deficit and be patient for several months” doesn’t go viral.

The “internal shower.” Chia seeds, lemon juice, and water are marketed as a drink that “flushes toxins” from your body. Again with the toxins. Your liver and kidneys handle detoxification. They’ve been doing it since the day you were born. Chia seeds are fine! They have fiber that you need! They’re not a shower for your insides. That’s not a thing. The people selling you this are the same people who sold your parents detox teas. Different decade, same scam.

The content isn’t designed to help you. It’s designed to be interesting.

That last line is the key to building your shyster radar. Whenever you see fitness advice online, ask yourself: Is this designed to help me, or is this designed to be interesting? Because those are two very different things.

I’ll say it again because this is the investment with the greatest return: The best advice in fitness is boring. Eat enough protein. Eat your vegetables and get enough fiber. Follow a real program. Progress every week. Sleep. Be patient. No one is getting famous off that advice, but it’s the advice that actually works.

I’ve been in the fitness world for over 50 years now, and I can tell you this: the bullshit-to-good-advice ratio has never been worse. When I started, you had a few magazines and the guys at your gym. Some of them were wrong, but at least you could look at them and see if what they were doing was working. Now you’ve got millions of people giving advice, and the algorithm doesn’t care if the advice is good. It cares if you click.

I started the Pump Club because I believe everyone deserves a coach in their corner who isn’t trying to sell them garbage. Someone who tells them the truth, even when the truth isn’t as sexy as the lie.

When I was competing, I had that. I had training partners who held me accountable, mentors who told me when I was doing something stupid, and a gym culture built on helping each other get better. You deserve that too.

So if you’re under 35, here’s my challenge to you: build your shyster radar. The next time someone online tells you about a new hack or a secret or a shortcut, ask yourself one question: Are they trying to help me, or are they trying to get famous?

If you can’t tell the difference, that’s your answer.

You’re already doing the hard part. You’re in the gym. Now let’s make sure you’re not wasting your time in there.

Eat your protein. Eat your vegetables. Follow a real program. Add weight or reps every week. Sleep. And be patient.

That’s the hack. It’s always been the hack.

Let’s get to work.

Together With Function
Do Seed Oils Deserve Their Bad Reputation?

Spend enough time online, and you'll believe seed oils are slowly poisoning you. But before you toss every bottle in your pantry, context matters.

A recent systematic review of 11 clinical studies found that seed oils, including canola, flaxseed, pomegranate, and sesame, were associated with improvements in lipid profiles and glycemic control in adults with diabetes or dyslipidemia. In some cases, seed oils were linked to improvements in oxidative stress markers.

These findings and the types of seed oils matter because much of the anti-seed-oil argument blurs the line between the oil itself and the excess calories in ultraprocessed foods that contain it.

Another meta-analysis of 54 randomized controlled trials compared common dietary fats and found that oils with unsaturated fats — including sunflower, olive, and soybean oil  — were more effective in reducing LDL cholesterol (sometimes called “bad” cholesterol) compared with butter and other saturated fats. 

The seed oils included in the studies did show positive effects on cardiometabolic markers, while other research suggests there is more to learn about the effects of these oils on inflammatory responses. Not all seed oils are inherently harmful, and the foods they are packaged in are also important. 

Here's what matters for your fat intake: Don't fear it, and don't obsess over eliminating one type. For example, look to natural, minimally processed sources, like olive oil, avocados, nuts, and seeds, and try to minimize fat from ultraprocessed foods.  

But the more personalized answer is to base your diet on the health variables you can’t see. If you're curious where you stand, a powerful move is checking your health with lab tests. 

Your LDL particles and ApoB levels tell you far more about your cardiovascular risk than any social media debate or post about cooking oils. 

Instead of guessing what's "good" or "bad" for you, Function can help you get a clearer picture of what's happening inside your body. Membership includes 160+ lab tests for your heart, metabolism, hormones, and more.

And it's not just the testing that sets it apart. Function tracks your results over time, flags what may need attention, and helps you understand what the numbers mean, no medical degree required. 

Because here's the thing: The seed oil debate doesn't matter nearly as much as knowing whether your cholesterol particles, your inflammatory markers, and your cardiometabolic health are heading in the right direction. That's the kind of information that turns nutrition from a guessing game into a plan that actually fits your life.

Start with your own data. When you know where you stand, healthier choices become simpler and much less stressful.

Use the code “PUMPCLUB25” to get a $25 credit on your Function membership, and give yourself the clarity and insights you deserve. 

Start Your Week Right 
Gratitude Journaling Works (But Not the Way Instagram Tells You)

You've probably seen the advice everywhere: write down three things you're grateful for each morning, and watch your life transform. It's simple, it's free, and it sounds almost too good to be true. Turns out, that last part is partially right.

Gratitude practices improve well-being, but the benefits are small, and journaling alone isn't enough to move the needle on anxiety or depression.

A massive new meta-analysis spanning 145 studies and nearly 25,000 people across 28 countries found that gratitude interventions produce real but modest improvements in well-being. The biggest gains came when people combined multiple approaches, like pairing a gratitude journal with actually telling someone why you appreciate them. Journaling by itself? Still good for you, but less impressive.

Here's where it gets more interesting. A separate meta-analysis of 27 studies found that gratitude practices didn't meaningfully reduce symptoms of depression or anxiety. And the PNAS study revealed that these interventions worked in some countries (the U.S., China, Germany) but barely registered in others (France, Japan, the U.K.). It’s not a sign to avoid journaling but a reminder that one-size-fits-all wellness advice rarely fits all.

Researchers still aren't entirely sure why gratitude helps when it does. The leading theory is that it shifts your attention toward positive experiences you'd otherwise overlook, gradually rewiring how you process your day. But the mechanism hasn't been nailed down yet.

So what's actually worth doing? We think finding ways to feel grateful is a good foundation, but if you want to take an extra step, don't just write — take action and express. Text a friend why they matter. Tell your partner something specific you noticed. Doing something that takes a thought in your brain and transforms it into something people can experience is where the biggest impact will be felt. It will make you and the person you share it with feel better.

Gratitude isn't magic. But paired with action, it earns its place in your routine.

Fitness 
Workout Of The Week 

Most people assume that serious programs look a certain way. Chest on Monday. Back on Tuesday. Legs on Wednesday (if they don't skip it). Biceps and triceps get their own day. Shoulders somewhere in there. The classic bro split has been gym gospel for decades, and if you've spent any time in a weight room, you've probably followed some version of it.

So when someone hands you a three-day full-body program, the reaction is almost always the same: that's it?

It doesn't feel serious enough. It doesn't feel like enough volume. It feels like something you'd give a beginner before they graduate to the "real" training.

When scientists started looking at training frequency — not just total volume, but how often you expose a muscle to a training stimulus — the findings were hard to argue with. 

A landmark meta-analysis found that training a muscle group twice per week produced significantly greater hypertrophy than once per week when volume was equated.

Further research suggested that spreading the volume across multiple sessions may have advantages over cramming it into a single session. 

And last week, we shared how a full-body program could be the key to more fat loss.

The bro split isn't ineffective. But it's not the ceiling, either. It's a structure built around what feels like a lot of work, not necessarily what produces the most adaptation.

This workout gives you a full-body program that shows just how well this style of training works your body, regardless of your level of expertise. 

Today’s workout provides a rotation that gives you two distinct workouts that complement each other. One day you train heavy — lower reps, heavier loads, building absolute strength. The next day, you train for size — moderate reps, controlled tempo, more time under tension. Two different stimuli, two different rep ranges, the same fundamental movement patterns trained consistently across the week.

How It Works

Alternate between Workout A and Workout B across three weekly sessions. For example:

Monday: Day A
Wednesday: Day B
Friday: Day A

Be sure to have at least one day of rest between workouts. 

WORKOUT A — Strength Day

Warm-Up: 5 minutes of light movement (bike, row, or jump rope) + 2-3 progressive ramp-up sets on the Deadlift before your working weight.

1. Barbell Deadlift: 4 sets × 4-6 reps
Rest: 3 minutes

2. Seated Overhead Press: 3 sets × 4-8 reps
Rest: 2–3 minutes 

3. Pull-Up: 3 sets × 4-8 reps
Rest: 2 minutes

4. Barbell Back Squat 3 sets × 4-8 reps
Rest: 3 minutes 

5a. Cable Face Pull: 3 sets × 10-15 reps
5b. Dumbbell Lateral Raise: 3 sets × 10-15 reps

WORKOUT B — Size Day

1. Goblet Squat: 4 sets × 8-12 reps
Rest: 2 minutes 

2. Chest-Supported Dumbbell Row: 3 sets × 8-12 reps
Rest: 90 seconds 

3. Dumbbell Bench Press: 3 sets × 8-12 reps
Rest: 90 seconds

4. Dumbbell Romanian Deadlift: 3 sets × 8-12 reps
Rest: 2 minutes 

5a. Dumbbell Biceps Curl: 3 sets × 10-15 reps
5b. Overhead Triceps Extension (dumbbell or cable): 3 sets × 10-15 reps
Rest: 90 seconds 

Give it a try, and start your week strong!

Editor’s Note: We’ll never stop giving you a free Workout of the Week. Because we believe everyone should have access to exercise.

But there’s a difference between a workout and a program. 

A “Workout of the day” feels great — you sweat, you’re sore — but soreness isn’t the goal. Exhaustion doesn’t make you better. Your body adapts best when workouts build on each other with intention, not when every session stands alone.

This week’s workout will challenge you today, and we hope it helps you build momentum. But a program is what changes you over weeks, months, and years. If you need help, you can try our customized programs free for 7 days. We do the thinking, giving you access to the best coaches, and provide accountability, so you see the improvements.

The Positive Corner of The Internet
About Arnold’s Pump Club Editorial Standards

We do things a bit differently here, starting with transparency.

1. The Content: All APC emails are researched, written, and fact-checked by the APC editors (see bottom of the email), with written contributions from Arnold (noted with “Arnold’s Corner”). Links take you to original studies (not second-hand sources).

2. Does AI play a role? Not for the primary content, but it is used in two ways. The main items are original content written by the APC team. The summaries at the end are AI-generated based on the human-written content above. We also use an AI tool to review our interpretations of the research and ensure scientific accuracy. We don’t assume AI is right, but we use technology to hold ourselves accountable.

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Publisher: Arnold Schwarzenegger​

Editors-in-chief: Adam Bornstein and Daniel Ketchell