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Today’s Health Upgrade
The real secret to more muscle growth
Does thinking harder burn more brain fuel?
Why you have cravings (and how to control them)
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Fitness
The Real Secret to More Muscle Growth
For decades, we were told muscle soreness and damage were signs of a good workout. But science now says something different—and it might be the key to unlocking muscle growth without heavy weights.
Muscle fatigue can lead to growth—but not for the reasons you think. It's not the burn or the damage that matters. It's the tension.
This new narrative review explored a puzzling observation in exercise science: how can low-load resistance training (using less than 60% of your one-rep max) lead to the same muscle growth as lifting heavier weights?
Traditionally, high-load resistance training has been considered the gold standard for hypertrophy. But low-load training—when taken to or near failure—produces similar gains, and researchers wanted to understand why.
When examining all the available research, the authors found one consistent truth: Only mechanical tension—how hard your muscles contract—is reliably linked to muscle growth.
Once thought to drive gains, muscle damage turns out to primarily trigger repair, not new muscle building. Even eccentric exercises (which do more damage) aren’t more effective than concentric ones when volume is controlled. And while metabolic stress (like the “burn” from high-rep sets) can contribute to the stimulus, it doesn’t appear to drive hypertrophy unless mechanical tension exists.
That’s why strategies like shortening rest periods, which increase fatigue and stress but reduce your ability to lift heavy or train hard, often backfire when building muscle — unless you know how to program the exercises correctly to maximize tension without accumulating fatigue.
What does this mean for your training? You can grow muscle with lighter weights—but only if you train close to failure to create enough tension.
More importantly, this is the latest study, in a long line of research, that reaffirms that you don’t want to chase soreness. It’s not a sign of progress.
Instead, focus on controlled reps, good form (a full stretch and flex), and challenging your muscles near failure. The rule stays the same whether you're lifting heavy or light: create meaningful tension, and the muscle will respond.
If you want programs you can trust, that are proven to work, and supported by the latest science, check out The Pump App. Every program is backed by real-life results and proven by the latest science. The Pump has powered tens of thousands of transformations — and you’re next. To experience the difference of science-based coaching and support, join now and test it out for 7 days free.
Editor’s Note: We realized something. Whenever we work with a partner, we ask them for the best discount they can give you as a member of Arnold’s Pump Club. But it hit us: besides New Year’s or Arnold’s birthday sales, we don’t offer a Pump app discount to all of you.
So we are changing that today. All readers of our newsletter get 20% OFF The Pump from now on — for life. You’ll need to purchase through the link above. If you’re an existing member, you can renew this way when it’s time. We don’t want you to miss out.
Health
Does Thinking Harder Burn More Brain Fuel?
You’ve probably heard that your brain is an energy hog, but you might not realize just how efficient it is.
New research suggests that challenging mental tasks — like solving problems, making decisions, or learning new skills — does not dramatically change your brain’s energy needs.
Even though the brain accounts for about 20 percent of your body’s total energy use, the shift from resting (default mode) to active, focused thinking barely moves the needle.
The researchers discovered that your brain increases energy use by about 5 percent compared to when you’re just resting and daydreaming.
That’s because whether deep in thought or simply relaxing, the brain’s metabolic activity remains tightly regulated to prevent waste.
The study also highlighted why maintaining this balance is critical: when your brain energy is disrupted, whether from injury, poor metabolic health, or age-related decline, it’s closely associated with cognitive impairment and diseases like Alzheimer’s.
Your brain is designed to maximize your mental abilities while minimizing energy consumption — but that delicate balance can break down with stress, disease, or aging.
So, while some believe that more complex mental tasks increase your metabolism and boost hunger, that appears to be a myth.
To protect your brainpower, focus on habits that support overall metabolic health: regular exercise, quality sleep, hydration, and nutrient-rich foods. If you’re sleep deprived or stressed, research suggests that creatine monohydrate can help you still function at a high level. Those behaviors don’t just help your body — they help your brain maintain the high-efficiency system that keeps you sharp, adaptable, and thriving every day.
Better Questions, Better Solutions
Why You Have Cravings (And What To Do Instead)
Old Question: How do I get rid of cravings?
Better Question: What are my cravings trying to tell me—and how can I respond without guilt or restriction?
Trying to eliminate cravings is like trying to turn off your hunger. It’s not only unrealistic—it’s a losing game.
Cravings are signals, not failures. And when you learn to decode them instead of demonize them, you can make smarter choices that satisfy your needs without derailing your progress.
Researchers have studied the relationship between food cravings and weight changes. They found that people who accepted their cravings—rather than judging or trying to suppress them—were less likely to gain weight and more likely to maintain healthy habits over time.
Another meta-analysis found that restriction-based approaches (e.g., rigid dieting, and “off-limits” foods) increased the intensity and frequency of cravings. In contrast, flexible approaches—where no food is off-limits—helped reduce cravings and improve self-regulation.
It’s important to remember that cravings aren’t always about food. They can be a sign of poor sleep, stress, boredom, dehydration, or unmet emotional needs. Or, you might experience cravings because you avoid all the foods you enjoy.
So if you assume cravings are “bad,” you miss the real opportunity: to meet the right need in the right way.
Next time you have a craving, pause and ask: What do I really need right now?
If you're tired, try a 10-minute break or a short walk.
If you're stressed, breathe or write down what’s bothering you.
If you're truly hungry and want the food, eat it without guilt. One cookie won’t derail your health. Shame will.
When you meet your needs with curiosity instead of control, your cravings become a compass, not a curse.
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
