The 10-second trick (that reduces phone use)
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Arnold Schwarzenegger <[email protected]>
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Arnold's Pump Club welcomes subscribers and introduces the 10-second trick to reduce phone use. The brand aims to make lives healthier, happier, and less stressful through its content. It also shares a study on the effectiveness of amino acid supplements in building muscle, highlighting that physical activity is necessary for muscle growth.
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Why You Keep Checking Your Phone (And The 10-Second Fix)
In one study, 67% of men chose an electric shock over 15 minutes of boredom. Why you grab your phone, and the 10-second rule that can cut your use dramatically.
Welcome to the positive corner of the internet. We’re here to make your life healthier, happier, and less stressful. At the bottom of each email, we explain our editorial process, stance on AI, and partnership standards.
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Today’s Health Upgrade
Can you supplement your way to more muscle?
Your diet is good, but the fat stays. This could be your problem.
The 10-second trick that helps you use your phone less
Fitness
Why More Amino Acids Doesn’t Guarantee More Muscle
BCAAs (branched-chain amino acids) have a reputation as a shortcut to more muscle, largely because they contain leucine, the amino acid that helps activate muscle building. It’s an appealing idea: take more of the ingredient that starts the process, get more growth.
A randomized trial tested how much that muscle-building signal could accomplish when a muscle couldn’t move.
Despite the appeal of supplementing your way to more growth, taking extra leucine each day without physical activity didn't prevent muscle loss.
Researchers put one leg of active adults in a cast. Half were younger adults, averaging 23 years old, and half were older, averaging 69, with equal numbers of men and women. Participants received either 5 grams of leucine with each of their three daily meals (15 grams total of leucine per day) or a calorie-matched placebo.
Muscle biopsies and CT scans showed that the immobilized legs had less muscle protein and lost quadriceps size. Researchers found no protective benefit from leucine in either age group.
This short study of muscle loss can’t tell us whether supplements improve gains during a training program or over a longer period. But it does hint at how little extra leucine accomplished when normal muscle loading was removed.
Leucine helps activate a pathway involved in muscle protein synthesis, the process of making new muscle proteins. BCAAs can increase that process after resistance exercise. But a short-term increase doesn't mean a supplement will build bigger muscles over time.
There’s also a supply problem. BCAAs provide only three of the nine essential amino acids your body must get from food. Building muscle protein requires all nine.
More leucine provides a stronger signal without necessarily supplying everything needed to complete the job. Complete proteins, such as whey or soy, provide the full set, including leucine.
The real point is that powder and pills are supplemental.
For muscle growth, challenging resistance training and adequate protein work together. Extra amino acids can’t compensate for a lack of hard work.
Protein stimulates muscle protein synthesis even at rest, so it's wrong to say it does nothing without exercise. Resistance training amplifies the response and makes it longer-lasting. During immobilization, muscles can become less responsive to protein, which helps explain why adding more of one amino acid may accomplish little.
If you’re trying to build muscle, keep your workouts challenging as you get stronger, and eat enough protein from sources that provide all essential amino acids. If you’re training, 1.6g/kg to 2.2 g/kg is enough to build muscle. If you get it from food, you don’t need extra powders.
Together With Eight Sleep
Same Diet, Same Weight Lost. Half the Fat.
You can eat right, hit your calories, skip the late-night treats, and watch the scale drop. And still lose the wrong thing.
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