the carb your body loves
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Arnold Schwarzenegger <[email protected]>
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Arnold's Pump Club welcomes subscribers to their positive and health-focused community, aiming to make lives healthier and happier. They discuss various health topics, including tendon health and the importance of resistance training. The club shares expert advice on how to protect tendons and promote metabolic health.
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Why Uncertainty Is More Stressful Than Bad News
Why waiting and speculating wears you down, and the move that helps you stress less and move beyond frustrating situations.
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.
If you were forwarded this message, you can get the free daily email here.
Today’s Health Upgrade
How to protect your tendons
The carb that supports metabolic health and weight loss
Why not knowing feels worse than bad news
Reader Question
Your Tendons Need Resistance (But Don’t Overthink The Type)
Reader question: I saw an item last week about tendon health. I read that a push/pull/lower-body split is best for tendon health. Is that true?
After discussing lifting for stronger tendons, an app member asked about shifting his workout split to keep his tendons happy.
While your workout program design influences everything from results to recovery and injury risk, healthier tendons are a simpler equation.
Your tendons primarily respond to two things: how much load lands on them across the week and over time, and how fast you ramp up your training intensity and volume.
Many different workout designs and splits are effective. But it’s easy to run into trouble. A good workout design isn’t just about reps, sets, and days off. It’s about exercise selection, total volume, and how you progress.
And when it comes to tendons, it’s much less about the workout split and more about how you train. You want to resistance train —any type or equipment (including bodyweight) — and make sure your program doesn’t overload your tendons too quickly, but also progressively increases the challenge over time.
A meta-analysis of 27 studies found tendons get stiffer mainly when the load is heavy. Remember, in this case, stiffer means healthier and springy, not that tight, achy feeling.
The type of muscle contraction didn't matter much. Intensity did.
But this process takes more time than most people realize. A muscle can get stronger in weeks. Tendons take months.
That gap is where people get hurt. Your biceps might be ready for the heavier dumbbell long before the tendon attached to it is. And that’s when smart programming matters. Or, more appropriately, where thinking “adding more reps and sets” can do more harm than good.
Recovery matters too. Lab research shows that after a hard session, tendons break down collagen first. Rebuilding peaks about a day later and stays elevated for a few days. If you hammer the same tendon hard every day with too much intensity or volume, you keep interrupting that rebuild.
That doesn’t mean you can’t work the same muscle back-to-back days. But a good program will help keep you safe, support better recovery, and make sure you can train in a way that gets you stronger, leaner, and more muscular while keeping your joints, tendons, and ligaments as safe as possible.
Training isn’t rocket science, but it is exercise science. If you want to see how an evidence-based program can help you hit your goals and reduce your injury risk, we have you covered.
Together With Momentous
Resistant Starch: The Carb Your Body Wants More Of
Carbohydrates are often treated as something to limit. We’ve shared repeatedly why you don’t need to fear carbs and that they don’t make you fat unless you’re consuming too many calories.
But more research now suggests your body loves certain types of carbs.
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