My questions are what does 70-80% mean? 1 RM? 5 RM? 75 sets, that's 15 per day!!! Does this work on smaller set amount? Maybe I need to think about shorter daily workouts. Arnold's Pump club newsletter. But that might not be the detail that matters most. Researchers randomly assigned well-trained lifters (averaging 6-7 years of experience) to either full-body training five days per week or a traditional split routine, targeting each muscle group once per week. Both groups were prescribed the same volume (75 sets at 70-80% of max). After eight weeks, the full-body group lost more body fat. But here’s what stood out: The full-body group also reported up to 7 times less muscle soreness. Despite identical programming, the full-body group accumulated significantly more total volume (410,653 kg vs 353,244 kg). The researchers believe that spreading sets across muscle groups reduces fatigue, allowing lifters to maintain higher loads and complete more reps. Less breakdown per session meant better recovery between sessions, allowing them to push harder more often, leading to better results over time. This was a small study, and the researchers didn't directly measure daily activity. The full-body group also performed more total work when warm-up sets were included (it’s why we teach how to do work-up sets in The Pump Club app).

From Arnold's newsletter. Take any of these tips from today’s email and put them into action: 1. Same Calories, More Body Fat: What Ultra-Processed Foods Might Do That Whole Foods Don't Participants in a controlled feeding study gained about 1 kg (2.2 lbs) more body fat eating ultra-processed foods compared to whole foods, even when total calories and macronutrients were identical. The ultra-processed diet also worsened LDL-to-HDL cholesterol ratios and increased blood levels of phthalates, endocrine-disrupting chemicals from food packaging. You don't need to overhaul everything. Start by swapping one or two packaged staples for whole-food alternatives. 2. Your Genes Control 55% of How Long You Live — But That's Not the Whole Story Scientists found that genetics accounts for roughly 55% of lifespan variation, more than double the 20-25% previously estimated after correcting for deaths from accidents, infections, and other external factors that had masked the genetic signal. That still leaves about 45% attributable to environment, lifestyle, and biological randomness, meaning your daily choices carry significant weight regardless of your DNA. 3. The Research-Backed Case for Pomegranate: Blood Pressure, Inflammation, and a Cellular Cleanup (You've Never Heard Of) Across multiple meta-analyses (including one reviewing 22 randomized controlled trials), pomegranate consumption lowered systolic blood pressure by roughly 8 mmHg and significantly reduced three key inflammatory markers (CRP, IL-6, TNF-alpha). Its compounds can also be converted by gut bacteria into urolithin A, a molecule that triggers mitophagy (recycling of damaged mitochondria) and improves muscle strength by about 12% in a four-month trial. About a cup of 100% pomegranate juice, or half a pomegranate, provides the effective dose.

Who has installed the newest version of the KETTLEBELL MONSTER™ app from Google Play yet? https://play.google.com/store/apps/details?id=com.cavemantraining.kettlebellmonster&hl=en

1.15.2026 for the 3rd Saturday this month. Based on 10K swing challenge. 5 rounds 10 swings, 3 snatches, 20 swings 3 snatches, 30 swings 3 snatches, 40 swings. Total for500 swings @ 55lbs. Alternated goblets for snatches goblets for the betweens. Total 27 snatches @ 35lbs + 18 goblets @ 55lbs. about 6ish minutes for the 3 snatch rounds, 5ish for the 2 Goblet rounds. BPM from 144 - 162. Followed by 30 minute sauna.

From Arnold Schwarzenegger's newsletter: If you’ve ever watched a parent or grandparent lose strength, you know how quickly independence can slip away. The good news? Scientists have more clarity than ever about what actually works to slow — and even reverse — age-related muscle loss. The strongest results come from pairing resistance training, balance training, and higher protein intake — a combination that improves strength, function, and muscle mass far more than any single strategy alone. A new meta-analysis pulled together 96 randomized controlled trials, and the researchers compared every major training and nutrition strategy for age-related muscle loss and frailty. The combination of strength, balance, and protein produced the biggest improvements in walking speed, grip strength, lean muscle mass, overall performance, and balance. It’s worth mentioning that protein without exercise offered only small changes in muscle mass and did not meaningfully improve strength or mobility. Simulated exercise approaches (such as EMS and vibration platforms) ranked near the bottom, with little to no change. The researchers suggests that the best way to fight aging is to perform at least 3 days of resistance training (machines, dumbbells, bands, or bodyweight), 5 to 10 minutes of balance work (single-leg stands, heel-to-toe walks, step-overs), and getting enough protein per day (a minimum of 1.2 to 1.6 grams per kilogram per day, and up to 2.2 g/kg per day for those who are more active).