#### Introduction
When it comes to fitness, shortcuts are often more enticing than the hard work required. Bodybuilding legend Arnold Schwarzenegger emphasizes the importance of a rigorous workout ethic over fleeting trends that promise quick results. In a world inundated with dubious fitness advice—especially from social media—Schwarzenegger urges us to approach fitness with a critical mindset. Here, we explore some prevalent fitness myths, why you should be cautious about them, and the foundational strategies for achieving real, lasting results.
In his recent Arnold’s Pump Club newsletter, the six-time Mr. Olympia references a survey from Zing Coach, which revealed that over 50% of respondents aged 18 to 27 turn to TikTok for fitness advice, often without verifying the accuracy.
Such trends worry Schwarzenegger, as misinformation in the fitness industry has grown rampant, particularly with the influence of social media.
He encourages readers to activate their “shyster radio,” advising them to critically analyze fitness advice rather than accept it at face value from unqualified sources. “The content isn’t designed to help you; it’s designed to be interesting,” he cautions.
Here are four key fitness trends that Schwarzenegger believes you should overlook, along with practical strategies for achieving genuine progress.
Fitness Trends to Avoid
1. Dry Scooping Pre-Workout
Pre-workout supplements are made to be mixed with water and consumed before workouts. However, some gym-goers have taken to taking the powder directly, claiming it leads to quicker results. According to Schwarzenegger, this can lead to heart complications from an overload of caffeine consumed too rapidly.
2. ‘Nature’s Ozempic’
This trend involves berberine, a compound sourced from goldenseal and barberry, with claims circulating on TikTok that it mimics weight-loss medications. However, scientific evidence does not support these claims. “Current research does not strongly validate that berberine can promote significant or long-term weight loss,” notes nutritionist Vicky Pennington.
3. Ab Challenges
Promotions for workouts claiming to sculpt visible abs in weeks have persisted for years. As Schwarzenegger points out, “You can do a thousand crunches a day, but you won’t reduce the fat covering your abs.” Spot reduction is a myth. The path to revealing your abs truly lies in achieving a healthier body fat percentage, requiring consistent training and a balanced diet over time.
4. The ‘Internal Shower’
One of Schwarzenegger’s pet peeves is the concept of “flushing toxins” through specific foods. One recent buzz involves chia seeds and lemon juice mixed in water advertised as a detox solution.
He remarks, “Your liver and kidneys are already equipped to handle detoxification. They’ve been doing so from the very start. Chia seeds can be beneficial due to their fiber content, but they aren’t a cleansing solution. The idea itself is flawed.”
What You Should Do Instead
Schwarzenegger is adamant that no shortcuts exist. Progress comes from sticking to the fundamentals consistently over time.
Instead of chasing after quick fixes, focus on the basics: follow a structured training regimen, practice progressive overload, and maintain a well-balanced diet.
“Are you getting sufficient protein? Eating vegetables? Training according to a plan instead of a random routine? Aiming for progress each week, whether it’s increasing weight or reps?” Schwarzenegger emphasizes that these components form the blueprint for building great physiques, including his own. “Nobody wants to hear that because it’s not thrilling. But it works. Every single time.”
“While programs centered around intensity and progression deliver results, random workouts don’t. Supersetting opposing muscle groups enhances strength, and the challenging reps—the ones that tempt you to quit—are what foster growth. And let’s be clear: there’s no magic diet; it’s merely the science of consuming fewer calories than you burn.”
“I’ll reiterate, as this is the investment with the highest return: The most effective advice in fitness is often mundane. Consume adequate protein, eat your vegetables, ensure proper fiber intake, follow a structured program, progress weekly, get enough sleep, and exercise patience. Nobody gets fame from this advice, but it’s the advice that truly works.”
Ryan is a Senior Writer at Men’s Health UK with a passion for storytelling, health and fitness. Having graduated from Cardiff University in 2020, and later obtaining his NCTJ qualification, Ryan started his career as a Trainee News Writer for sports titles Golf Monthly, Cycling Weekly, and Rugby World before progressing to Staff Writer and subsequently Senior Writer with football magazine FourFourTwo.
During his two-and-a-half years there, he wrote news stories for the website and features for the magazine, while he also interviewed names such as Les Ferdinand, Ally McCoist, Jamie Redknapp, and Antonio Rudiger, among many others. His standout memory, though, came when getting the opportunity to speak to then-Plymouth Argyle manager Steven Schumacher as the club won League One in 2023.
Having grown up a keen footballer and playing for his boyhood side until the age of 16, Ryan got the opportunity to represent the Northern Ireland national futsal team eight times, scoring three goals against England, Scotland, and Gibraltar. Now past his peak, Ryan prefers to mix weightlifting with running – he achieved a marathon PB of 3:31:49 at Manchester in April 2025 but credits the heat for failing to get below the coveted 3:30 mark.
