Welcome back to another episode of Arnold's Pump Club.

I love today's episode because it's a perfect example of showing you that small behaviors really can improve your life.

So many people make health seem overly complicated and yes it's true that

some health habits are hard. It's not easy to train and lift heavier weights week

after week and year after year but it's not complicated either

while the training is challenging so many other habits are not today you'll see how

little things like stretching or drinking coffee can benefit your health.

And it's important to remember those steps because they help you build momentum.

And it's momentum that will take you much farther than any amount of motivation.

Keep that in mind when listening to the episode.

We recently shared that foam rolling takes a few weeks to provide real benefits. That caused many of you to ask if

stretching was a better option. Luckily research has tested that very question.

Scientists found that static stretching and foam rolling similarly improve range of motion,

but one might work quicker than the other.

If you're unfamiliar, static stretching involves holding

a stretch for a prolonged period, typically 15 to 60 seconds. Foamrolling or self-miofacial release involves using a foam roller or something hard to apply pressure to specific muscles.

They work in different ways to improve range of motion but equally drive a similar outcome. The only difference is that

static stretching can lead to better range of motion in less than four weeks.

Whereas we mentioned the other day foam rolling takes at least four weeks to produce results.

So if you want quicker changes, static stretching will get you there.

But in the long run, I... static stretching will get you there.

But in the long run, either option, if done consistently,

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