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Muscle Gains

This Lifter Trained to Failure, Followed a 6-Day Push-Pull-Legs Split, Ate 3,200 Calories Daily, and Used Eccentric Reps to Gain 10 Pounds of Muscle in 90 Days

How much muscle can you really gain in 90 days—naturally?

Brandon Williams set out to find out, combining a science-based hypertrophy program with a massive calorie surplus and expert support.

He trained to failure, followed a push-pull-legs split six days a week, and used deep, controlled reps to maximize tension.

Despite already being an experienced lifter, he gained 10 pounds of lean muscle with minimal fat increase—verified by hydrostatic testing.

The article breaks down his full plan, nutrition strategy, recovery methods, and unexpected tools that helped him succeed.

Learn from this investor’s $100m mistake

In 2010, a Grammy-winning artist passed on investing $200K in an emerging real estate disruptor. That stake could be worth $100+ million today.

One year later, another real estate disruptor, Zillow, went public. This time, everyday investors had regrets, missing pre-IPO gains.

Now, a new real estate innovator, Pacaso – founded by a former Zillow exec – is disrupting a $1.3T market. And unlike the others, you can invest in Pacaso as a private company.

Pacaso’s co-ownership model has generated $1B+ in luxury home sales and service fees, earned $110M+ in gross profits to date, and received backing from the same VCs behind Uber, Venmo, and eBay. They even reserved the Nasdaq ticker PCSO.

Invest for $2.90/Share

_{Paid advertisement for Pacaso’s Regulation A offering. Read the offering circular at invest.pacaso.com. Reserving a ticker symbol is not a guarantee that the company will go public. Listing on the NASDAQ is subject to approvals.}

4-2-1 Workout

This 4-2-1 Workout Method Is Taking Over Functional Fitness – 4 Days Strength, 2 Days Cardio, 1 Mobility Day. Here’s Why It Actually Works (Backed by Science)

Trying to juggle strength, cardio, and recovery without burning out? The 4-2-1 method offers a balanced weekly framework: four strength workouts, two cardio sessions, and one day of active recovery.

It’s a simple, science-backed way to build muscle, boost endurance, and improve mobility—all while adapting to your lifestyle.

Ideal for busy people or those seeking sustainable fitness without rigid rules, this plan combines structure with flexibility.

Discover how to tailor the 4-2-1 method to your goals, avoid common training pitfalls, and make steady progress week after week.

I’m Back!

Finally, a Nutrition Plan That Fits You

Stop guessing with one-size-fits-all diet plans. Fay connects you with a Registered Dietitian for true 1-on-1 coaching. They work with you to create a sustainable nutrition plan tailored to your unique body, lifestyle, and personal health goals. It’s time to get guidance that actually works.

Find Your Dietitian Now

He’s Back

At 50, David Goggins Returned From a 5-Year Break to Conquer the 200-Mile Bigfoot Ultramarathon. He Finished In 66 hours, despite major Knee Issues

After a five-year hiatus, David Goggins returned to ultrarunning at age 50 to conquer the Bigfoot 200 — a 200.1-mile mountain race with over 44,000 feet of climbing and zero sleep.

He endured 66 grueling hours through heat, pain, and brutal elevation, finishing 23rd overall and proving that endurance is far more mental than physical.

But it wasn’t just his performance that stood out — it was his powerful message to those who didn’t finish, reframing failure as a step toward growth.

The full story reveals what truly sets Goggins apart on and off the trail.

Stay fit,