🚀 What “The 10% Rule” Can Teach You About Long-Term Success

PLUS: Mark’s Story — From Chaos to Control in 90 Days

Author

Ryan Engel
February 06, 2026

Welcome to your modern fitness daily news report! Every weekday, we break down the trending fitness news, tips, and insider scoops to keep you informed. Each read will be under 3 minutes so that you can stay shredded and thumb through no-nonsense fit-quips. Thanks for reading!

TODAY’S LEVEL UP:

  • Coach’s Corner: What “The 10% Rule” can teach you about long-term success

  • Resource Highlight: Mark’s Story — From Chaos to Control in 90 Days

  • Question from Our Readers: “Can I build muscle without going to a gym?”

  • Fit Trivia: What cult-classic 1980s TV show featured a high-tech car named KITT?

What “The 10% Rule” Can Teach You About Long-Term Success

Here’s a simple rule that keeps guys progressing into their 40s, 50s, and beyond:

👉 Only increase intensity or volume by ~10% per week.

Why it works:

  • Prevents injury while still pushing forward

  • Allows joints and tendons time to adapt

  • Keeps you consistent, which leads to gains

Whether it’s lifting heavier, running longer, or dialing in your macros, build slow and steady. That’s how transformation sticks.

FROM RYAN’S DESK

Blame feels good. Ownership works. When you take responsibility, you gain control. Excuses keep you stuck; ownership moves you forward. Be the guy who owns every result. That’s where real momentum starts.

Resource Highlight: Mark’s Story — From Chaos to Control in 90 Days

Mark’s journey is proof that discipline beats randomness every time.

He came from a heavy powerlifting background, with years of ups and downs, pain issues, and more than a few phases of “winging it.” At one point, he was literally living out of a motorhome.

But once he locked into the 3M Coaching system, everything changed.

No guesswork. Just strategy, structure, and execution.

✅ Dialed-in macros
✅ Smarter, joint-friendly workouts
✅ Meal prep that fit his lifestyle
✅ A mindset shift from harder to smarter

Now? He’s got abs, confidence, and… a new wardrobe problem.
(Not the worst problem to have.)

Question from Our Readers:

“Can I build muscle without a gym? I only have dumbbells at home.”

— Jeremy, 45, from Chicago

Absolutely, Jeremy.

With the right structure, you can build a strong, lean body using dumbbells, your bodyweight, and consistency. 

Focus on:

  • Compound movements (goblet squats, rows, presses)

  • Progressive overload (more reps, sets, or weight weekly)

  • High-protein nutrition to support recovery

The gym is a tool, but your effort and discipline are the real secret weapons.

Fit Trivia: What cult-classic 1980s TV show featured a high-tech car named KITT?

Answer: Knight Rider! Starring David Hasselhoff and his AI-powered Pontiac Firebird Trans Am. A perfect mix of tech, coolness, and 80s swagger.

Ryan Engel, Intl. Fat Loss Coach

Ryan is a leading fitness coach and one of the most known professionals in the space.

He specializes in Body Recomposition and visual body aesthetics and has reached millions worldwide with his powerful messaging. He brings a unique, non-nonsense, yet sophisticated approach to body change.

EXCLUSIVE DEALS FOR OUR READERS

Our Partners:

3M Coaching: Offering Free Consultations for Limited Time Only

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Publisher: Ryan Engel

Editor: Michael Pender

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