Stop Not Seeing Results Working Out In The Gym

Did you know that after 10 years of seriously working out in the gym, I have found the one word that will change everything for you.

Most of these are important and some can be illegal, but it’s not any of these listed;

  • Diet
  • CrossFit
  • Steroids
  • Cardio
  • Starving
  • Supplements
  • Vitamins
  • Minerals

It is NONE of the above, but it is one word and if you do it correctly, you will see a 180 degree turn in results quickly.

Yet most people fuck this one tip up in the gym while working out daily.

4 time Mr. Olympia Phil Heath does it correctly. And he is the biggest, most successful bodybuilder on the planet. But why don’t people follow his lead?

I see it all the time, people make this mistake and the way to fix it is to not just read this, but learn how to do it.


Form is the key to your success with your body.

That doesn’t mean to just try to slow up your workouts or do it textbook.

It means that you need to do each exercise differently, and the goal is to focus the exercise on the muscle you are trying to hit with your mind.

When you do chest presses, are you REALLYYYYY doing your chest? Or are you pushing it with alot of shoulderss,back,triceps,and grip strength?

Next time you do your workout, try to connect your mind to the exercise and feel it in that muscle. Do a few reps different ways until you feel it in that muscle working the most, then repeat that rep until you exhaust. Pick a weight that allows you to get 10 reps or maybe even 11 max for 3-5 sets.

You may need to reduce the weight you use to get to that ideal form, it doesn’t matter, all that matters is that you use the most weight that you can handle in the correct form.

Reps don’t mean to repeat what is wrong over and over like so many do.

The warm up is to find your target form, and then any repetitions you do correctly is really a rep. A rep that will lead you to quick success that is. Or you can keep doing the same thing that doesn’t work, but this is here to help you.

Try it and use it, it is one of the best things I have ever done since I started working out. My legs are built better than before and I don’t even squat or deadlift anymore. I know how to use the leg press machine and lunges in the right form now and I kill my workouts with less weight but way better form.

Give it a shot, it works 100% if you make it a priority to find the right form for yourself.

Chuck Strogish

Master trainer certified,professional fitness model


Two Serious Ways To Get Bigger Arms

Getting bigger arms has some similarities like the rest of your body, but also has some differences in how you approach it.

Yeah, the same holds true for the rest of your body and depends on how much you are challenging your arms to grow, your genetics, your nutrition, your rest, the volume of training, and how well you mix up your routine to recruit new muscle fibers to be worked.

The differences in your arms are two things.

1.Make them more a priority. Especially your triceps.  Make one whole day each week to do nothing but your arms, with triceps getting the majority of your built up energy. Your triceps growing will make your arms look bigger than just your biceps growing. So remember that.

2. Train your arm heavy with 8-12 rep range, but also keep good form.

Besides that, you can go on normally and do what you’d do for the rest of your body to bulk up or make yourself more muscular. Train 4-5 days a week, eat ALOT but as clean as you can, and drink a ton of water.

After you get bigger, you can then cut the carbs down and increase the cardio to slowly start melting fat to have lean arms, but bigger this time. Don’t overdo it too fast with carbs and cardio, or else your arms and the rest of you will start losing muscle again as well. Inch up to it.

That’s some tips on how to get bigger arms in a nutshell.

Now that you know how, the trick is to do it correctly and stick to it without going off the path. Takes discipline.


Pittsburgh Master level trainer, fitness model.

Chuck Strogish

How To Get Bigger Arms

Arm Workout Tips 1 by Fitness Model Chuck Ryan Strogish.

When it comes to arm training, in my opinion from experience, you have a few options depending on your goals you have for yourself.

Do you want toned, lean, and sexy arms? If so, you’re in good shape so far. Or do you want the biggest arms on the block that intimidate and demand attention?  If you do, you might be climbing an up hill battle.

Yes, you can make them much bigger, but everyone’s genetics plays a role when it comes to arms. But that’s also good news, you want to maximize whatcha got, right? So let’s do it.

When training arms, to get them more toned, shaped, and sexy looking, you want to focus on three words,form,challenging,rest.  When training arms to get them bigger, you want to focus on the biggest part of your arm, triceps.

This is like two articles in one here for two different goals to make sure you are on the right path to success getting the body you want body part by body part.

Here are some quick arm workout tips for you to use and keep in mind workout to workout to get them lean and sexy arms that get’s a second look.

  • Use all grips and hit all angles-Make sure you mix it up be using a palms up grip, palms in, and palms over grips. Each one will focus on different muscle fibers giving your arms a complete look with some good form, challenge, and rest.
  • An example would be for regular bicep curls with dumbbells to give you a quick visual. If you hold them normally, see where your palm is. Your palms naturally don’t both go completely face up per say. You have to focus on that, to keep them that way. They normally slant in a bit from your wrists natural stance. Then, hammer curls are simply if you turn your palms in like the name says, holding them like a hammer. All these grips are for a different cause. Use them all in your arm workouts.
  • For triceps, since it is the biggest part of your arm, to grow your arms, you need to make sure you are challenging them each week and working up in weight and reps with rest in between. You grow your triceps or biceps, your triceps will make your arm look much bigger than focusing on just biceps.
  • Your best bet is to train arms either one after chest or back, or train them on their own separate day as well as long as rest is given a few days in between.
  • Use close grips,shoulder width, and ultra wide grips as well. It’s easy to do, just do a different width grip for each set you do, it will assure you hit all the angles, which creates unique and sexy looking arms if done consistently.

If you use these arm workout tips starting now, you will be quickly on your way to developing arms that demand attention and looks “complete”.

Chuck Ryan Strogish

Fitness Model

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