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


A Fitness Models Sample Workout Plan For The Week

I get emails often that ask about diets and workout plans that a fitness model does. “Hey man, can you explain a sample workout plan for the week a fitness model would do?”

For sureeeeeeeeeeeeee.

Mind you, workouts change by the goal and what you’ve done already. So this is really just a sample from what I did last week. It will change in the form of weights,reps,sets,and what I use. Sometimes I use free weights, sometimes machines and cables, and sometimes everything mixed together.

I pretty much use the mind frame that I am gonna lift as heavy as I can for around 10 reps give or take a few less or more and it’s gonna be around 4-5 sets.

Then, after a while, I will be like fuckkkkkkk I feel beat up and need to do a few workouts of 20 reps and kind of half ass everything and eat more.

I rarely do cardio these days. I put more into my workouts and keep them shorter. For so many years, I would do the 20-30 mins of cardio after my weight training, but now days, I don’t at all unless it’s I’m shredding up for a shoot.

If you are a beginner or feel you are over weight and want to get leaner, I suggest you do cardio. The only reason I don’t is because i spent years building up a high metabolism and quite frankly, it doesn’t do a whole lot for me physique wise and I’m better off eating cleaner when I want to lean up more.

Cardio also gives you a happiness boost. You will be happier doing more cardio, I promise you that. But after my workouts, I am killed so I skip on it until i really need to use it for a shoot or something.

Here is a sample workout plan I did the last week from a fitness model. You might be surprised.


I like to start off the week with upper body, just because it gives me time to do my legs in between to rest upper body more to be able to hit it again. So i do Back and Biceps this time. It’s a sin to be doing back on national chest day, I know, I know.

But I’m doing back, more machines open and I like doing back more than chest anyway….sometimes.

So I like to add in biceps supersetted with back only because I like to fry by biceps with back so that the end of my back workout is all my back doing the work to fully hit it, and not getting help from biceps. Biceps are always trying to jump in any chance they get. That’s why not many people have awesome looking backs but have pumped up arms.

I decide to go to the hammer strength row machine and I’ll put on a 45 lb plate on each side and do each arm at a time for about 20 reps to warm up.

**I like to do a lot of super sets and pyramids. Super sets are where you do two exercises, usually two different body parts back to back before you rest for the next round. pyramids are when you either start heavy and reduce weight after each set and add reps, or my favorite is to start light and high reps and add on weight as I go and the reps naturally lower***

So i do the rows, then jump to the cable ez bar machine and do light, good form for 20 reps or so.

I’ll do that same process for 4-5sets adding weight each time where I ended up on the 5th set doing 3 45’s on each side of the row machine and doing enough weight on the curls where I would get 8 reps and I could not get 9 unless i really cheated.  That’s done with. Time to chug a bunch of amino acid water and change songs. Onto the next super set.

By this time, I already kicked my own ass with challenging weight and good form, i could probably just walk out the gym now and go home, but I’m just getting started.

I go over and grab some 30 lb dumbbells to do hammer curls to hit the other part of my arms not used in the first exercise. I dunno how many reps I’ll get with that, but it doesn’t matter, I’m gonna do as many as I can and that will judge what I pick up next. If I get 20 reps, then I stop before failure and just know I was way off on weight. I’ll grab the 45 lbs next time and will be better in the range of 8-15.

In between that set, I am doing a close grip lt pull down for sets of 15-12-12-10 or so. it just happened to be that way. It can change.

I do that for 4-5 sets and repeat the water and changing songs thing.

Then I will usually pick a bicep machine and do light reps until I can’t squeeze another rep out at all. Then always end my back workout with either pull ups in every grip, or the assisted pull up if i’m really fried that day.

With pull ups, I get rid of the ego and don’t go extra fast and half way to see how many I get cheating. It’s pointless. Let your self get a full stretch with arms all the way straight, and do it so you feel it in your back as best as you  can. If you can only get two real reps, that’s better than getting 8 or 9 arms bent swinging reps that pretty much do nothing except get up your heart rate.

If you do it right, you’ll feel it in your back but you might be like damn, I did way less than I thought I would. But you didn’t, because your back is fried the right way, and you will look better that way.

Wow this is getting really long and I’m just done with the first day. I’m going to make the rest of this short before it gets too long and boring.

I was going to change the title now to just a sample workout, but I don’t feel like it so it stays a sample workout plan for the week, but you get the idea.

Right now I am cutting workout days from 5 down to 3 or 4. Mostly just because I want to put more into each workout and I’ll get back into the 5 days when I have more time. I’m due for a 3 day workout plan for a little while so this is what I’ll do.

Wednesday is legs and shoulders hardcore.

Friday is chest traps and triceps.

I’ll always do some abs,obliques or calves after each workout. I’ll rotate them around and chip away at them, maybe only doing 2 or 3 sets of 15.  It adds up doing them more often. I don’t recommend doing abs every day or none of the 100 crunches in the morning everyday stuff. It isn’t worth it and doesn’t work any better.

Do abs 2 or 3 times a week and do good form, make it count. Then when you diet down right, your abs will show that way better, not by doing abs. Doing abs just make the cuts deeper and gives them a better shape. If you’re bulking up, don’t even do abs unless you want to for the fun of it.

If you want to lose serious weight, you should learn how to carb cycle. by reading my book, Weight Loss Method available at Amazon now, I have you play a game that has you do that properly for super weight loss. Complete levels 1, 2 and 3 for max results. And check in at after each level to show your success.

Visit the tab at the top of the page to check out the Weight Loss Method instantly downloadable book. Only costs $3.50 and I made it straight to the point and a quick read, so you don’t get bored and never use it like a lot of other fitness books. it actually works and is a quick read.

Chuck Strogish,

Fitness Model

@ChuckStrogish Twitter.

Weight Loss Method by Fitness Model Chuck Strogish

Lose Weight by Playing The Game. Get it by emailing now.

Back Workout Tips 1-3 Common Mistakes Made In The Gym

Everyone knows how to workout right, right? An easy way to tell is by looking how appealing their back is. Does it look outright amazing? If not, get yours to looking amazing much faster by avoiding these 3 common back mistakes in the gym.

1. You’re using your arms too much without knowing it.

Here’s a quick tip. To begin your sets, always use a “feel” set. Pick a weight, and perform 15 reps. If you can complete more than 15 with good form, increase the weight on the next set. If you can’t get 15, add weight. You can judge a good weight by how close to 15 you get. For example, if you happen to get 16 reps, you know you can make it heavier on the next set, but start little as you are already close to 15 with good form.

2. You use two hands too much

Try doing alot of your exercises for back with one arm at a time. This will give you a better feel to using just your back, and will even out any favoritism that you might be getting without knowing it from a dominant arm. You can focus on your back doing the work with one arm at a time instead of both pulling.

3. Lower back and inner back is being left out

People tend to focus a majority of their back training on wider grips. Although a wider grip is very important, it is more important to include close grip exercises and lower back sets into your routine to get a complete picture of a nice back.

If you can avoid these 3 simple common mistakes when back training, you’re already on a huge advantage on getting that sexy back faster than most gym go’ers.

Chuck Ryan Strogish

Fitness Model

Bare Fit