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


How To Chew Bubble Gum and Kick Ass At The Same Time

To figure out how to chew bubble gum and kick ass at the same time, it is imperative that you first find out your chances of succeeding.

You basically have 100% chance of chewing bubble gum, and most 1 on 1 situations, you have a 50% chance of kicking someones ass. It depends on several factors like your size, fighting skills, and the skills of the other person to decide your real odds of chewing gum and kicking ass at the same time successfully.

So in general, if chewing bubble gum is 100% chance and kicking ass is 50%, 150 divided by 2 is 75% that you will be successful. And about a 25% chance that you will be chewing bubble gum while getting your ass kicked and not the one kicking ass.

Since you can’t control the other persons skills or the number of people you will be against, you can only then improve your own skills if you make it that far to have to kick ass while chewing bubble gum. Or like most people, the best thing to do is to avoid having to kick ass or get ass kicked, and just chew bubble gum and relax.

To improve your chances of this, you cannot look weak while chewing bubble gum, or you will be a target.

Therefore, you need to either be Chuck Norris or since most of us are not him, we try to look tougher or more intimidating to fend off anyone thinking you are a pushover.

Getting bigger by working out or lifting will not only make you healthier and stronger, it will drastically improve your chances of chewing bubble gum while kicking ass instead of chewing bubble gum and getting your ass kicked.

To do this, you must work out all your body parts with weights 3-5 days a week and do sets of 7-12 reps. I prefer to do a week for each number to target. 7 reps for 1 week, 12 reps for week 2, 8 reps for week 3, 11 reps for week 4,9 reps for week 5, and 10 reps for week 6.  This is just an example but if done right and you truthful to yourself and your strength progress, you will pick better weights to hit that rep number and not be able to do more or less. This will allow you to know your improvements without a workout app on ipad or pen and paper.


Or you can take a mma class, and improve your actual skills at kicking ass while chewing bubble gum. Never to start the ass kicking, but only to offer an ass kicking to defend yourself on someone who mistreats your kindness for weakness.

Doing either of these will improve your confidence and make you stand taller without fear. You will chew bubble gum and look like,”Hey, I am nice but I am not weak and don’t want to offer up some ass kickings while I chew this bubble gum.”You don’t want to be a goon and pick fights with weaker people to make yourself feel good. You only want to not be targeted because you are weak.

That is the whole goal of chewing bubble gum while kicking ass. You increase your looks, confidence, and skills through multiple outlets while just chewing bubble gum and going along your day.


Make sure it’s sugar free bubble gum!



What’s The Point of Reps and Sets?

When working out, it’s always about how many reps and sets and I’m going to tell you why pretty quickly. Knowing why will help you reach goals faster because if you don’t know why, you won’t be able to make the necessary tweaks it takes to break past ordinary.

What’s The Point of Reps and Sets?

They are nothing but a measure or guideline like an rpm meter on a car.

If you know your power band is in 3500-6000 and 6500 is gonna blow the engine, you look at the meter to know to take it below that mark to stay safe but get the most performance out of it.

Same with reps and sets. When considering you form is good and you are completely fatiguing at the last rep, lower reps 1-5 are for strength, 6-15 are for increasing muscle the best, and over 15 is starting to be in the endurance only category.

The sets are the guideline to split up your workout routine in a good time frame which is about 45 mins to an hour for each weight training workout.

Usually 3-5 sets will get the job done if you pick the right weights for your goals.

An example is to start off with a random light weight for warmups on the chest press machine. Get the right form motion to hit the chest muscles and begin doing a few reps to get the blood in the targeted area.

Then pick a heavier weight and see how many reps you get before tiring. If you get 20 and can keep going, you know you can increase the weight several notches the next set.

Try to stay between the 6 and 18 range for most goals. Lower if you need more strength the most, higher than 18 if you need to run a marathon or endurance activities.

Besides that, you know the range you can stick in for results.  If you get 8 reps. You can lighten the next set slightly and then you may be at 12 reps. Then you can notch it one more heavier and get to 10 reps. You successfully challenged your muscles for that target area. Then off to the next exercise for chest.

So why do some pro bodybuilders and athletes do 100 reps of something sometimes or just 1 or 2 reps?

There’s two answers here. One is, they have superior genes than most people and anything they do physically will be more dramatic than an average person.

Another reason is although they are more dramatic, you will get results doing 100 reps of something. By why not make it progress faster by using a heavier weight for less reps and less time on that set. Or else after a few sets, the 45 mins or an hour is going to be over and your peak of results time in the gym will be long past.

The point of reps and sets are to measure. You can try not keeping track of any reps or sets, but you will feel like you are just wondering hopelessly, and motivation will soon diminish.

Knowing reps and sets will help guide you to knowing where you are, where you are going, and helps you focus on the now and not the results head.

Another good thing to know is, since reps and sets are a guideline and you can do 100 reps or 2 reps and still see results, means that although weight training is important, dieting and correct nutrition is MORE important.

Weight train completely perfect and eating nothing but junk won’t be out someone that weight trains whatever way without sets and reps but has a perfect bodybuilding diet and nutrition plan will look better in 3 months everytime.

Use sets and reps in the gym to your advantage and help you do what this blog is about, to help you reach fitness goals faster and more efficiently.



Chuck Strogish, Fitness Model For Bare Fit Sweat Proof T Shirts

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