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 Lesson On How To Bulk Up and Gain Muscle Before You Do a Cutting Phase

A Lesson On How To Bulk Up and Gain Muscle Before You Do a Cutting Phase

What’s the point and why do fitness professionals and bodybuilders look all fat and out of shape sometimes, and then they are shredded and ridiculously cut looking a few weeks or months after?

Here’s a couple of options for you to consider if your goals are to improve the way you look.

If you want to make dramatic muscle building changes to your body, just working out hard and eating clean isn’t going to cut it.

However, it will cut it perfectly if you just want to look leaner, better, and noticeably in better shape.

If you want to do bodybuilding contest or compete in fitness, you’re going to have to do bulking and cutting phases.

Why is that necessary?

Look at it this way…

Say if you stay in one mode all year, working out hard consistently and eating clean, you will successfully gain some muscle, tone, and some fat loss looking much better than the previous year.

That’s great and if that’s your goal, you will reach it doing those two things.

But if you have higher goals, like to compete, you are going to need to do phases because you can’t build enough muscle or lose enough fat doing the same thing. You will do a little of both, but you have to focus on building muscle(bulking up) and then cutting(burning off fat) after that before your peak day.

Here are some quick tips on how to enter a phase to bulk up and gain muscle

  • Focus on training 3-4 days a week and lifting in the 6-12 rep ranges to build more muscle.
  • Drink 1-2 gallons of water daily and start adding in 5 grams of creatine before and after weight training.
  • Throw all cardio out of the window, don’t do any during a bulking phase to build bigger muscle.
  • Eat many calories, many, many. How clean you eat is going to tell you on how much fat you put on with the muscle.
  • This makes it harder when you do a cutting phase if you eat everything and anything.
  • It’s better to eat as many clean calories as you can. But eating clean like you’re cutting isn’t necessary during bulking.
  • Add in more protein shakes and meal replacements.
  • Eat 2 peanut butter and banana sandwiches daily to automatically increase your calories instantly and start encouraging muscle growth. Peanut butter is a cleaner high calorie food, but jelly is too high in sugar to eat regardless of the phase. Fruits are unlimited and so are veggies of course.
  • Slam down lots of complex carbs like any kind of rice,potatoes(sweet are the best for results of course,),oatmeal(eat lots of oatmeal anyway you can) and also eat alot of simple carbs right after training. On a bulking phase, almost everything you crave is on the table after you’re done working out. That’s your cheat time if you are going to have one. Remember though, the cleaner your carbs and calories, the better quality of muscle you will put on sooner.
  • In your protein shakes, add in lots of things like oatmeal, peanut butter, low fat milk, chia seeds, and all of that stuff to give yourself alot of calories. While you’re at it, make it taste good because you need to eat alot of calories to put on alot of muscle.
  • Your protein needs to be high whether cutting or bulking. With bulking, you can eat alot of meats, including burgers and hot dogs, sausage, bacon, all that stuff you love but cant eat when cutting. Get it in now for a month or two to build max muscle.

There are more, but that’s a few to focus in on to get you started.

As a fitness model, my bulking and cutting phases are more or so mini phases as I don’t want to be super bulky and too far away from cutting. So i will follow the above tips, but I try to not eat junk as much possible. I will eat breakfast sausages and things like that for the protein, but i will avoid pasta and straight up carbs with no protein available meals. That’s a belly killer.

I would stay around 180. if I go right into a cut, I’ll end up 170 on the peak day. If I bulk up, I’ll go from 180 lbs to 195-200 lbs. Then when I cut, I’ll finish at a bigger and leaner 185 then the normal 180 because of the muscle I was able to put on when otherwise I wouldn’t.

Everyone is different has different genes, I laid out tips for you to use that work, and from there, you must tweak yourself and listen to what is working or not working for you.

if you are thin and want to be bigger and have more muscle, focus on bulking all the time until you are big enough to where, you can then do a small cutting phase. If you are losing too much too fast, you need to up the clean calories again. Your body has a high metabolism and you must consume way more calories then the average person.

If you are naturally easy to gain weight and want to be leaner and trimmer. You can mostly be in a cutting phase, manipulating your bodies fat burning with carb intake. That is taught in my book, Weight Loss Method. Read it and try it, it will work for cutting you down in 20 days if you follow all 20 days.

Once you are as lean as you want to be, it will be harder to maintain for your body type, so you must celebrate your successes and get right back on track with eating clean and burning calories.

See the differences in knowing how to enter which phase, bulking or cutting? And how you can alter your body and goals instead of just weight training and eating clean? You can be fine with not entering any specific phase to get in shape, but if you want drastic results, you need to cut them two goals in half and enter one and dominate a bulking phase before you can enter a cutting phase.

Fitness model Chuck Strogish

@ChuckStrogish. Follow on twitter.

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A Lesson On How To Bulk Up and Gain Muscle Before You Do a Cutting Phase

Chuck Strogish Fitness Prep For C-in2 Underwear Shoot With Rick Day

Heyyyyaaaa. I’m going to give you guys exactly what I did to prep for C-in2 Underwears new line called “Hard” shot by celebrity photographer Rick Day.

To get ready for these photos and video, I wanted to be a little bigger muscularity wise than usual. But I didn’t want to risk losing any definition either at the same time.  The theme of it involves to intense, warriors fighting full speed so I wanted to look the part.

Chuck Strogish Fitness Prep For C-in2 “Hard” Video and Photo Shoot.


Training for it, I reduced by workouts to 4 days a week with weights instead of 5. This allows more rest and allows me to train heavier and recover. I focued on going heavy for trap and shoulder exercises, but besides that, the actual training only varies a little.

Cardio wise, instead of none, I increased it to 20 minutes after each workout at max intensity. The goal there is to just start adding some fat burning 20 minutes at a time. If I needed more as I went by how I look, I will go from there and incrase it to 30 minutes,45, or 60 minutes at the end of each weight training workout.

My diet was on point(glad it’s over), so I didn’t have to do anymore than 20 minutes each workout. Abs were coming out just fine and I didn’t want to risk losing muscle in this case.

My diet for C-in2 shoot  prep was this

  • 2 tilapia filets with either broccoli, asparagus, or brown rice.
  • a steak with either brown rice asparagus or broccoli
  • grilled chicken pieces in a spinach and veggie salad with oil and vinagar dressing.
  • plain greek yogurt mixed with a heated teaspoon of peanut butter and banana slices for a snack
  • celery with peanut butter as a snack
  • lots of sunflower seeds, almonds, and walnuts as a snack
  • gallon of water a day, mostly consumed during my workout with creatine,amino acids to add flavor and get a good pump during workout.
  • Lots of hard boiled eggs with a bit of hot sauce. Mostly removing the yolks, but keeping the yolks for every 4 eggs or so to give me needed healthy fats.
  • Lots of hot tea with a little splenda or coffee
  • Lots of blueberries,rasberries,or blackberries for snacks

7 days away from shoot day, I keep carbs low and under 50 grams a day. Then reduce it to under 25 for the last couple days. Then once I am carb depleted, the night before the shoot I will stop all water intake.

Then the morning of the shoot, I loaded carbs by eating a few big pancakes with powedered sugar and strawberries. Cut water to only sippling a little bit on a sugar free Nitric Oxide and caffeine drink.

If you keep these food options in your diet for 7-14 days, you will start seeing some good results.

If you cut carbs and sodium just enough to be depleted, you will start burning alot of fat with any cardio you do.

If you carb load correctly once you quit water, you will look good.

Remember to always train your legs hard, this will help you always be burning alot of extra fat since your leg muscles are so big compared to all body parts.

If you’re like me, and eating 7 small meals a day is insane. It might even make you say screw all of this if after a while. That’s why I don’t do it. I eat the key meals above, 2 or 3 a day. And I do ALOT of snacking on nuts, berries, and hard boiled eggs with hot sauce. You should eat alot of high protein/ low zero carb foods when dieting to look your best, but don’t avoid healthy fats either as you need this just as much as protein. Fats like fish oils in fish, avovado added to your salads, and olive oil in your cooking.

Follow these tips and you will start noticing much faster results then normal. Don’t be afraid to have a high carb day or a cheat meal after a bunch of straight dieting days. It will be big for your motivation and strength in the gym.

I’ll post the new video and pics when they come out to show you guys.


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Chuck Strogish Fitness Prep For C-in2 Underwear Shoot With Rick Day