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

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

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How to Get a Nicer Butt-Keepin’ it Real

You can google “How to get a nicer butt” all day long and be bombarded with info to help you out.

But just because it says it, doesn’t mean it’s right or that it is going to be better than what you already know.

Being a professional underwear model makes me have to know how to feel out the underwear in the right ways, ya know what I mean.

It’s super important that I know how to get a nicer butt. What I’m about to tell you is all you need to know. From there…..

it all comes basically pretty easy. As long as you implement it consistently. Getting a nicer butt, and I mean not years from now, or months, like weeks or days is done by following these tips below.

The very most important thing you can do that most people mess up is your first couple sets of each butt exercise.

I’m not yelling at ya, I promise, but I am going to write in caps so you don’t miss this part. It’s that important k.

  • YOU MUST DO A SET OR TWO TO MAKE A MIND MUSCLE CONNECTION IN YOUR BUTT MUSCLES.

 

What does that mean? It means you do a set or two and feel exactly if you’re butt is feeling it. Forget how you’re supposed to do it or anything, do it a few different time in different ways slightly until you feel exactly your butt is doing the work.

Then once you got the spot, you increase the weight and do your working sets of 3-4 sets and challenging weight enough to challenge you at around 10-20 reps or in between that range.

Once you got that down, any exercise you do, you can turn it into a butt exercise if done correctly.

For example, leg press machine. Put your feet on the platform up higher, closer together, and switch it up to wide. Then feel which way closely is working your butt and how you have to do it to feel it in your butt muscles.

Once you got it, it may take a few sets remember. But once you feel it, you do that same follow through with more challenging weight and sets.

That’s the secret.

You can do any butt exercises on the planet, but if you just do the motions and don’t connect your mind to the muscle contraction right, you might be lifting lower back,quads, hams, calves, anything but what you’re trying to do for that set.

If done wrong enough over time, you’ll be on google again typing in, “how to get a nicer butt” from another article telling you the same old stuff.

Yes, those exercises like reverse lunges, leg presses, squats, and donkey kicks from your knee all are effective at doing the job, but what if don’t tell you how to make them work? Then it’s useless. And you won’t find out until a while when you realize your butt is changing much.

If you do what this says, and you really work on the form of feeling it for that target muscle, your results will come so much faster, you will wonder how the hell have I been doing it wrong for so long.

Now you’re doing it right. Just apply the same thing to your butt.

If you want to workout your butt, make sure you do all your cardio on an incline. Like the treadmill or elliptical machines, just incline it for a while to do your cardio, it will make sure the angle is at your butt.

But once again, it takes more than that. Every step you take until you do it without thinking, is your focus on targeting and using your butt with that step or just going through the motions and doing it without thinking.

Once you think about it and do it that way, everything is more effective that you do.

Like any other body part, I would try to focus some exercises on your butt on leg day, and then a few days after on it’s own or with another bodypart. Then include your incline cardio after for 20-60 minutes. However much you can muster that day.

Do this and you will have a butt to be proud of much faster than you think.

Fitness model Chuck Strogish

Author of the Weight Loss Method E book.

Pick it up on Amazon, just keyword search Weight Loss Method and it’s a quick $3.50 read. But extremely effective and a “pro secret” to cutting weight safely and fast.

 

Workout Plans To Get a Great Looking Butt

Getting a great looking butt is something both sexes can benefit greatly from with the right workout plans targeting that area. Obviously, you either care about the way your butt looks or you want to improve your whole body in general.

With workout plans that are effective and target your butt, you taking care of both because by targeting your glutes, you will effect the strength, stability, and improvement on other body parts and exercises.

It actually doesn’t take long to improve your butt, as long as you do what works, and do it consistently enough to start seeing some fast results.  Here you can learn the best workout plans to get a great looking butt starting now.

How Often Should I Workout My Butt?

  • Aim to to do a quick, challenging workout twice a week, once during a leg workout and once on it’s own or with an ab day.
  • On the days you work your butt, aim to do incline walking whether it be stairs, incline treadmill, or walking a steep hill, this will assure you finish your workout plans off daily targeting your glutes in all ways.

What Are Workout Plans that Have The Best Butt Exercises?

  • This one, here is a picture from doing my butt for a shoot with a NYC photographer. I was always known to have not much of a butt, so before the pic, I did these workout to be ready for it. Big difference compared to a flat nothing.
  • Is my goal ever to have the nicest butt? Not really, but I know how to improve it fast, and I know that alot of people do want to have a double take butt., or already have one lol.
Fitness Model Chuck Ryan Strogish Author for Bare Fit Blog

Fitness Model Chuck Ryan Strogish
Author for Bare Fit Blog

 

Glute or Butt Exercises To Start Using Twice a Week Now

  • Lay on your back with palms on the floor. Knees up high and feet on the floor. Lift your butt up off the floor to the top and hold for a few seconds. Then release back down and repeat for 20 reps, do 4 sets with about 30 second breaks in between.
  • Step up lunges- Use your body weight or a couple dumbbells and step up to a weight bench or something sturdy. Do 5 for each leg and switch. Do 5 sets of 5 for each leg.
  • Donkey kicks-Get on your hands and knees, while keeping one knee down, release the other leg straight up and back slowly like you were doing a donkey kick. Do 15 for each leg and then take 30 seconds of rest. Repeat for 3 sets.
  • Do an extreme incline cardio session of 30, 45, or 60 minutes. Better results for longer sessions. Try each one or rotate between them. Set the incline to max incline and walk slowly and increase the speed as you can finish the time. This will assure your glute or butt muscles will be finished off after the workouts.
  • Do these on leg days where you do butt with legs all together, and plus a separate butt day with these exercises at least 3 days apart from each other.

Chuck Ryan Strogish

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Workout Plans To Get a Great Looking Butt