Training Split To Build More Muscle Now

Here’s a good training split to build more muscle now.

Everyone knows you gotta train,eat cleaner, and do it consistently to see results.

Well they should put in there that it’s not good enough to do those. You have to do each one correctly, or at least one of them to start seeing results and make in game changes as you go.

If you’re tuning a car, you don’t just buy a canned general tune and know that your car will run to it’s max. The way to do that is a dyno custom tune so that the tuner can make tweaks as he or she goes to get the best combo for your individual car.

You’re the tuner for your body, you must learn how to tune, and then do it on a daily basis. And remember to take cheat days to give yourself a mental vacation and see where you currently are before you dive back in to trying to get results.

Here’s the training split to start doing.

Day 1 Legs,Calves,Traps

Day 2 Chest,Obliques

Day 3 Back, Lower Abs

Day 4 Shoulders,Calves

Day 5 Arms,Upper Abs

With this split, you don’t worry about what day of the week it is, just what you worked on last so that you know what’s next.

If you do the split and end with arm day, you can take 1 or 2 or 3 days off, whichever you feel your body needs. Then you repeat Day 1 and go in order to Day 5. If you need a day off in between, just pick up where you left off.

You can change up your rep ranges, exercises, and rest period times but keep the workout split the same so that you can make adjustments.

It’s easy to follow and assures you’re getting enough rest in between workouts for each body part. It also gives you the day to focus on nothing but what matters most, the big muscle group, and then abs so that you are getting up your heart rate to burn fat while forming a stronger core in the meantime.

Stretch in between your sets for the muscle you are working on quickly, don’t bother to stretch before or after your workouts.

Til Next Time

Chuck Strogish

Fitness Model,Master Certified Trainer.


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

A Fitness Models Grocery List From Sams Club

Here is a real grocery list you’d find on a fitness model or bodybuilders nutrition plan. This would be a general list for you to remember which items to pick up to improve your overall eating to look better workout after workout.


By adding these type of foods into your daily nutrition, you’ll start to think your “training” is working better.

Training works good but it’s not until you experience what eating cleaner can do for you. Super fast.

This is for someone regularly getting 3-5 weight training workouts in a week and maybe some cardio after or on the off days. This isn’t a pre competition diet or super strict diet, this is to transform a person who trains and gets ok results to someone who trains and wants better results by eating a bit cleaner starting now.

Actual grocery list from Sams Club

  • Bag of Frozen Ahi Tuna Steaks(Thaw a few out before eating raw or cooking briefly on each side)
  • Mangos
  • 1 Pineapple
  • Extra Lean Ground Beef(96 protein to 4 fat, or 90, 10 if they don’t have the first one)
  • Thin crust kosher pizzas(Made natural with a high protein thin crust and peppers and spinach for toppings)
  • 6 lbs of peter pan peanut butter. (Almond butter is better for you, but I think it tastes like shit). So I stick with peanut butter.
  • Big box of Maple Brown Sugar Oatmeal(Regular oatmeal with fruit is the best, but I won’t eat regular oatmeal because it’s too bland so I eat the maple brown sugar kind and cut out the sugars in other areas.
  • Spanish olives(some foods like these don’t really help you or hurt you, I just like to snack on them)
  • 2 gallons of Fairlife high protein, low sugar chocolate milk(used with egg white liquid in a glass after each workout)
  • big box of egg white liquid containers.
  • Bag of potatoes. (Sweet potatoes are the best for you but I hate them, so the next best thing is regular potatoes because I love those with omega 3 butter.)
  • Steaks for the grill
  • Low fat cottage cheese(mix it with pineapple pieces)
  • 2 boxes of Quest Protein Chips(These arent at sams club, but I stop at vitamin shoppe to buy them. They don’t taste exactly like chips, but good enough to snack on and enjoy. But way healthier than chips and high in protein.
  • Broccoli to dip in hummus( I do alot of snacking. I eat less bigger meals, but snack alot in between of the meals I do eat. So I need to make sure snacking stays pretty clean but still tasty.
  • Peeled garlic gloves
  • Condoms(you know it bro) Just Kidding. Don’t need those these days. Ughhh what?
  • 1 lb bag of beef jerky
  • Bags of sunflower seeds. I eat the shells too, they are high in fiber but mostly because I just like eating the shells….
  • Box of green tea bags. I try to drink a cup of green tea before bed. I know it has a bit of caffeine in it, but honestly I drink so much coffee and pre workout caffeine, I don’t think it does much at the point. If you can do it, do it. It’s a good fat burner.
  • Coffee
  • Rice Packets. Usually jasmine if white, or brown. Usually instant too because I hate waiting to cook stuff a while, especially rice.
  • Chicken Breasts to grill. Always thin cut style, I hate big fluffy breasts. Except if they fall out of a shirt, ya digg. I’m not a perv, I swear. Spray them with liquid amino spray, and rub old bay into it to cook on the grill.
  • Liquid amino spray.
  • Asparagus spears to grill.( I don’t care asparagus too much, but it is so good at getting the water out of your skin, I add it in when I can. Especially if I need to look very lean in the weeks ahead. Besides that though, Id rather have a baked potato on the side or some green beans. But seriously, asparagus is the best for bodybuilding so try to eat it up often if you can. Or whenever you need to turn it up.
  • 24 pack of Orange Sunrise by Monster Energy.(I love these orange energy drinks by monster. They are sugar and carb free, and have taurine in them. It supposed to reduce muscle cramps. I don’t know if it works or not, but it seems too. But I just love the taste of these and the energy boost.
  • Pack of Trident gum that makes your teeth whiter. I always gotta chew gum while working out, so I don’t grit my teeth when pushing hard, it helps to calm down the headaches I think.

That’s about it for now. I don’t buy everything on there every time I go, but that’s a general list of some things you want to pick up for yourself to stay clean.