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


Hammer Strength Machines Vs Free Weights In The Gym

Here’s some info you can use dealing with hammer strength machines vs free weights in the gym.

Getting results for fitness and in the gym means using everything you can to effectively target muscles to get them to grow and be harder while burning fat.

You can use all of them, free weights like dumbbells, barbells, kettle bells,etc or you can use machines like cables, hammer strength(plate loaded) or regular pin weight machines you see commonly in gyms.

They all have pros in their own ways on getting you a better looking,stronger, and healthier body. If you know the pros and the differences, you are that much more effective at knowing why you’re doing something instead of just using it hoping it works eventually.

With machines, you give up using compound moves usually and maximizing the most muscle fibers being used to gain the ability to isolate each muscle to exhaustion which allows muscles you want to rest to be rested without jumping in.

The key with machines is to use correct form, if you do this, you don’t need to use as much weight and you can get a realistic view of where your progress is.

Also, if you can lift more on machines than with free weights making you want to use machines more, you aren’t crazy.

Here’s an example of the strength differences between hammer strength and free weights.


On the chest press, you can lift about 46-47% more on the hammer strength chest press than on free weight bench press.


The reason for this is because your surrounding stabilizer muscles aren’t used to hold and balance the weight like they are on free weights.

Here’s another example. Let’s say I use 4 45 pound plates on each side of the hammer strength chest press for 1 rep max, that is about 360 pounds.  On a bench press, it would be 405 pounds because of the weight of the bar.

Say I can do the hammer strength for 360 for 1 rep, but if I put 360 lbs on the bench press, I can’t do 1 rep.

So if I can do 360 for 1 rep on the hammer strength, take 360 times .47 and then take 360 minus that number to get about 245 lbs.

245 lbs on the bench press should be about the same feeling as 360 on the hammer strength.

It’s not completely to the decimal accurate but it is accurate enough to use a progress measure for yourself. And it’s nice to know that when you are using weights and setting up your rep scheme for the week.

In my opinion, the hammer strength machine has alot of pros and I prefer to use it more often than the bench press. I feel it more in my chest muscles and I feel my chest responding more to it form wise than the bench press.

Also, I prefer to be sitting upright pressing, then to be on my back pushing up.

That doesn’t mean I don’t bench press at all, it is unlike any other when trying to build muscle and build up your chest.

But if you have trouble with form and want to make sure you’re hitting your chest right, you’re better off using the chest machines more often than the bench press. You still need to use free weights a those stabilizer muscles are important and can’t be left out for a very long time.

But it is definitely effective to use the machines, and focus on your form as this will assure you’re always making progress.

And now you can know how strong you are by doing the math easily above. If you can do 245 for 1 rep, then you can know to use about 225 to get 3-6 reps and 205 on the bench for about 8-12 reps to get your muscles to grow.

Without knowing that, you’re always playing a guessing game, which can still work if you challenge yourself with good form, but it’s always better to know where you are so that you can know where you want to go.

Chuck Strogish, Fitness Model

@ChuckStrogish twitter.

Bare Fit Blog

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.



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