Health & Fitness Blog | 1st Phorm – Tagged "workouts"

Nov 02, 2024 8 Min Read

Build stronger arms with the best tricep workouts from 1st Phorm! Target all three heads for muscle growth and definition.

HOW TO DEPLETE GLYCOGEN STORES

Nov 01, 2024 11 Min Read

Have you ever “hit a wall” during your workout? One minute you’re pushing yourself, and the next you feel like you physically can’t anymore. You may even notice increased sugar...

THE BEST INTERMEDIATE WORKOUT ROUTINE

Oct 24, 2024 6 Min Read

Everybody starts somewhere, right? You probably agree without even having context about what I’m talking about. This is a general truth in life that we all know. But when it...

BEST BACK WORKOUTS FOR MEN

Oct 24, 2024 15 Min Read

So you want to build a bigger and stronger back? You’ve come to the right place! Your back is made up of a lot of muscles; some big and some...

WHY DO ATHLETES CARB LOAD?

Oct 24, 2024 16 Min Read

Carb loading is a strategy embraced by athletes worldwide. A lot of people think carb loading just means having a cheat meal like a huge bowl of mac n' cheese...

BEST LEG WORKOUTS AT THE GYM

Oct 23, 2024 7 Min Read

Looking for that perfect routine for leg day? I know some of the best leg workouts to help you reach your goals! Your legs house the biggest muscles in your...

CARDIO VS STRENGTH TRAINING: WHICH IS BETTER?

Oct 11, 2024 6 Min Read

Everyone knows that exercise is important for living a healthy life. Everyone knows that exercise is important for becoming your best self. Everyone knows that exercise is important for looking...

ULTIMATE WORKOUT ROUTINE FOR WOMEN

Oct 11, 2024 5 Min Read

In need of a good workout routine? If so ... I have the ultimate workout routine for women to share with you. Actually, I have a couple you can try...

HOW TO PUSH PAST A WORKOUT PLATEAU

Oct 10, 2024 11 Min Read

We’ve all hit that point. You’re doing everything right: exercising regularly, working hard, eating right, and getting enough rest. But still… You’re seeing no progress. You’re not faster or stronger....

CHEST DAY WORKOUT FOR MAXIMUM MUSCLE GROWTH

Oct 03, 2024 16 Min Read

So you want to build muscle? Well, you’ve come to the right place. I once was a skinny guy desperate to build muscle, but I found my way. Through trial...

WHAT MUSCLES DO DEADLIFTS WORK?

Sep 26, 2024 11 Min Read

Fitness has become pretty popular over the last several years. I consider it a great thing as it’s helping recruit more and more people to be healthier! Now, when...

THE KETTLEBELL CLEAN: A STEP BY STEP GUIDE

Sep 26, 2024 8 Min Read

When I say kettlebell clean, I’m not talking about cleaning gym equipment. I’m talking about an exercise that doesn’t get enough credit. I’m talking about a way that you can...

BEST LEG WORKOUTS TO TRANSFORM YOUR LOWER BODY

Sep 26, 2024 14 Min Read

When it comes to building a strong and resilient body, leg workouts are essential. I mean, your legs technically hold up your entire body every day. There’s a reason that...

MASTERING THE CURTSY LUNGE

Sep 18, 2024 7 Min Read

Have you ever seen someone gracefully bend their knees and bow their head as a greeting? Unless you've lived a separate life in the medieval era, I would guess you...

THE BENEFITS OF WORKING OUT IN THE MORNING

Sep 18, 2024 8 Min Read

The advantages of exercising regularly are well documented. Everyone knows how good exercise is for your body, but it’s great for your mind too In fact, people who work out...

ARE FITNESS CHALLENGES WORTH IT?

Sep 18, 2024 7 Min Read

Some of the most common resolutions every new year center around fitness. I don't know if there's a single person in the world who doesn't want to look and feel...

DUMBBELL WORKOUT ROUTINE TO BUILD MUSCLE

Sep 13, 2024 7 Min Read

Some people think you need a wide variety of equipment to get a good workout... Some people think you need a bunch of different machines and weights to get a...

HOW DO MUSCLES GROW?

Sep 13, 2024 15 Min Read

No matter what your fitness goals are, muscle growth is something you should be looking to do. Now, I’m not saying you need to be the next Arnold Schwarzenegger. However,...

HOW TO INCREASE GLYCOGEN STORES IN MUSCLE

Sep 06, 2024 11 Min Read

Have you ever wondered why you can feel so different in your workouts depending on the day? Some days you feel like you can do anything, but others you feel...

9 STAIRMASTER BENEFITS FOR YOUR FITNESS GOALS

Aug 28, 2024 7 Min Read

When it comes to achieving your fitness goals, the StairMaster can be a powerful tool! For a lot of people, it has even taken a permanent spot in their routine....

BACK DAY WORKOUTS FOR A STRONGER, SCULPTED BACK

Aug 27, 2024 11 Min Read

The time has come to talk about one of my favorite workouts: Back Day. Back day is always a fun workout, and your back muscles can change your look a...

THE BEST SUPPLEMENTS TO TAKE FOR RECOVERY

Aug 27, 2024 11 Min Read

After a hard workout, you’ve probably noticed you get pretty sore from time to time. Occasionally, you can be sore right after, but it’s the next few days that typically...

Should You Drink Your Protein Shake Before or After Your Workout?

PROTEIN SHAKES: BEFORE OR AFTER YOUR WORKOUT?

Aug 07, 2024 11 Min Read

If you’re looking to maximize your progress in the gym, you’ve come to the right place! Going to the gym and hitting the weights is only step 1. Anyone who...

BEST HIIT WORKOUTS FOR ALL FITNESS LEVELS

Jul 31, 2024 5 Min Read

HIIT training is something that's gained a lot of popularity in the fitness community. In fact, a lot of gyms and chains have popped up over the years which all...

SHOULD YOU DRINK PROTEIN SHAKES ON REST DAYS?

Jul 26, 2024 8 Min Read

If you’re anything like me, you are looking forward to getting your protein shake in after your workout. Heck, sometimes I feel like the only reason that I workout is...

GLYCOGEN DEPLETION WORKOUTS: WHAT THEY ARE & WHY THEY MATTER

Jul 23, 2024 6 Min Read

You know those workouts that take it all out of you? The ones where you’re left feeling beat. The ones where you want to fall over and nap afterward. The...

CHEST AND BACK WORKOUTS FOR MAXIMUM RESULTS

Jul 21, 2024 16 Min Read

Are you looking to switch up your workouts? Or maybe you just want to find ways to make your workouts more time-efficient. Either way, there are many ways to do...

FULL BODY WORKOUT WITH NO EQUIPMENT

Jul 21, 2024 12 Min Read

When you're new to exercising, it can seem like a lot at first. There’s all kinds of different exercises to learn, and that alone can feel overwhelming. On top of...

WHICH BENCH IS BETTER: INCLINE VS FLAT BENCH

Jul 17, 2024 8 Min Read

There are quite a few different exercises you can do for a bigger and stronger chest. If your goal is to build your upper body, I'm sure you've tried a...

THE IMPORTANCE OF REST DAYS

Jul 17, 2024 7 Min Read

If you’re working to look and feel your best, you’ve come to the right place. Oftentimes, people start by seeking out the best workout program to get results. Which is...

11 PLYOMETRIC EXERCISES FOR SPEED & POWER

Jul 17, 2024 12 Min Read

Most gym-goers are pretty comfortable with cardio and weight lifting. Nowadays, that tends to be the bread and butter of most fitness routines. Personally, I normally stick with these two...

WHAT ARE COMPOUND EXERCISES?

Jul 12, 2024 5 Min Read

If you lift weights, I'm sure you've heard the term "compound exercise". Even if you haven't, I guarantee you've done compound exercises before. In fact, I'd be surprised if you...

HOW TO DO NORDIC CURLS

Jul 12, 2024 3 Min Read

I know we all love leg day. Or at least, some of us do. However, I also know that many people stick with the same leg exercises they've always done....

SHOULD I LOSE WEIGHT BEFORE BUILDING MUSCLE?

Jul 09, 2024 15 Min Read

When you first get started on your fitness journey, it can be hard to know where to start. This is especially true when you have more than one goal to...

THE BENCH PRESS PYRAMID WORKOUT

Jul 09, 2024 7 Min Read

If there was a list of exercises that everybody knows, I'd imagine the bench press would be near the top. The bench press is popular for helping to build strength...

5-Day Workout Splits For Maximum Results

5 DAY SPLIT WORKOUT ROUTINE FOR MAXIMUM RESULTS

Jul 05, 2024 10 Min Read

When it comes to your weekly workout split in the gym, there are several ways to do it. It’s not a one-size-fits-all for everyone. Some people choose to work...

The Incredible Benefits of Deadlifts: Why You Should Be Doing Them

THE BENEFITS OF DEADLIFTS: WHY YOU SHOULD BE DOING THEM

Jul 05, 2024 10 Min Read

Why is it that so many people are resistance training today? One could argue that people are worried about their health and living a long time. You could also argue...

AT-HOME CHEST WORKOUT: TOP 8 EXERCISES FOR A BIGGER CHEST

Jul 03, 2024 14 Min Read

When it comes to building a muscular chest, you may think you have to go to the gym. Yes, you certainly have to work out. However, that doesn't mean...

MORE REPS OR MORE WEIGHT FOR MUSCLE GROWTH?

Jul 03, 2024 7 Min Read

When it comes to resistance training, you can hear all sorts of different things. Some of the things you may hear can be good information, and some of it may...

REVERSE LUNGES MUSCLES WORKED: BENEFITS & PROPER FORM

Jul 03, 2024 6 Min Read

There are several benefits to having stronger legs. I don't think any of us can question that! Nowadays, it seems like most people want bigger and stronger legs too. You...

TIPS FOR BETTER MUSCLE RECOVERY

Jun 29, 2024 8 Min Read

When it comes to working out, there is a lot of talk about pushing your body to its limits. Something that doesn’t get talked about as much is muscle recovery. ...

HOW TO GET THICKER THIGHS

Jun 29, 2024 9 Min Read

Each and every one of our bodies is unique. No two people are exactly alike, and that's one of the coolest things about humans. We all have different characteristics, a...

THE IMPORTANCE OF GLYCOGEN REPLENISHMENT

Jun 25, 2024 13 Min Read

Carbohydrates are to be avoided at all costs, right? Wrong! I know that might be a popular thing you hear on social media, but it’s a little ridiculous. Can we...

MASTERING THE BULGARIAN SPLIT SQUAT

Jun 25, 2024

Leg day is the best day! At least, that's what I think. I know for most people, this isn't the case. Most people dread leg day when it comes to...

OUTDOOR WORKOUTS TO REVITALIZE YOUR ROUTINE

Jun 23, 2024 7 Min Read

When it's that time of the year ... Getting outside more is something that's on all of our minds. I'm certainly a huge advocate for getting outside and enjoying the...

FOUNDATIONAL EXERCISES FOR A STRONGER YOU

Jun 23, 2024 10 Min Read

Every year, so many people take the leap and make it a goal to exercise more. Exercising is so important for your overall health, but it goes further than you’d...

BEST LEG DAY WARM-UP EXERCISES

Jun 23, 2024 8 Min Read

We all know how difficult leg day can be. For a lot of people, they dread it for that reason. I actually happen to be someone who likes leg...

WALKING WITH WEIGHTS: BENEFITS AND RISKS

Jun 19, 2024 10 Min Read

Walking is a great cardiovascular exercise that offers many benefits. Unlike high-impact workouts, walking is low-impact and requires very little skill. For those just getting started on a fitness journey,...

DIPS: MUSCLES WORKED & BENEFITS

Jun 14, 2024 5 Min Read

There are many exercises that only work one muscle group. There are also many exercises that people think only work one muscle group. Dips are one of them! A lot...

HOW TO CONQUER THE DEVIL PRESS WORKOUT

Jun 14, 2024 6 Min Read

Have you ever done a devil press before? If so, you know just how painful it can be. Let's face it, the devil press can conquer us just as much...

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