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

WHAT MUSCLES DO DIPS WORK? COMPLETE EXERCISE GUIDE

Jun 14, 2024 5 Min Read

Many exercises 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 of people...

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...

SUMO SQUATS: MUSCLES WORKED & BENEFITS

Jun 14, 2024 7 Min Read

Most exercise programs have a dedicated day to train legs. For the most part, leg day is something people either love or hate. For me, I'm not the biggest fan....

THE POWER OF ISOLATION EXERCISES FOR MUSCLE GROWTH

Jun 12, 2024 13 Min Read

Have you ever wanted to focus all your energy on improving a specific area of your body? Well, you definitely aren’t the only one. Many people see influencers on social...

HEALTHY WORKOUT SNACKS FOR PERFORMANCE

Jun 12, 2024 7 Min Read

If you want to perform during your workout, you need to make sure your body is getting the nutrients it needs. No matter how you look at it, fueling your...

POWER CLEAN: MUSCLES WORKED AND BENEFITS

Jun 07, 2024 10 Min Read

The power clean is a highly effective exercise for increasing muscular power. Strength coaches all over the world recommend them for their athletes. It’s a compound movement, so it targets...

THE BEST UPPER BODY PUSH AND PULL EXERCISES FOR MAXIMUM GAINS

Jun 07, 2024 14 Min Read

Want to get a bigger upper body? Well, if you want bigger muscles in your chest, shoulders, back, and arms you’ve come to the right place. Building muscle is actually...

HOW TO BURN FAT WITHOUT LOSING MUSCLE

Jun 05, 2024 11 Min Read

Whether you're trying to lose weight, build muscle, or sculpt your physique, no one wants to lose muscle. On the other hand, almost everyone on the planet is okay with...

WHY ARE MY MUSCLES SHAKING DURING A WORKOUT?

Jun 05, 2024 5 Min Read

We’ve all done workouts that leave us exhausted. We could be out of breath, sore, tired, and out of sorts. But, have you ever finished up a workout, held out...

HOW TO DO ROMANIAN DEADLIFT: COMPLETE FORM GUIDE

Jun 05, 2024 10 Min Read

So, you want to learn how to master Romanian deadlifts (RDL), huh? Romanian deadlifts are a staple exercise for many and can be an excellent workout for your legs. They...

WHAT IS ACTIVE RECOVERY?

Jun 04, 2024 5 Min Read

Working out regularly is a great way to achieve your fitness goals. It can help you build muscle, lose weight, and be able to perform the daily activities you want. That...

HOW TO: INCLINE DUMBBELL FLY

May 29, 2024 9 Min Read

If your goal is to build a well-defined and strong chest, incline dumbbell flys are a great way to help you get there. They isolate your upper chest muscles and...

BEST AT-HOME LEG WORKOUTS FOR WOMEN

May 28, 2024 15 Min Read

Ladies, if you’re ready to build lower body strength and tone your legs, this one's for you! I’m glad you’re looking into ways to train your legs with at-home...

8 EFFECTIVE DYNAMIC STRETCHES FOR YOUR UPPER BODY

May 26, 2024 12 Min Read

What is something that can help enhance mobility, prevent injuries, and improve performance? If you guessed dynamic stretching, you had the right answer. That said, when most people hear...

THE DECLINE BENCH PRESS: A FULL GUIDE

May 26, 2024 6 Min Read

If you are looking to get a bigger and stronger chest, you are not alone. I am always on the lookout for new exercises and techniques to grow my chest...

HOW OFTEN SHOULD YOU CHANGE YOUR WORKOUT ROUTINE?

May 24, 2024 6 Min Read

When it comes to seeing results with your workout routine … consistency is key. While this is true, it's also important to make sure that you aren't sticking with the...

TOP EXERCISES FOR THE BEST ARM WORKOUT

May 24, 2024 12 Min Read

One of the most common workouts you’ll see people doing is arm workouts. I mean, who doesn’t love a good arm day?! Your arms are some of the first muscles...

HOW LONG DOES IT TAKE TO REGAIN MUSCLE?

May 24, 2024 14 Min Read

If you've been working out for a while, you probably know how hard it is to gain muscle. For most of us, it can take years and years of...

HOW TO DO PLANK WALKS

May 24, 2024 5 Min Read

We all know about the standard exercise known as the plank. Some people do this exercise from their hands and some people do it from their elbows. The problem is,...

THE 10 BEST QUAD EXERCISES

May 21, 2024 11 Min Read

Have you ever seen someone with huge muscles on the front of their thighs? Four muscles make up that muscle group, and they are called your quadriceps (AKA your quads). ...

THE 5 BEST CABLE TRICEPS EXERCISES FOR MAXIMUM MUSCLE GROWTH

May 17, 2024 7 Min Read

If you’re looking for new exercises to take your tricep training to the next level, you’re in the right place! Your triceps make up two-thirds of each arm. Your biceps make...

THE BENEFITS OF TRAINING WITH RESISTANCE BANDS

May 17, 2024 9 Min Read

With all the different equipment that’s available to us … It can be hard to know exactly what to use in the gym. The good news is, you can see...

Dr. Chad Kerksick: Should You Lose Weight Before Building Muscle?

DR. CHAD: SHOULD YOU LOSE WEIGHT BEFORE BUILDING MUSCLE?

May 09, 2024

This question gets posed quite a bit as it is commonly discussed and thought that you can’t gain muscle and lose fat at the same time. Much of this thought...

INDOOR CYCLING: THE BENEFITS & MORE

Mar 19, 2024 6 Min Read

I know - Not every season is the best for cycling outdoors. Depending on where you live, you may have to trek through snow, super hot weather, or even rain....

ARNOLD PRESS MUSCLES WORKED: WHAT YOU SHOULD KNOW

Mar 14, 2024 9 Min Read

If you want to build muscle in your shoulders, you’ve come to the right place. Today, we’re talking about one of the best shoulder exercises there is: The Arnold Press....

HOW TO PROPERLY PERFORM BOX SQUATS

Mar 12, 2024 6 Min Read

Variety in your workout routine can always be a good thing. Plus, it can be nice to switch things up and get out of the same old routine. No matter...

FRONT DUMBBELL RAISES: SCULPT YOUR SHOULDERS

Feb 28, 2024 4 Min Read

I don’t know a single person who doesn’t want sculpted, well-defined shoulders. After all, it is a very appealing look. As you probably already know, there are a lot of...

LANDMINE SQUATS: EVERYTHING YOU NEED TO KNOW

Jan 11, 2024 10 Min Read

Doing the same old barbell back squats over and over again can get boring. Plus, if follow the same workout routine week after week and become stagnant … so can...

THE HEX PRESS: WHAT IS IT AND HOW TO DO IT

Dec 26, 2023 8 Min Read

At some point, every one of us feels the need to switch up our workout routine. If you’re anything like me, I tend to get bored of the same workouts...

THE BENEFITS OF SHOULDER SHRUGS

Dec 26, 2023 5 Min Read

Whether you are looking to build big traps or fix your posture, shrugs can help! I know for me (someone who sits at a desk all day) … shrugs are...

SQUAT ALTERNATIVES FOR YOUR LOWER BODY

Dec 26, 2023 8 Min Read

Everyone knows if you want big legs, squats are going to help. It’s a heavy and difficult exercise that targets your quads, hamstrings, and glutes very well. You’ll even get...

THE BENEFITS OF LIFTING HEAVY

Nov 10, 2023 6 Min Read

Everybody is always looking for a hack. While I am a firm believer that these don’t really exist … weightlifting is about as close as you can get to a...

WHY WALKING MATTERS

Nov 10, 2023 2 Min Read

Walking is an excellent way for people to get out and breathe some fresh air. You just feel better (physically and mentally) if you get outside and go for a...

LATERAL RAISES: MUSCLES WORKED & BENEFITS

Nov 10, 2023 8 Min Read

If you want bigger, stronger, or more defined shoulders, don't skip lateral raises! Do them right and lateral raises can be crazy effective for muscle building. Do them enough and...

THE BEST GLUTE EXERCISES FOR BIGGER GLUTES

Oct 20, 2023 9 Min Read

Training the glutes isn't just for those who are looking to turn heads in their favorite pair of pants. A well-rounded backside is a characteristic of a strong, functional human....

TOP SHOULDER WORKOUTS FOR STRONGER SHOULDERS

Oct 13, 2023 8 Min Read

There are a bunch of reasons why someone may want to add shoulder workouts to their exercise routine. They may want to look a certain way … they may...

MOBILITY EXERCISES: MOVE WITH CONFIDENCE

Oct 02, 2023 12 Min Read

When you think of training, what do you think of? Some of us think about strength training. Some of us think about training for a marathon. Some of us...

THE BEST PRE-WORKOUT SNACKS FOR PERFORMANCE

Oct 02, 2023 5 Min Read

Do you ever get tired in the middle of a workout? Or maybe you have days when the weights feel heavier ... the workout seems harder ... and you just can't...

CABLE MACHINE ARM WORKOUT

Sep 25, 2023 12 Min Read

If you walk into any commercial gym during busy hours, I can almost guarantee you one thing. At least a handful of people will be doing arm workouts. It’s...

GOBLET SQUATS: HOW TO DO THEM THE RIGHT WAY

Sep 14, 2023 7 Min Read

If you’re anything like me, squats are one of your favorite exercises. When I first got into fitness, I used to do them religiously. As a beginner, I quickly became...

TOP 10 CABLE BACK WORKOUTS

Aug 18, 2023 14 Min Read

If you want to build a great physique, it would be impossible to do it without having a great back. The muscles in the back are some of the largest...

HOW MANY DAYS A WEEK SHOULD YOU WORK OUT?

Aug 18, 2023 6 Min Read

Exercising regularly can be very beneficial for your overall health and wellness. From lowering stress to helping prevent heart obesity, it’s hard to argue against the benefits of exercise. But...

HOW OFTEN SHOULD YOU LIFT WEIGHTS?

Aug 14, 2023 5 Min Read

How many times have you heard that the more you train, the better your results will be? When a lot of people first start lifting, they assume that more...

10 BICEP EXERCISES FOR BIGGER ARMS

Aug 14, 2023 9 Min Read

There is a reason why flexing your biceps is a common symbol used to showcase your strength. The biceps, although small, are some of the most noticeable muscles by those around you. Having...

WHAT IS BULKING? WHAT IT IS AND HOW TO DO IT

Jul 26, 2023 13 Min Read

If you’ve been working out, or even if you’re interested in working out … you’ve probably heard of the term “bulking” before. Usually, this is a term you’ll hear guys...

HOW TO PLANK PROPERLY

Jul 26, 2023 10 Min Read

Planks are a super popular exercise that can help you make massive progress along your fitness journey. Heck, they can even improve your quality of life! Now, I’m sure you’ve...

HOW MANY DAYS A WEEK SHOULD I WORK OUT TO BUILD MUSCLE?

Jul 26, 2023 6 Min Read

Whether you’re just getting started in the gym, or you’ve been an avid lifter for years … you may be wondering “How many days a week should I work out...

WORKING OUT BEFORE BED: BENEFITS AND DRAWBACKS

Jul 18, 2023 7 Min Read

Look, I get it. Life can get busy, and fitting a workout into your busy lifestyle can be hard. Sometimes that means we have to get a workout in late...

12 BENEFITS OF DEADLIFTS

Jul 14, 2023 9 Min Read

The deadlift is often referred to as the king of all exercises, and for good reason. Deadlifts are one of the biggest bang for the buck exercises in the books....

FULL-BODY BARBELL WORKOUT

Jul 08, 2023 12 Min Read

Using a barbell is one of the most effective ways to train your entire body. These barbell workouts allow you to build strength, muscle, and coordination by working multiple muscle...

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