Articles

Jul 08, 2023 7 Min Read

My first experience with rucking was a bit unique. A few years ago, I received a text message that simply had a date (That was about 2 weeks away) and...

CHEST AND BACK WORKOUT WITH DUMBBELLS

Jun 29, 2023 12 Min Read

Building upper body strength is one of the best things you can do to take your fitness to the next level. It can also help improve the quality of your...

HOW TO DO THE REVERSE CRUNCH

Jun 29, 2023 3 Min Read

So you want to learn more about reverse crunches? Well, I'm a firm believer that it's never too early or too late to prepare for swimsuit season ... and reverse...

Is It Better to Work Out In The Morning or Night?

IS IT BETTER TO WORK OUT IN THE MORNING OR AT NIGHT?

Jun 27, 2023 11 Min Read

When you're first introduced to the fitness community, it can be confusing. Everyone seems to have an opinion on how you can get the best results from your workouts. For...

Deadlifts Vs. Romanian Deadlifts: What's The Difference?

CONVENTIONAL DEADLIFT VS. ROMANIAN DEADLIFT

Jun 16, 2023 9 Min Read

Most people know what deadlifts are. You've heard of them before too, right? Believe it or not, there are actually multiple variations of deadlifts as well. Now, maybe that isn't...

6 WAYS TO IMPROVE FAT LOSS

Jun 13, 2023 5 Min Read

For many people, myself included, losing weight is a difficult task. Since it is difficult, many of us look for ways to speed things up ... to boost our metabolism...

7 HABITS THAT’LL IMPROVE YOUR WORKOUT

Jun 05, 2023 8 Min Read

When it comes to the fitness lifestyle, the time we spend working out tends to be the main point of focus and gets the majority of the credit, but it shouldn’t....

GLUTE BRIDGE BENEFITS FOR YOUR BODY

Jun 01, 2023 5 Min Read

Let me guess, you're here because you're curious how to build a bigger booty. Well, I don't blame you. Building your glutes is all the hype nowadays. I think I...

THE BEST 3-DAY WORKOUT SPLIT FOR ALL FITNESS LEVELS

May 26, 2023 14 Min Read

A lot of people think that the only way to do "better" is to do more. More reps, more set, more time in the gym ... you name it. Well,...

HOW LONG SHOULD YOU REST BETWEEN SETS?

May 17, 2023 5 Min Read

So you have your workout program and you’ve made it to the gym. You warmed up, made it over to the squat rack, and you're ready to go. When the...

LEG PRESS FOOT PLACEMENT VARIATIONS

May 12, 2023 9 Min Read

When it comes to strengthening the legs, there aren’t many exercises better than the leg press. It’s a phenomenal exercise for loading up the heavy weight on your lower body....

THE BEST BACK EXERCISES

May 12, 2023 12 Min Read

Do you know how important it is to have a strong back? It's super important! That's because your back has major muscle groups that are involved in almost any kind...

10 EFFECTIVE EXERCISES FOR BETTER ARM WORKOUTS

May 12, 2023 7 Min Read

When many people think about someone with big, strong muscles ... they’re thinking about arm muscles. We’re probably programmed to think that way because we use our arms for virtually everything. But also, many...

IS THERE A BEST TIME TO WORK OUT?

May 11, 2023 5 Min Read

Let's say you're starting a new fitness routine. You plan, build a schedule, and make sure you're all set up for success ... but wait, there's one big hang up....

5 REASONS WOMEN SHOULD LIFT WEIGHTS

May 10, 2023 5 Min Read

When I used to think of the gym, I would immediately think of big guys in tank tops high-fiving and throwing around heavy weight. Now that I have more experience...

HOW LONG DOES IT TAKE TO LOSE MUSCLE?

May 05, 2023 6 Min Read

Let’s say you workout on a regular basis and have a good amount of muscle, but you are about to take an extended vacation. Can you lose any muscle during...

WORKING OUT TWICE A DAY: SHOULD YOU DO IT?

May 05, 2023 8 Min Read

If you work out regularly, you are already familiar with many of the benefits that come with exercise. But have you considered the impact that going to the gym twice...

HOW TO DO SPIDER CURLS PROPERLY

May 01, 2023 6 Min Read

The first time I heard about this exercise, I was confused. Then, once I found out what these actually were, I realized why people were talking about them. It’s a...

BODY RECOMPOSITION: HOW TO LOSE WEIGHT AND GAIN MUSCLE

Apr 21, 2023 8 Min Read

Can you lose body fat and gain muscle mass at the same time? Sounds too good to be true, right? Well ... that's what a body recomposition is! A body...

THE BEST LEG STRENGTHENING EXERCISES

Apr 21, 2023 8 Min Read

This is probably not what you want to hear but … you have to stop skipping leg day! Tough to hear, right? Sometimes the truth hurts, and so does leg day!...

How Many Calories Do You Burn From Walking?

HOW MANY CALORIES DOES WALKING BURN?

Apr 04, 2023 7 Min Read

Do you know how many calories you burn from walking? If not, no worries ... you are not alone. Many don’t realize how a walk a day can benefit you. In this...

10 AB EXERCISES FOR DEFINED ABS

Mar 29, 2023 9 Min Read

When I ask someone what their fitness goals are, I often hear the response ... "I just want abs!" Well, if some six-pack abs and a strong core are what...

HOW TO TRANSFORM YOUR BODY - 8 HABITS TO LEARN

Mar 28, 2023 10 Min Read

It doesn’t have to be January 1st to improve the quality of your life. Every year, January 1st is the time when the topic of conversation is about a “New...

SHOULD YOU STRETCH BEFORE OR AFTER A WORKOUT?

Mar 23, 2023 7 Min Read

"Should I stretch before or after a workout?" This is an age old question, and for a while it was highly debated. Fitness experts used to argue whether you should...

HOW TO GET MOTIVATED TO WORK OUT

Mar 23, 2023 7 Min Read

Have you taken the time lately to look at yourself in the mirror and evaluate what you see? Do you love what you see ... or are there things you'd...

THE BEST DELTOID EXERCISES TO BUILD YOUR SHOULDERS

Mar 23, 2023 11 Min Read

If there is one muscle group that gets less praise than it deserves, it’s the deltoids. Commonly referred to as “the delts” ... these are shoulder muscles that can help...

DOES SWEATING HELP YOU LOSE WEIGHT?

Mar 23, 2023 4 Min Read

Working up a sweat at the gym can be a pretty satisfying sign that you’re giving your body a proper workout. …But does sweat really mean that you’re burning off...

9 GREAT UPPER BODY EXERCISES

Mar 22, 2023 8 Min Read

Did you know there are roughly 600 muscles in your body? I know that seems like a lot ... and that's because it is a lot! It makes you wonder,...

BEST CORE WORKOUTS FOR STRENGTH AND STABILITY

Mar 13, 2023 13 Min Read

One of the most sought after body features among many men and women is a well defined core. I mean, who doesn’t want a nice six pack? I think that's...

HOW TO SQUAT CORRECTLY: SQUAT FORM 101

Mar 08, 2023 5 Min Read

Squats are one of the most effective and functional movements you can do to improve your fitness. Heck, you can even get a massive benefit for your everyday life too....

SHOULD YOU DO CARDIO BEFORE OR AFTER WEIGHTS?

Mar 07, 2023 5 Min Read

Most people go to the gym to either lift weights, do cardio, or do a combination of both. If you're anything like me, you probably like doing a healthy mix...

HOW TO IMPROVE GRIP STRENGTH

Mar 06, 2023 10 Min Read

You probably don’t think much about grip strength every day. It seems like not much of a big deal when you compare it to general muscle strength ... But actually,...

DECLINE PUSH-UPS: AN AMAZING WORKOUT FOR YOUR CHEST

Mar 01, 2023 7 Min Read

Push-ups are a lot of people’s go-to exercise for building upper body strength. After all, it takes effort to push yourself up and down repeatedly. But not all push-ups are...

BEST CHEST WORKOUTS WITH DUMBBELLS

Feb 28, 2023 12 Min Read

A few chest workouts with dumbbells can help you build a bigger and stronger chest in no time! Find exercises at 1stphorm.com.

WHAT TO DO AT THE GYM

Feb 27, 2023 8 Min Read

I still remember it as if it happened yesterday... The first day I ever stepped foot in a gym. To me, it was intimidating. Up until this point in my...

10 DUMBBELL EXERCISES FOR BETTER RESULTS

Feb 17, 2023 13 Min Read

Have you ever wondered why there are so many different types of gym equipment out there? I mean, there are 5+ different pieces of equipment that can do the same...

THE 6 BEST FOREARM WORKOUTS

Feb 16, 2023 7 Min Read

When most people think about arm workouts ... they think about their biceps and triceps. But, what about your forearms? Why is it that the forearms always get overlooked? After all, having...

13 BEST CABLE LEG EXERCISES

Feb 08, 2023 10 Min Read

So you're looking to get in a killer leg workout ... but you only have access to a cable machine. Maybe the gym is crowded, you're in a hotel gym,...

THE TOP 12 CABLE MACHINE AB EXERCISES

Feb 08, 2023 14 Min Read

Let’s face it ... We all want a six pack. But, if you’re like me, I’m sure you’re tired of doing the same old ab exercises over and over again....

WHAT HELPS SORE MUSCLES AFTER A WORKOUT?

Feb 06, 2023 15 Min Read

Experiencing soreness after a workout is most likely familiar to anyone who’s done it before. It’s inevitable that you’ll be sore when you first start working out, but that's not...

THE BEST BACK EXERCISES FOR WOMEN

Feb 06, 2023 11 Min Read

Now, I don’t know about you ladies, but I’ve always wanted a smaller waist, and wanted to let you in on a little secret today… Strengthening and shaping your back...

10 AMAZING CABLE EXERCISES FOR YOUR GLUTES

Feb 06, 2023 8 Min Read

Want to know a great way to help build some extra muscle in your glutes? Well, you’re in the right place. Today, I wanted to introduce you to a highly underrated way...

HOW MUCH WEIGHT CAN YOU LOSE IN A MONTH?

Feb 06, 2023 7 Min Read

There are a lot of people out there looking to lose weight. So many that almost all weight-loss ads claim some extreme numbers or guarantees on what you can lose... But...

HOW LONG DOES IT TAKE TO BUILD MUSCLE?

Feb 01, 2023 7 Min Read

Most people work out to get fit and many people equate fitness with muscle gain. Although we’re all willing to put in the effort to get fit, many of us...

HOW TO LOSE ARM FAT

Jan 26, 2023 6 Min Read

That stubborn arm fat can be a source of frustration for a lot of us. Heck, even for those of us who already have an active lifestyle. Not only can...

10 EASY AND EFFECTIVE FOAM ROLLER EXERCISES

Jan 25, 2023 8 Min Read

If you're someone who works out regularly ... I'm sure you understand just how important mobility work can be. If you don't stay on top of your mobility, things can...

BEST CABLE MACHINE EXERCISES

Jan 23, 2023 11 Min Read

The cable section of the gym isn't always the easiest place to navigate. Plus, all the different attachments and exercise variations can make cable workouts ... well, confusing. However, cable...

MUSCLE GROUPS YOU SHOULD WORK OUT TOGETHER

Jan 23, 2023 9 Min Read

An important, but often overlooked part of any exercise routine is resistance training. It’s quite common for people to just focus on cardio without really looking into other forms of...

What is Fasted Cardio and What are the Benefits?

THE BENEFITS OF FASTED CARDIO

Jan 23, 2023 6 Min Read

On paper, it seems like weight loss should be pretty straightforward. You burn more calories than you consume; so eat less, workout more and as a result you’ll burn fat...

GLUTE EXERCISES FOR THE GYM

Jan 18, 2023 7 Min Read

So you want to work the glutes? “Hey Siri, play my booty playlist.” Let’s get to work! Glutes are one of my favorite muscles to train because let’s face it,...

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THE 3-DAY WORKOUT SPLITS:
A GUIDE FOR ALL FITNESS LEVELS

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THE 3-DAY WORKOUT SPLITS:A GUIDE FOR ALL FITNESS LEVELS

THE 3-DAY WORKOUT SPLITS:
A GUIDE FOR ALL FITNESS LEVELS