Health & Fitness Blog | 1st Phorm

Mar 17, 2025 13 Min Read

If there’s one exercise out there people label as the king of all exercises, it’s the deadlift! It works pretty much every muscle in your lower body, and it works...

BEST LOW-IMPACT HIIT WORKOUTS FOR YOU

Mar 17, 2025 10 Min Read

Looking for an effective low-impact HIIT workout that's easier on your joints? You're in the right place! High-intensity interval training (HIIT) has been a rising trend in the fitness industry...

HOW MANY EXERCISES PER MUSCLE GROUP SHOULD YOU DO?

Mar 10, 2025 12 Min Read

When people first get into working out, they usually have some questions. One of the most common ones I get when it comes to workouts is: "How many exercises per...

MASTERING THE CLOSE-GRIP BENCH PRESS

Mar 06, 2025 7 Min Read

Listen ... I've spent countless hours in the gym perfecting various bench press variations. However, I think there's something special about the close-grip bench press. It's an exercise that I...

HOW TO BUILD MUSCLE AT HOME

Mar 05, 2025 7 Min Read

As a trainer and nutrition coach, one of the most common questions I get asked is, "Can I really build muscle without a gym?" The answer is yes! Not only...

BEST GLUTE EXERCISES: TRANSFORM YOUR BODY

Mar 03, 2025 11 Min Read

Glutes are a hot topic recently. If you find yourself looking to grow your glutes, you are not alone! The fact of the matter is that there are quite a...

WHAT IS THE BEST ASHWAGANDHA SUPPLEMENT?

Feb 27, 2025 7 Min Read

Ashwagandha might be one of the most popular supplements around right now. Why? Because it's awesome, and has a ton of different benefits! Ashwagandha has been used for centuries in...

YOUR GUIDE TO THE BATTLE ROPE WORKOUT

Feb 25, 2025 8 Min Read

A battle rope workout isn't just about flailing ropes around. It's a workout that can really kick your butt. Whether you're new to battle rope workouts or looking to level...

IS PEA PROTEIN A COMPLETE PROTEIN?

Feb 21, 2025 10 Min Read

Plant-based diets have become pretty common over the last couple of decades ... They've been pushed in the media, and even get taught in some schools. My high school English...

BEST BICEP EXERCISES

Feb 19, 2025 11 Min Read

If I asked you what muscle stands out the most when you see people in the gym, what would you say? You could say their chest. Maybe it's their quads,...

EFFECTIVE PLYOMETRIC EXERCISES FOR TRAINING

Feb 17, 2025 11 Min Read

Have you ever seen somebody looking a little bit crazy jumping around in the gym? Maybe they're jumping up into the air ... Maybe they're doing push-ups and flying off...

HACK SQUATS: MUSCLES WORKED & BENEFITS

Feb 17, 2025 8 Min Read

In the fitness world today, everybody is after the trick to getting the perfect legs and glutes… And if you're looking to maximize your lower body gains, hack squats can...

WHAT IS THE ARNOLD SPLIT?

Feb 15, 2025 6 Min Read

Hey! If you're looking to build some serious muscle like the Austrian Oak himself, you've come to the right place... Today, we're diving deep into one of the most legendary...

WHAT IS A 5X5 WORKOUT PROGRAM?

Feb 04, 2025 5 Min Read

Let me tell you something about building strength and muscle. After years of studying, I've learned there are many effective programs out there. However, the 5x5 workout program stands out...

BEST CORE EXERCISES: YOUR GUIDE TO A STRONG CORE

Feb 03, 2025 8 Min Read

Let me tell you something that hit me during my workout yesterday. I was in the middle of a deadlift session, and it reminded me exactly why I'm writing this...

Vegan Protein Powder: The Complete Guide to Plant-Based Protein Supplements

VEGAN PROTEIN POWDER: A GUIDE TO PLANT-BASED PROTEIN

Feb 03, 2025 6 Min Read

Let's talk about something that's becoming more and more popular ... vegan protein powder! I think we've all heard at some point about the importance of protein. It's not just...

SYNTHETIC VS NATURAL VITAMINS: THE BEST CHOICE

Jan 28, 2025 4 Min Read

In today's fast-paced world, getting proper nutrition isn't always easy. That's why understanding the difference between synthetic vs natural vitamins can be crucial. Heck, it can be even more. important...

UNDERSTANDING PROBIOTIC SUPPLEMENTS

Jan 28, 2025 5 Min Read

Ever looked in the mirror and wondered what's really going on inside your body? Here's something that might surprise you: your body is home to trillions of bacteria. That number...

BUILD MUSCLE WITH SUPERSET WORKOUTS

Jan 27, 2025 5 Min Read

Looking to transform your fitness routine with superset workouts? You're about to discover how these time-efficient training methods can revolutionize your results ... and trust me, they're a game-changer for...

HOW TO EXERCISE FOR BLOATING RELIEF: A COMPLETE GUIDE

Jan 21, 2025 5 Min Read

That "blah" feeling of being bloated ... we've all been there, right? Listen, I get it. Whether it's from that big meal you just had, or maybe it's just one...

THE PROS AND CONS OF MULTIVITAMINS

Jan 20, 2025 5 Min Read

If I were to guess ... Then I'd be confident in saying that we have all heard about how important it is to take your multivitamins (1). If you were...

10 GRIP STRENGTH EXERCISES FOR MAXIMUM RESULTS

Jan 18, 2025 13 Min Read

Grip strength has been a hot topic recently, and it’s not just because people want to deadlift more weight. I mean, yes, they do. Who wouldn’t want to be stronger...

WHY ARE MY ABS UNEVEN?

Jan 17, 2025 12 Min Read

Have you ever looked in the mirror, flexed your abs, and didn’t like what you saw Maybe you saw some muscles showing up top, but couldn’t see your lower abs....

12 EXERCISES FOR A KILLER CHEST WORKOUT

Jan 14, 2025 17 Min Read

If you’re looking to build some muscle in your chest, you’ve come to the right place. Chest day has always been my favorite day in the gym. There are many...

THE ULTIMATE 4-DAY WORKOUT SPLIT

Jan 08, 2025 8 Min Read

Everybody wants to know what the best workout split is. If you find it, please let me know ... Because at the end of the day, there’s no best workout...

COLLAGEN BENEFITS AND HOW TO GET THEM

Jan 06, 2025 9 Min Read

Everyone knows that protein is an essential part of every diet. Not every type of protein is the same though. There are so many different types of proteins found in...

THE BENEFITS OF A WEIGHT LIFTING ROUTINE

Jan 02, 2025 8 Min Read

Everyone is looking for the secret sauce when it comes to seeing results in the gym. What workouts are going to help me gain muscle? What workouts are going to...

WHAT IS THE VERTICAL DIET & SHOULD YOU TRY IT?

Dec 30, 2024 9 Min Read

Most people think of diets as something for weight loss. But diets can be for more than just that… Sure, some diets are out there to help you lose...

CAN YOU TAKE VITAMINS ON AN EMPTY STOMACH?

Dec 28, 2024 5 Min Read

We all know how important vitamins can be for staying healthy. What many of us don't realize is that when and how you take them matters. Many people wonder, "Can...

11 MID-BACK EXERCISES FOR STRENGTH AND STABILITY

Dec 27, 2024 15 Min Read

Ever notice how often we tend to overlook our mid-back when working out? It’s easy to focus on the more visible muscles, but it's not a great idea to...

EXERCISES THAT BURN THE MOST CALORIES

Dec 26, 2024 11 Min Read

Everybody seems to be worried about how many calories they are burning these days. For this reason, a lot of people are always looking for the exercises that burn the...

FISH OIL: PROS AND CONS

Dec 20, 2024 10 Min Read

The Western diet certainly isn’t perfect. I don’t know anyone who would say it is either. We have so much access to the healthy foods we need, but most of...

WHAT IS THE BEST EXERCISE FOR FAT LOSS?

Dec 18, 2024 9 Min Read

Did you know that 73% of American adults are considered to be overweight (1)? That means around 113,000,000 adults are overweight in the US alone. If we want that number...

THE ULTIMATE GLUTES & HAMSTRINGS WORKOUT

Dec 13, 2024 10 Min Read

These days, it seems like there are two main things that people want to get from their workouts… They either want to be strong, or they want to be "toned"....

HOW LONG DOES COLLAGEN TAKE TO WORK ON HAIR?

Dec 13, 2024 9 Min Read

Collagen is a very strong and resilient protein in our bodies. In fact, many say it can be 5-10x stronger than steel! Pretty crazy, right? Turns out, we have more...

The 2024 Holiday Gift Guide For Your Fit Friends

THE ULTIMATE 2025 FITNESS HOLIDAY GIFT GUIDE

Dec 09, 2024 5 Min Read

The holidays can be stressful, but they shouldn’t be. Shopping for your friends and family shouldn’t be stressful either! If you have a loved one who is invested in...

HOW LONG DO GLYCOGEN STORES LAST DURING EXERCISE?

Dec 08, 2024 6 Min Read

Have you ever been working out and all of the sudden you feel like you’ve hit a wall? Think about it ... You get to that point where you don’t...

HOW LONG DOES IT TAKE FOR VITAMINS TO WORK?

Nov 22, 2024 10 Min Read

We’ve all heard about the importance of vitamins at one point or another. That doesn’t mean we’re all great at getting them in daily. I mean, how many people do...

Women's 4-Week Workout Plan For Beginners

BEGINNER WOMEN'S 4-WEEK WORKOUT PLAN

Nov 20, 2024 6 Min Read

Listen ... if you're like many women I talk to, you're looking for a workout plan that actually works for your body and your goals. Not another cookie-cutter program that...

WHY DOES MY MULTIVITAMIN MAKE ME NAUSEOUS?

Nov 19, 2024 5 Min Read

When you decide to take a multivitamin, you’re making an investment in your health. In my experience, multivitamins are something that can help support whole body health. For that reason,...

HOW LONG DOES IT TAKE FOR COLLAGEN SUPPLEMENTS TO WORK?

Nov 15, 2024 8 Min Read

Collagen supplements had a major surge in popularity lately. Why? Well, collagen can be pretty great for your skin, hair, nails, joints, and more. I don't think any of us...

DOES TAKING VITAMINS BREAK A FAST?

Nov 13, 2024 5 Min Read

It seems like fasting is one of the hottest topics in the health and fitness world today. If you've considered dieting before, I'm sure you've heard of this approach. A...

THE BEST VEGAN PROTEIN SOURCES

Nov 12, 2024 14 Min Read

We’ve all heard about how important protein is at one time or another. While a lot of people only associate protein with muscle tissue, it plays a much bigger role...

HOW MUCH COLLAGEN SHOULD I TAKE PER DAY?

Nov 07, 2024 5 Min Read

Everybody knows how important protein intake can be. If you didn't know that, then I'd be surprised! Well, did you also know that collagen is a type of protein? Yup...

WHAT IS CLEAR PROTEIN?

Nov 05, 2024 7 Min Read

Interested in learning about clear protein? Well, you’ve come to the right place. Most of us know about the importance of protein when it comes to our health &...

BEST TRICEP WORKOUTS FOR STRONGER ARMS

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...

TAKING VITAMINS AT NIGHT VS MORNING: WHICH IS BEST?

Nov 01, 2024 5 Min Read

Every single one of us knows how important it is to get our essential vitamins and minerals. Heck, this could even date back to your parents telling you every morning....

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...

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