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Resistance training is key to building muscle and strength, but varying your intensity & repetition can lead to different outcomes. In this article by Dr. Chad Kerksick, learn to calculate your ideal weight and reps to reach your desired muscular changes and goals.
Soy versus milk protein? It depends on what you're end goal is. Both have overall health benefits, but when combined with exercise and resistance training they can deliver different outcomes. Read Dr. Chad Kerksick's review of each to see which one is best for you!
Dr Chad Kerksick looks at the different types of Whey Protein, what they are comprised of, and how studies have shown that use of whey protein can increase strength and lean mass in athletes as well as aid in body composition and fat loss.
While meat is a natural source of creatine, Dr. Chad Kerksick illustrates the excessive amount and cost associated with consuming the suggested 3-5 grams of daily creatine through beef, chicken, fish, pork and other foods.
“I need you to settle something for me once and for all. Should I load with creatine or not?”
Good question. This topic is one that takes a complete perspective with regards to how it can affect your exercise and nutrition plan [...]
We've all heard of resting between sets, but have you ever tried resting between reps? Dr. Chad Kerksick looks at the use of short rest periods between reps and the effects on overall strength and power.
Have you looked at the calendar? Has it hit you that you have around ten weeks before the month of June and the official start of summer? Yeah, that is correct; it is time to get serious. Before you know it, it will be time for you to look your best. No shirts and shorts […]
1st Phorm Athlete, Tony Friedrich, spends a lot of time at the gym. So when it comes to choosing a new gym that fits your needs, he has some useful insight, tips & things to look for.
Having trouble getting to sleep or problems staying asleep? Dr. Chad Kerksick looks at 2 well documented ingredients, melatonin & valerian, that promote restful sleep.
Dr Chad Kerksick looks at the body's testosterone release in regards to the type of exercise being done, the amount of muscle recruited, intensity and how it all relates to muscle growth.
Dr. Chad Kerksick of 1st Phorm looks at how overeating for only a 2 months can cause long term effects not only on your weight but fat percentages and muscle cell functions.
You've probably heard of creatine - a common workout supplement - and it's possible you've heard of beta-alanine as well.
However, have you ever thought of what they could do together? In this article, we'll look at the history of using creatine, and the research behind pairing [...]
The positive effect derived from high-intensity interval work continues to amaze me, and I have been a fan of intervals for a long time. Mainly because it appeased to my anaerobic sporting interests I developed from playing hoops and such. Easily the biggest problem with this research was that it wasn’t practical for many people […]
A few months back I indicated I was going to develop a series centered upon energy, calories and how it relates to weight loss, weight gain, body composition, etc., but one thing lead to another and it still hasn’t been completed. As an enthusiast of exercise and fitness, you need to be made aware that […]
Imagine being able to exercise with only 10% of the amount of work as someone else and achieve the same amount of beneficial change to your body. It almost sounds like a gimmick or something you would see on a late night television commercial. These results aren’t a gimmick and in fact a number of […]
As someone who has examined a number of research studies devoted to weight loss and conducted a handful of them as well, the process of losing weight is anything but easy. One approach of a respected university colleague of mine tells his classes, “Just don’t eat. You want to lose weight, just don’t eat and […]
How many of you have ever wondered what impact it might have if you did weights or cardio first when you go to the gym? Maybe you burn more fat if you do cardio first or weights first? Or maybe it negatively impacts your ability to improve your aerobic fitness or your strength? An interesting […]
I was reading through some past blog posts on the 1st Phorm site and I came across a past blog by 1st Phorm CEO and good friend, Andy Frisella titled “Intensity: either show up with it or get out of the way” that encouraged readers to get after it when you step foot inside the […]
A number of feeding approaches have been thrown around when it comes to taking your protein. Most research studies and most gym-goers deliver the entire dose of protein and/or amino acids in one fast dose. Another approach, rarely used in everyday life, is to sip on the protein shake over the course of several hours. […]
I’m sure most of you know some person or maybe several people who lose weight, gain it back, lose weight again, gain it back and so the cycle goes. Well they certainly aren’t alone as weight loss is challenging, and as you’ll see maintaining weight loss may be even more challenging. Only 20% of people […]
If you’ve followed my last two blogs in the “Choosing the Right Program” series you knew this program was coming. This is the last installment of the program I use and should be used directly after the 4 week prep program. In these five weeks you will be working up to heavy doubles in the […]