Health & Fitness Blog | 1st Phorm

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...

WHAT EXERCISES BURN THE MOST CALORIES? TOP 12 PROVEN OPTIONS

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,...

COMPLETE TIMELINE: WHEN YOU'LL SEE COLLAGEN RESULTS

Nov 15, 2024 10 Min Read

Collagen supplements have become increasingly popular for supporting skin, joints, hair, nails, and more. But the big question is: How long does it take for collagen to work? Many people report...

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 &...

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...

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...

VITAMIN B COMPLEX

Oct 23, 2024 9 Min Read

Vitamins are a very important part of a balanced diet. Even knowing that, far too many of us continue to neglect them. These nutrients are important for maintaining bodily functions...

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...

BENEFITS OF MAGNESIUM

Oct 03, 2024 5 Min Read

If given the opportunity, I’m confident that every one of us would want to be the star of the show. It's a desire of most, if not all, humans...

WHAT MUSCLES DO DEADLIFTS WORK?

Sep 26, 2024 11 Min Read

Arguably, one of the best compound exercises known to man is the deadlift. If you're wondering why that is, it's because of just how many different muscles deadlifts recruit! What...

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 THAT TRANSFORM YOUR LOWER BODY

Sep 26, 2024 17 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...

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...

ARE GREEN POWDERS GOOD FOR YOU?

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