Health & Fitness Blog | 1st Phorm

WALKING WITH WEIGHTS: BENEFITS AND RISKS

Jun 19, 2024 10 Min Read

Walking is a great cardiovascular exercise that offers many benefits. Unlike high-impact workouts, walking is low-impact and requires very little skill. For those just getting started on a fitness journey,...

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....

WHEN IS THE BEST TIME TO TAKE COLLAGEN?

Jun 12, 2024 5 Min Read

Collagen supplements have become quite popular nowadays. Most people like to use them to maintain youthful skin, strong nails, and healthy joints and hair. Collagen can also benefit the health...

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...

RDL FORM: HOW TO MASTER THE ROMANIAN DEADLIFT

Jun 05, 2024 10 Min Read

So, you want to learn how to master Romanian deadlifts (RDL), huh? Well, that’s good to hear because you’ve really been missing out! Romanian deadlifts are a staple exercise for...

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...

ARE GREENS POWDERS GOOD FOR YOU?

May 28, 2024 8 Min Read

In the past few years, greens powders have been getting more and more popular. There's a good reason for this, too! If you haven't heard, greens powders can help with several...

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...

MULTIVITAMINS FOR MEN: WHAT TO LOOK FOR

May 28, 2024 4 Min Read

If you're anything like me, you've always known that you should be taking a multivitamin. At least, that's what most of us were told when we were growing up. Sure,...

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). ...

DO VITAMIN C SUPPLEMENTS WORK?

May 21, 2024 4 Min Read

Growing up I was always told to drink my orange juice to keep myself healthy. After learning more about the reason why, it totally makes sense! The reason I, like...

THE 5 MAIN TYPES OF COLLAGEN AND THEIR BENEFITS

May 21, 2024 9 Min Read

Let’s talk about a popular protein we all know and love: Collagen. It’s no secret that your body needs protein for several aspects of your health. I mean, everything...

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...

THE BENEFITS OF FISH OIL

May 17, 2024 8 Min Read

Fish oil: It's a supplement I'm sure you've heard plenty about. If you haven’t heard of fish oil before, I'd be surprised! When it comes to supplements, it's among the...

IS IT OKAY TO WORK OUT BEFORE BED?

May 15, 2024 7 Min Read

Sleep and exercise go hand in hand when it comes to leading a healthy lifestyle. This is something we all know very well. Ironically enough, regular exercise can have a...

THE BEST HIGH-CARB LOW-FAT FOODS

May 11, 2024 5 Min Read

I am sure that you have heard at least one negative thing about carbs. I know I have. “Carbs make you fat.” “If you want to lose weight, you have...

MULTIVITAMINS FOR WOMEN: WHAT TO LOOK FOR

May 10, 2024 6 Min Read

Multivitamins are one of those things that we all hear we should be taking, but often forget about. Growing up, I did a very poor job of giving my body...

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...

THE ULTIMATE GUIDE TO HYDRATION AND RECOVERY

May 09, 2024 9 Min Read

Most people know that water is extremely important to their health. I’d be willing to bet they also know that proper hydration is crucial when exercising, too. Your body is,...

WHICH IS BETTER: WHEY PROTEIN OR CASEIN?

May 04, 2024 8 Min Read

If you go to the gym regularly, you’ve definitely seen protein powder before. Heck, you may even use one right now. After all, protein powders can be great for post-workout...

MASS GAINER PROTEIN: WHAT IS IT, AND IS IT WORTH IT?

May 03, 2024 11 Min Read

If you’re trying to build muscle, you’ve come to the right place! There are a lot of strategies and tools that can help, one of those being mass gainers. But,...

WHEY PROTEIN: SHOULD YOU USE IT?

Apr 26, 2024 7 Min Read

We all hear about 1,000 different things that can help when it comes to our health and fitness goals. For this reason, it can be really hard to know what's...

THE BEST HEALTHIER CRUNCHY SNACK ALTERNATIVES

Apr 16, 2024 6 Min Read

Growing up, I was always going to the cupboard and grabbing the easiest snacks. For me, it was chips, sugary cereals, and lots of cookies! I couldn’t stop eating those...

BEST PROTEIN POWDER FOR RUNNERS

Apr 01, 2024 12 Min Read

There are a lot of runners out there with the drive to be the best. They train hard, they compete, and they take their hydration very seriously. That's why electrolyte...

HOW TO CHOOSE THE RIGHT PLANT-BASED PROTEIN POWDER

Mar 30, 2024 9 Min Read

Protein is a hot topic today, and for good reason. As health & fitness become bigger priorities in our lives, protein naturally gets talked about more and more. Protein is important...

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....

WHAT IS A CUTTING DIET?

Mar 13, 2024 16 Min Read

Looking to completely transform your body? Well, you aren’t alone. Pretty much everyone nowadays is, and it’s not a bad thing. Being lean is a sign of good health,...

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...

BCAAS VS CREATINE: WHICH IS BETTER?

Feb 29, 2024 10 Min Read

When it comes to sports supplements, two that you'll often hear about are BCAAs and creatine. There's plenty of research on them, and they can both help you reach your...

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...

Can You Take Pre-Workout on an Empty Stomach?

WHAT ARE THE BENEFITS OF PRE-WORKOUT?

Feb 15, 2024 11 Min Read

As humans, we're always looking for a new or better way to gain a slight edge and improve. When it comes to making sure you get the best workout, it’s...

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...

ARE GREEN POWDERS GOOD FOR YOU?

1st Phorm Supplement, Fitness, & Nutrition Articles