Health & Fitness Blog | 1st Phorm

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 hydration is crucial when exercising too. Your body is, after...

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...

SQUAT ALTERNATIVES FOR YOUR LOWER BODY

Dec 26, 2023 8 Min Read

Everyone knows if you want big legs, squats are going to help. It’s a heavy and difficult exercise that targets your quads, hamstrings, and glutes very well. You’ll even get...

CREATINE VS PROTEIN: WHICH IS BEST TO BUILD MUSCLE?

Dec 12, 2023 8 Min Read

Creatine and whey protein have both continued to grow in popularity over the past decade. For the most part, these products are both marketed as great ways to build...

THE BENEFITS OF LIFTING HEAVY

Nov 10, 2023 6 Min Read

Everybody is always looking for a hack. While I am a firm believer that these don’t really exist … weightlifting is about as close as you can get to a...

WHY WALKING MATTERS

Nov 10, 2023 2 Min Read

Walking is an excellent way for people to get out and breathe some fresh air. You just feel better (physically and mentally) if you get outside and go for a...

LATERAL RAISES: MUSCLES WORKED & BENEFITS

Nov 10, 2023 8 Min Read

If you want bigger, stronger, or more defined shoulders, don't skip lateral raises! Do them right and lateral raises can be crazy effective for muscle building. Do them enough and...

HOW TO CALCULATE MACROS FOR FAT LOSS

Nov 03, 2023 16 Min Read

So, you want to lose body fat and get shredded? Me too. I think pretty much anyone does, because having low body fat is a very attractive physical quality....

HOW TO FIND YOUR MACROS FOR MUSCLE GAIN

Oct 24, 2023 16 Min Read

Building muscle is simple, but I wouldn’t call it easy. Trust me, I’ve been focused on building muscle for the majority of my life. I spent years searching textbooks...

THE BEST GLUTE EXERCISES FOR BIGGER GLUTES

Oct 20, 2023 9 Min Read

Training the glutes isn't just for those who are looking to turn heads in their favorite pair of pants. A well-rounded backside is a characteristic of a strong, functional human....

L-CITRULLINE VS. CITRULLINE MALATE: WHICH IS BETTER?

Oct 13, 2023 8 Min Read

When it comes to getting the best pre-workout, you need the best ingredients. If you’re looking to get the best pump, you should definitely look into getting one with citrulline...

CREATINE HCL VS MONOHYDRATE: THE BEST CHOICE

Oct 13, 2023 10 Min Read

The supplement market has continued to grow over the last several years and for good reason. Health and fitness have become a priority in most people’s lives. I will say,...

TOP SHOULDER EXERCISES FOR STRONGER SHOULDERS

Oct 13, 2023 6 Min Read

There are a bunch of reasons why someone may want to add shoulder workouts into their exercise routine. They may want to look a certain way … They may want...

MOBILITY EXERCISES: MOVE WITH CONFIDENCE

Oct 02, 2023 12 Min Read

When you think of training, what do you think of? Some of us think about strength training. Some of us think about training for a marathon. Some of us...

THE BEST PRE-WORKOUT SNACKS FOR PERFORMANCE

Oct 02, 2023 5 Min Read

Do you ever get tired in the middle of a workout? Or maybe you have days when the weights feel heavier ... the workout seems harder ... and you just can't...

HOW TO GET MORE VITAMIN D TO IMPROVE YOUR HEALTH

Oct 02, 2023 4 Min Read

Vitamins and minerals play key roles in your body. Really, we can’t live without them! Vitamins and minerals work together in order to help support your body in a number...

CABLE MACHINE ARM WORKOUT

Sep 25, 2023 12 Min Read

If you walk into any commercial gym during busy hours, I can almost guarantee you one thing. At least a handful of people will be doing arm workouts. It’s...

SHOULD YOU DRINK A PROTEIN SHAKE BEFORE BED?

Sep 25, 2023 6 Min Read

Have you heard someone say something like this before: “You shouldn’t eat before you sleep, it’s not good for you.” Or maybe you’ve heard, “If you eat after 7 PM,...

CUTTING DIET: HOW TO PLAN AND FOLLOW ONE

Sep 25, 2023 10 Min Read

“Cutting” is a word you’ll hear about often when it comes to health and fitness. But, what exactly does “cutting” mean, and what is it referring to? Well, cutting actually...

WHAT ARE OMEGA-3 FATTY ACIDS?

Sep 15, 2023 5 Min Read

Omega-3s get talked about a lot, but they’re often oversimplified. Some people think they’re just “heart supplements.” Others assume a scoop of flaxseed covers everything. The reality is that there’s...

GOBLET SQUATS: HOW TO DO THEM THE RIGHT WAY

Sep 14, 2023 7 Min Read

If you’re anything like me, squats are one of your favorite exercises. When I first got into fitness, I used to do them religiously. As a beginner, I quickly became...

TOP 10 CABLE BACK WORKOUTS

Aug 18, 2023 14 Min Read

If you want to build a great physique, it would be impossible to do it without having a great back. The muscles in the back are some of the largest...

HOW MANY DAYS A WEEK SHOULD YOU WORK OUT?

Aug 18, 2023 6 Min Read

Exercising regularly can be very beneficial for your overall health and wellness. From lowering stress to helping prevent heart obesity, it’s hard to argue against the benefits of exercise. But...

WHAT TO MIX WITH 1ST PHORM GREENS: 11 TASTY IDEAS

Aug 18, 2023 9 Min Read

My mom always used to say, “No watching TV until you finish your vegetables!” While I didn’t understand it at the time, she really did have my best interests,...

HOW OFTEN SHOULD YOU LIFT WEIGHTS?

Aug 14, 2023 5 Min Read

How many times have you heard that the more you train, the better your results will be? When a lot of people first start lifting, they assume that more...

GREENS FOR BLOATING: DOES IT WORK?

Aug 14, 2023 9 Min Read

Bloating is a pretty uncomfortable feeling, and I don’t know anyone who likes it. If you're unfamiliar, bloating is a feeling of excess fullness or swelling of your belly. When...

10 BICEP EXERCISES FOR BIGGER ARMS

Aug 14, 2023 9 Min Read

There is a reason why flexing your biceps is a common symbol used to showcase your strength. The biceps, although small, are some of the most noticeable muscles by those around you. Having...

WHAT IS BULKING? WHAT IT IS AND HOW TO DO IT

Jul 26, 2023 13 Min Read

If you’ve been working out, or even if you’re interested in working out … you’ve probably heard of the term “bulking” before. Usually, this is a term you’ll hear guys...

WHEN SHOULD I DRINK A PROTEIN SHAKE?

Jul 26, 2023 5 Min Read

The first protein shakes were invented in 1952, by Bob Hoffman. They were called the Hi-Protein Shakes. If you haven’t had protein shakes back in the day, you aren’t missing...

HOW TO PLANK PROPERLY

Jul 26, 2023 10 Min Read

Planks are a super popular exercise that can help you make massive progress along your fitness journey. Heck, they can even improve your quality of life! Now, I’m sure you’ve...

HOW MANY DAYS A WEEK SHOULD I WORK OUT TO BUILD MUSCLE?

Jul 26, 2023 6 Min Read

Whether you’re just getting started in the gym, or you’ve been an avid lifter for years … you may be wondering “How many days a week should I work out...

PROTEIN FOR ATHLETES: HOW MUCH DO YOU NEED?

Jul 26, 2023 4 Min Read

As a former athlete, I get asked this question all the time: “How much protein does an athlete need?” This is something I wondered as well when I was growing...

HOW TO CHOOSE THE BEST PROTEIN POWDER FOR YOU

Jul 20, 2023 8 Min Read

Protein is an essential nutrient for supporting muscle recovery and growth. However, getting all the protein your body needs from food alone can be challenging. This is why many people...

HOW MUCH PROTEIN DO YOU NEED TO BUILD MUSCLE?

Jul 20, 2023 6 Min Read

We all know how important protein is for building muscle. After all, your muscles are made out of proteins! That’s why I’m sure you’re wondering how much protein you...

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