SMRTFT Blog

Upper Body Muscle
Curated By Ebenezer Samuel, C.S.C.S. If you have all the time in the world, building muscle and strength is simple: Do sets of heavy exercises, with plenty of rest in between. But real life isn’t that simple. And sometimes, you...
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3 Superfoods that You Should Eat Daily
By Mike Roussell, PhD 3 Superfoods that You Should Eat Daily The word superfood is overused and often misunderstood. It has become more of a synonym for a random exotic fruit found in a remote jungle than a food that...
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The Ultimate 20-minute Dumbbell Chest Workout
Curated By Ebenezer Samuel, C.S.C.S. Few things finish out a superhero physique quite like an ultra-chiseled chest. Especially during beach season, serious chest muscle stands out. I’ll typically blast my chest in two 60-minute sessions every week – but sometimes,...
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Nutrition Spotlight: 4 Keys to a Strong Diet
By Mike Roussell, PhD Your ultimate guide to making gains during the 23 hours a day you’re not working out. The great challenge of your diet during the summer is maintaining consistency. From cookouts to vacations to weekends in the...
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How Strength Training Supports Fat Burning
Curated By Ebenezer Samuel, C.S.C.S. Weight training doesn’t simply help you build strength and muscle. Done correctly, it can also help you accomplish something else, driving your body to burn fat. To be clear, you don’t magically lose body fat...
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YOUR STEALTH ABS WORKOUT
Curated By Ebenezer Samuel, C.S.C.S. If you’re on a quest for stronger abs and a rock-solid core, it never hurts to bang out a few sets of crunches or situps. But the true path to ab strength is different: You...
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EXPLOSIVE POWER
Curated By Ebenezer Samuel, C.S.C.S. Most workouts push you to build muscle and strength. But you also need to develop something else, too: Explosive power. The strength you’ve built in the gym allows you to create force. By building power,...
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3 MOVES TO PACK ON LEG MUSCLE
Curated By Ebenezer Samuel, C.S.C.S. You don’t always have time for an ultra-vicious legendary #legday workout. But no matter the goal, you do need to find time to train legs. Whether you’re trying to build muscle, drop bodyfat, or ready...
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3 CRITICAL REAR DELT EXERCISES TO IMPROVE POSTURE
Curated By Ebenezer Samuel, C.S.C.S. The secret to strong, well-rounded (and healthy!) shoulders isn’t the hallowed overhead press or the lateral raise. Instead, it’s a focus on an often-undertrained muscle group, your rear delts. Your rear delts lie on the...
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BUILD BIGGER ARMS WITH MECHANICAL DROPSETS
Curated By Ebenezer Samuel, C.S.C.S. One of the great secrets to building arm size is mastering something called the mechanical dropset. A mechanical dropset has you doing a challenging exercise until failure, and then immediately switching to a slightly easier...
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4 BICEP CURL VARIATIONS FOR STRONGER ARMS
Curated By Ebenezer Samuel, C.S.C.S. Very often, when you train arms, you find yourself doing high-rep sets of standing biceps curls and hammer curls, repeating the same basic motions over and over. And yes, these basics are key fundamentals in...
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4 MOVES TO TO GAIN FOREARM STRENGTH
Curated By Ebenezer Samuel, C.S.C.S. When you think of training arms, there’s a good chance you think biceps, triceps, and shoulders. But how often do you train your forearms? Truth is, they could use a bit of dedicated work too....
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4 ADJUSTABLE DUMBBELL EXERCISES FOR TOTAL-BODY STRENGTH
Curated By Ebenezer Samuel, C.S.C.S. Some exercises should always be in your routine. Sure, there are plenty of exercises and exercise variations on Instagram and TikTok, and it’s easy to do different movements every workout. But a handful of exercises...
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5 ADJUSTABLE DUMBBELL MOVES TO BUILD SHOULDER STABILITY
Curated By Ebenezer Samuel, C.S.C.S. One of the best parts of training shoulders is this: You don’t need a ton of equipment to get it done. Your shoulders aren’t a massive muscle group, and, very often, when you’re training other...
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5 WORKOUTS TO BUILD LEG SIZE AND STRENGTH
Curated By Ebenezer Samuel, C.S.C.S. Contrary to popular belief, you do not need a gym full of equipment to build leg size and strength. Sure, it’s great to squat and deadlift heavy weights and set powerlifter-level PRs. But there’s more...
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V-TAPER BACK MUSCLE - STEP BY STEP DUMBBELL WORKOUT
Curated By Ebenezer Samuel, C.S.C.S. If you have time for exactly one upper-body exercise, make it a row. Yes, really. Because as much as you may want to crush bench presses and biceps curls and shoulder presses, a few well-executed...
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GET SIX PACK ABS WITH SMRTFT ADJUSTABLE DUMBBELLS
Curated By Ebenezer Samuel, C.S.C.S. The PERFECT ABS WORKOUT One of the biggest mistakes I made early in my strength training career was this: I only did situps and crunches to build up my abs. And why not, right? They’re the...
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DUMBBELL ARM WORKOUT ROUTINE FOR BIGGER ARMS
Curated By Ebenezer Samuel, C.S.C.S. 5 Lightweight Dumbbell Exercises For Big Arms In general, if you want to build muscle, you need to train with heavy weights. But that’s not always true, especially when training your arms. The key muscle groups...
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