Fitness Focus
THREE DEADLIFT VARIATIONS FOR LEG MUSCLE
BY EBENEZER SAMUEL, C.S.C.S. Yes, everyone should have some form of a deadlift in their training. But no, not everyone needs to deadlift the same way. For as much as I champion trap bar deadlifts and heavy deadlifts, if you...
The Lowdown on Heart Rate Variability
by Dezi Abeyta, RD | SMRTFT Nutrition Writer Most people step on the scale to gauge their progress. But that number only tells you how heavy you are in that moment. And despite what you may think, that can’t help...
THE ULTIMATE 10-MINUTE AB WORKOUT
BY EBENEZER SAMUEL, C.S.C.S. There’s nothing quite like a good 10-minute abs workout. Yes, if you truly want to reveal a chiseled midsection, it’s mostly about diet and training your larger exercises (think: squats and bench presses). But a good...
By Dezi Abeyta, RD | SMRTFT Nutrition Writer Not every trend equals performance gains. Let's call it like it is. The algorithm is a hype machine, and it makes recovery promises seem like magic. Two cases in point: The cold...
THE BEST BEGINNER EXERCISES FOR BIG ARMS
By EBENEZER SAMUEL, CSCS You've done plenty of biceps curls and triceps pressdowns. But for some reason, your arms still aren't growing. I get it. And I've been there. For years, I did every dumbbell arm exercise I could think...
How to Have a Beer and STILL Build Muscle
by Dezi Abeyta, RD | SMRTFT Nutrition Writer It's the summer. And between cookouts and parties and BBQs and outdoor get-togethers, you're going to want to have a few beers. And we get it. We want to help you have...
Make This the Summer You Grow Your Glutes!
BY EBENEZER SAMUEL, CSCS We often view big arms and ripped abs as the holy grails of fitness. But forgotten in that discussion – at least until recently – has been the importance of your glutes. Now obviously, fitness Instagram...
by Dezi Abeyta, RD | SMRTFT Nutrition Writer Summer's in full swing, and so is the temptation to ditch your dietary rhythm for beer, brisket, and "vibes." But what if I told you that you can show up strong for...
Why You Need a Summer Maintenance Workout
BY EBENEZER SAMUEL, CSCS After months of training hard, it’s beach season, and you should get to enjoy it. And that means sliding away from chasing gains into maintenance mode, a training level many people don’t understand. Pulling back from...
THE 3-MOVE MOBILITY WORKOUT YOUR BODY NEEDS
BY EBENEZER SAMUEL, CSCS You've built muscle and you've built strength. But how well do you move? Meet the most underrated concept in the weight room. In general, we all love finding ways to build to superheroic aesthetics. But in...
ARE MICROPLASTICS IN YOUR FOOD?
by Dezi Abeyta, RD | Nutrition Writer | SMRTFT By now, you've probably heard the word: microplastics (MP). It sounds like clickbait, and it feels like one of those internet health trends meant to distract. But here's the uncomfortable truth:...
WHY YOU NEED TO BUILD YOUR GRIP STRENGTH!
BY EBENEZER SAMUEL, CSCS Yes, you may want big biceps, or a 300-pound bench press, or the ability to do pullups with ease. But if you want to live for decades upon decades, then you want something else too: Grip...
Hydration Isn't Just Water: Why Sweat Needs Real Fuel
by Dezi Abeyta, RD During the summer, one of the first things to go is hydration. And when you’re under-recovered, you’re training is destined to be a struggle. Here’s the thing: Too many treat thirst like a reaction. You feel...
Build Your Summer Body with Back-Chest Supersets
BY EBENEZER SAMUEL, CSCS As the summer approaches, you know you want muscle. But you also don’t want to spend all your time in the gym. And that’s when the back-chest superset can help the most. Truth is, the back-chest...
Why Fiber Is Key to Your Performance Diet
by Dezi Abeyta, RD | SMRTFT Nutrition Writer When it comes to protein, we know all about it. We've tracked it and blended it into shakes, pancakes, pastas, and now, even water. But there’s still a giant opportunity in the...
Why Back Exercises Are the Key to Getting in Summer Shape
BY EBENEZER SAMUEL, C.S.C.S. When most guys think of getting in summer shape, they think of arm exercises and chest moves and abs. But the real key to building your summer body is actually training your back. By targeting your...
THE SMART GUY’S GUIDE TO ULTRA-PROCESSED FOODS
by Dezi Abeyta, RD, Performance Dietitian Let's talk facts, not fear-mongering: food science is one of the greatest tools modern fitness has. And while the term “ultra-processed food” has become a dirty word in wellness circles, these highly processed foods...
Four Plank Variations To Build Six-Pack Abs
BY EBENEZER SAMUEL, CSCS The basic plank gets a bad rap in training circles. It’s viewed as a beginner move, and it’s often a move that’s butchered in certain gyms, with plenty of workout newcomers either lifting their butts sky...