BY EBENEZER SAMUEL, CSCS
The best way to build muscle on a time crunch is the dropset. But most home dropsets fail because of clunky weight changes. And that’s why SMRTFT’s dumbbells have long been my home workout cheat code.
Dropsets work by helping you progressive-overload your muscles quickly and efficiently. A traditional set of, say, goblet squats, may have you doing 8 rep a set. But if you completed those 8 with a heavy weight, then quickly “dropped” some weight and squeezed out a few more reps, you’d push your body closer to true fatigue, a key mechanic for building muscle.
Both traditional sets and dropsets will get you gains, according to one 2023 meta-analysis, but dropset workouts often take one-third to one-half of the time. The problem: Most adjustable dumbbells don’t allow for efficient weight swaps, requiring precise clip changes or sometimes, a pair of dials I need to shift. This time lets your muscles recover, limiting the magic of the dropset.
SMRTFT’s solution elegantly and intuitively solves that. I can have a client do a set of squats, then quickly place the bell back in its cradle, twist a few times, and they’re pounding out reps again. Watch how quickly I can go from 50 pounds to 30.
This efficiency leaves you with more family time, movie time, and overall chill time. Here’s my favorite total-body dropset workout, perfect for SMRTFT bell. Do just 2 sets of each move. Enjoy the pump.
Bent-Over Dumbbell Row
Focus on keeping your shoulders slightly above your hips. You’ll blast lats and midback muscles – and the dropset volume will pump up your forearms too. Do 8 reps with a challenging weight, then lower by about 15 pounds and pump out reps til you can’t do any more.
Paused Goblet Squat
You knew this one was coming: It’ll blast glutes, quads, and hamstrings, and you’ll get underrated ab work as the set progresses, too. Do 8 to 10 reps with a challenging weight, then lower by 20 pounds and pump out reps.
Half-Kneeling Overhead Press
Shoulders, triceps, and abs will get work here. Focus on pressing with explosiveness for best results. Do 6 to 8 reps, then lower by 10 pounds and pump out reps.