Fitness Focus
The Training Changeup Your Workout Really Needs
BY EBENEZER SAMUEL, CSCS It’s the end of March, and 2026 is now a full 25 percent in the books. You’re mentally tired, and your muscles ache just a bit more, and maybe it’s just a bit harder to lift...
Three Dumbbell Plank Variations That Actually Carve Your Core
BY EBENEZER SAMUEL, CSCS I have a rule for my clients: Once they can hold a 60-second plank, we move on.The plank is a great starter core exercise, but we’re ready to upgrade. Here’s the thing: Your...
How Prefatigue Sets Push Your Muscles To The Limit
BY EBENEZER SAMUEL, CSCS I tell you all the time: Lifting heavy is the best, most reliable way to build muscle and strength. But done too frequently, it can wear down your body and batter your joints. And some...
This Training Technique Lets You Build More Muscle in Less Time
BY EBENEZER SAMUEL, CSCS Not all reps are created equal.The reps your muscles crave are what’s called “effective reps”. When you do just about any set of any exercise, the weight will move relatively quickly over the first few reps....
Faster Weight Changes = More Muscle. Here’s the Science
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. ...
The Best Dumbbell Exercises For Your Glutes
BY EBENEZER SAMUEL, CSCS From the top athletes in the Winter Olympics to bodybuilders to fitness influencers, the fittest bodies have one thing in common: They always have strong, powerful glutes. Building your backside is about more than...
FOUR UNDERRATED EXERCISES FOR TOTAL-BODY MUSCLE
BY EBENEZER SAMUEL, CSCS You’ve done goblet squats and deadlifts and rows before. And yes you need these moves to build muscle. But what happens when you get . . . bored with them? Sure, you could battle...
This Adjustable Dumbbell Trait Is The Secret to Arm Gains
BY EBENEZER SAMUEL, CSCS Weight range is the first number you think of when purchasing adjustable dumbbells. But if your goal is big arms, check another stat: Plate circumference. Here’s the deal: If you’re working to build your...
The 20-minute Heavy Weights Challenge
BY EBENEZER SAMUEL, CSCS I get this question all the time, especially in January. Someone will tell me they’re just starting out in the gym, and ask if they should get 50-pound adjustable dumbbells. Since they’re beginners, they say,...
The Secret To Crushing Your New Year’s Resolution
BY EBENEZER SAMUEL, CSC You spent the final days of 2025 building the perfect New Year’s resolution. Now comes the hard part: Sticking to it. And the key to your 2026 fitness goal is crushing January, and forming the...
Start 2026 in Attack Mode With This Total-Body Burner
BY EBENEZER SAMUEL The biggest mistake with New Year’s resolutions: Overthinking. The interwebs make you think you need a long-term plan. But really, most people are more ready to attack the year than they think. A slow progression can...
FOUR UNDERRATED EXERCISES FOR LONGEVITY
BY EBENEZER SAMUEL I love building muscle and big biceps as much as the next guy. But that’s not all you want your workouts to do. More and more, we’re realizing that cardio, flexibility, and power (the ability to generate...
Three Major Holiday Workout Mistakes
BY EBENEZER SAMUEL, CSCS November and December can wreak serious havoc on your fitness. From travel to parties to family time and plenty of food, the distractions are abundant. You deserve to enjoy them. Simultaneously, you want to preserve...
How (and When) to Use Combo Exercises
BY EBENEZER SAMUEL, C.S.C.S. Basic fundamental exercises (think: bench presses and deadlifts and pushups) are the best road to muscle and strength. But every so often, you need to mix things up. That’s where combo exercises can play...
Three Underrated Exercises for Biceps Growth
BY EBENEZER SAMUEL, CSCS From hammer curls to standard dumbbell curls, the basics can build plenty of biceps and forearm strength. But every so often, it pays to mix up those basics. Smartly changing up your arm training allows you...
3 Underrated Exercises For Marathoners
BY EBENEZER SAMUEL, CSCS The leaves are turning, the temps are cooling – and marathon season is here. But no, that doesn’t mean putting down the weights, because smart strength training can set you up for bigger PRs and...
Can You Pass These Simple Strength Tests?
BY EBENEZER SAMUEL, CSCS You’ve been hitting the gym. You train hard. You eat right. But just how strong are you? Every single person out there loves knowing this. A good strength test simultaneously gives you something to shoot...
CAN YOU SURVIVE THIS 75-REP TOTAL-BODY CRUSHER?
BY EBENEZER SAMUEL, CSCS There are times you want to be on a coordinated workout plan. And sometimes, you just want to go hard, lift heavy things, and truly push your physical horizons. This workout is for the latter occasion,...