Make maximum gains with minimal equipment — in the case of these 6 compound exercises, just one dumbbell.
If the saying “Two heads are better than one” is accurate, wouldn’t that logic also hold true for dumbbells? Not necessarily. In fact, sometimes using just one could prove to be one of the single best change-ups you can make to kick-start your gains.
The following six compound exercises are usually performed with an Olympic bar or a pair of dumbbells. In your upcoming workouts, try leaving one ‘bell on the rack instead, introducing a whole new dimension to your training, and your results.
Target: Quadriceps, hamstrings, glutes, deltoids
Why It Works: This variation of the standard dumbbell squat won’t allow you to use as much weight as you could handle with two dumbbells (or a loaded barbell). But what it lacks in poundage potential it makes up for in difficulty, providing a unique stressor on the involved muscle fibers.
Instructions: Grasp a dumbbell in one hand, and press it up from shoulder level to overhead. Now, holding the dumbbell in the overhead position, drop your hips down into a full squat position, thighs parallel to the floor. Drive through your heels to return to a standing position. Either repeat for reps, or for a greater challenge, press the dumbbell up and down between each squatting repetition.
Target: Quadriceps, hamstrings, glutes, back
Why It Works: Although the deadlift can be done with a bar or two dumbbells, you may find holding one dumbbell between your legs with two hands helps your balance, and thus helps you handle more weight with better form. It’s a solid deadlifting alternative to occasionally substitute into your regular routine.
Instructions: Place a dumbbell between your feet, which should be set about shoulder-width apart. Squat down and grasp the dumbbell, hand over hand. With head up, eyes focused forward, and lower back and abs tight, push hard through your heels to rise up to a standing position. From there, drop your hips back and bend your knees deep to lower the dumbbell back to the floor for a brief touchdown before starting the next rep.
Target: Hamstrings, glutes
Why It Works: The Romanian deadlift is essential for well-developed hams, prompting thickness no amount of lying leg curls can replicate. Your hamstring routine should be anchored with barbell and two-dumbbell Romanians, but cycling one-leg deads in every three to four weeks can prove a welcome addition. Why? This version isolates each of your hams, helping not only address strength imbalances but providing a unique, slightly different stimulus to prompt continued muscle growth.
Instructions: From a standing position, bend at the hips and grasp a dumbbell at your feet with one or both hands. Now, lift your non-working leg off the floor and slightly up behind you. Flex your hamstrings and glutes to bring your body to a standing position, dragging the dumbbell up your body, keeping it as close as possible. Reverse the motion, throughout keeping that non-working leg off the floor. After a set amount of reps (say, 10), switch legs and repeat.
Why It Works: The premise behind this is simple: Instead of doing a standard press with two dumbbells, you press with one, working each side of your chest separately. This incorporates plenty of your stabilizer muscle groups, and doesn’t allow for a stronger pectoral to compensate for a weaker one (as can happen during a regular barbell bench).
Instructions: Lie back on a flat bench with one dumbbell in hand (or you can also use an incline or decline bench for variety). Place your non-working arm on your hip, or hold onto the bench for support. Press the dumbbell from a position beside your pecs to directly over your body — let it track in so it ends above the midpoint of your chest. Repeat for reps, making sure to keep your elbow out and away from your body through the set.
Why It Works: By standing instead of sitting, you should be able to press a bit more weight by using a soft-knee stance and a small leg bounce on each rep. Pressing one instead of the usual two dumbbells also forces your stabilizer muscles to compensate for the uneven load, which gives your muscles a new and unfamiliar stimulus to respond to.
Instructions: In a shoulder-width stance, hold a dumbbell at shoulder level, palm facing forward, non-working hand on your hip. Bend your knees slightly to start the rep, straightening them as you engage your delts to press the dumbbell straight overhead. Lower it back to the start and repeat the sequence.
Why It Works: This is a heavy-duty midsection exercise, a beautiful complement to non-weighted moves like crunches and hanging leg raises. It helps build strength throughout your core, from your upper and lower abs to your obliques.
Instructions: Grasp a dumbbell in hand-over-hand style, standing solidly, feet-shoulder-width apart. Hold the dumbbell out in front of your lower abdomen, elbows straight with just a slight bend. Twist first to the right, bringing the dumbbell around the right-hip level as you turn your whole upper body in that direction. From there, slowly twist to the left as you bring the dumbbell up to shoulder level. Continue this pattern for a set number of reps (for example, 10), then do an equal number of reps with the dumbbell going left low to right high. Don’t twist too fast or out of control — you don’t want to torque your spine. This exercise is meant to be performed powerfully and deliberately.
New BetaStax Fat-Burning Catalyst Helps a Respected Medical Research Expert Attain a Ripped and Rock-Hard Physique
One of the benefits of being a respected expert in the medical research field is that you sometimes have access to advance samples of highly promising supplement technologies before they are made available to the general public. Dr. Dwayne Jackson, an assistant professor at one of Canada’s top medical schools, the Schulich School of Medicine and Dentistry at the University of Western Ontario, and a writer and editorial advisor for Muscle & Fitness magazine, recently had such an opportunity, courtesy of the research and development innovators at BioQuest.
As a member of the BioQuest scientific advisory panel, Dr. Jackson was fortunate enough to have advanced access to this breakthrough thermogenic formula. Though he is typically excited to try new products, Dr. Jackson had added incentive to try this particular product. As you can see in the “Before” photo featured in this article, Dr. Jackson had recently let his conditioning slip to a significant degree as a result of a particularly hectic period of intense work in his capacities as professor, scientist, and writer. Needless to say, this physical state of affairs was not ideal for a regular contributor to Muscle & Fitness magazine.
“I was intrigued by BetaStax because I knew it was developed by the same product engineers that created the original Xenadrine formula,” Dr. Jackson says. “These guys (now at BioQuest) are probably the top specialists in thermogenic products in the industry. Also, I knew that, unlike most hardcore thermogenics, which are mostly made up of the same base ingredients (caffeine, yohimbe, and green tea), BetaStax is totally unique and mechanistically much more advanced than anything I’d seen before. So I was curious to see exactly what BioQuest had come up with in BetaStax.”
I’ve used a lot of fat-burners over the years and I can say there is no question that BetaStax represents the absolute best of the current generation of fat-burners. Not only is the preliminary research remarkable but my personal experience with it was quite extraordinary.
Upon starting BetaStax, Dr. Jackson was quite impressed with an aspect of the powerful new formula that reminded him instantly of another highly regarded thermogenic. “I took the recommended two Liquid Speed™ caps and headed off to the gym,” he says. “I recall a few minutes later as I was still driving to the gym a profound wave of energy hit me. By the time I got to the gym, I was fired up big time. I honestly hadn’t felt anything like it since the glory days of Xenadrine-RFA-1. In fact, that would be about the closest thing I could compare the feeling to.
“What followed was the absolute best training session I’d had in a very long time. I pounded legs and abs and was still all charged up at the end. It was truly hard to believe that a non-’fat-burning legends of yesterday’ product could be so powerful and effective. The energy continued for hours and there was no crash at all. But the other thing that was really amazing is that even after this intense workout, I had little appetite. Usually I would be famished after two hours of intense training but I simply wasn’t. Such an energy and appetite suppression effect was exactly what made the ‘fat-burning legends of yesterday’/caffeine products work so well for me in the past.”
Though he had tried only a single dose, Dr. Jackson already knew he was getting an advance opportunity to evaluate a product that would mark a significant turning point in the recent history of thermogenic science. “I went home and had my wife take a ‘before’ picture of me so I could closely track my results and report back to BioQuest in a few months. After the first week, I could already see a dramatic difference. This product motivated me to train like an animal every time and to eat clean consistently.
“The results that followed over the next several weeks amazed me and even my colleagues at the lab who noticed the changes week to week. I was dropping fat and gaining muscle at the same time, but even more impressive was how fast it was all happening. Over the course of just a few months I wound up losing 53 pounds while packing on a substantial amount of muscle.”
As his transformation (achieved via the combination of BetaStax with intense training and consistent good dieting) was occuring, Dr. Jackson had ample opportunity to study the formula and read the midway report of a clinical study being conducted on the key active ingredient in BetaStax.
“The study report indicated that subjects using the active formula had demonstrated elevated levels of Cholecystokinin (CCK) in laboratory tests,” Dr. Jackson said. “CCK is a neuropeptide which mediates satiety by binding to CCK receptors in the brain. The best part is that, according to the research, this compound seems to elevate CCK indirectly through a natural biological mechanism which is clearly the preferred pathway.
“This explains a lot because I know the great results I got with BetaStax were, in part, the result of eating clean and there’s no question that an elevation in CCK would have a role in that. At the same time, the profound energy stimulation from BetaStax addressed the other end of the weight-loss equation by motivating me to get to the gym consistently and train with more intensity. Such energy stimulation also provides for metabolic enhancement which is obviously critical in offsetting the metabolic slowdown that occurs during caloric restriction.
Now possessed of a radically leaner, ripped, and rock-hard physique, Dr. Jackson has nothing but high praise for BetaStax.
“I’ve used a lot of fat-burners over the years and I can say there is no question that BetaStax represents the absolute best of the current generation of fat-burners. Not only is the preliminary research remarkable but my personal experience with it was quite extraordinary.”
Revolutionary Bio-Active Weight-Loss Matrix in New BetaStax Exceeds the Power of Ephedra
Clinical Study Documents Significant Results in Just Two Weeks!
Here’s some good news for those of you who are tired of reading about “the best thermogenic to come along since the days of ‘fat-burning legends of yesterday’.”
The Post-Ephedra Era is officially over. The “Better Than Ephedra Era” starts today.
Yes, that’s right. We can all stop talking about how great things were when the ‘fat-burning legends of yesterday’/caffeine stack was the agent of choice for leaning out and revving up.
Why? Because there’s a new product now available that makes even the best of the old ‘fat-burning legends of yesterday’-based products look like weak tea. That new product is BetaStax, a revolutionary, multi-pathway extreme weight-loss catalyst that may be so far superior to ‘fat-burning legends of yesterday’ that it renders comparisons almost irrelevant.
That’s certainly a bold claim. But you needn’t take our word for it. You can read the results of a major independent clinical study that has electrified industry experts across the nation.
Clinically Validated Weight-Loss Results in Just Two Weeks
If you were buying and using weight-loss products during the “glory days” of legal ‘fat-burning legends of yesterday’-based supplements, you probably remember that these products represented a great step up from the technologies that had preceded them. In sharp contrast to earlier supplements, the ‘fat-burning legends of yesterday’-based products (among them the legendary industry leader Xenadrine RFA-1) delivered real results you could see and feel, including measurable weight loss, in as little as 8 to 12 weeks. This was a phenomenal achievement.
So, needless to say, it came as quite a surprise when the news broke earlier this year that a clinical study conducted on the primary active ingredient in BetaStax documented significant weight-loss results in just two weeks. This result was so unprecedented, so off-the-charts, that it has become the talk of scientific circles throughout the industry.
Here they are: In a randomized, double-blind, placebo-controlled study1, 50 healthy volunteers were randomly assigned to take placebo or 250 mg of the main active ingredient in BetaStax, a bioactive matrix of weight-loss agents tradenamed PureWaySlim®. Weight, waist and hip circumferences, basic metabolic panel, blood glucose, and lipoproteins levels were measured at baseline and then at 2 and 4 weeks. The results were astounding. According to the researchers, the effects of BetaStax’s main active ingredient were consistent with its ability to affect circulating plasma CCK, as observed in the elevated CCK levels at 60 and 120 minutes post-meal. But even more importantly, the consumption of (250) mg prior to two major meals daily resulted in significantly greater reduction in body weight, waist and hip circumferences when compared to placebo treatment as early as two weeks and continuing up to 4 weeks. This study was conducted by researchers at a prestigious American university and as such represents rock solid evidence for the case of a truly viable successor to ‘fat-burning legends of yesterday’.
This is the kind of documented breakthrough that drives manufacturers of competing products to the brink of despair. While these competing manufacturers are tinkering with established mechanisms, hoping for tiny increments of improvement, one visionary company unleashes a completely new technology that establishes radically new standards for the entire industry with regard to efficacy and results. BetaStax is just such a technology.
A Profound Energy Rush with No Subsequent Crash
Of course, yesterday’s ‘fat-burning legends of yesterday’-based products weren’t solely about weight loss. They were also about that terrific surge of energy and well-being that spurred athletes on to new heights of intensity in their workouts and gave typical users a welcome mid-day kick-start. Some users (particularly those who were sensitive to stimulants) reported jitters or nervousness, but most welcomed the ‘fat-burning legends of yesterday’’s energy boost.
Here again, BetaStax truly shines, offering an explosive upsurge of energy that can legitimately be compared to that produced by ‘fat-burning legends of yesterday’. Members of our ProSource Product Research Team who consumed the recommended dosage of BetaStax were truly astounded by the vitalizing rush of energy and well-being they experienced. “While we had heard manufacturers make similar claims in the past, until BetaStax we really hadn’t seen a product that truly compared to ‘fat-burning legends of yesterday’”, says ProSource product testing analyst Gary Crass. “This is in fact the first product we’ve seen that appears to seriously rival ‘fat-burning legends of yesterday’ in both weight-loss and energy enhancement“, says Gary. Upon further analysis, BetaStax’s proprietary matrix of ultra-bioactive, premium-grade energy factors appears to provide for rapid delivery and a dramatic energy rush that can be felt, literally within minutes of the first dose. For dieters, this remarkable biochemical phenomenon is a powerful antidote for the lagging energy levels that typically effect those on low-calorie or low-carb regimens. For athletes, BetaStax offers an unprecedented boost in intensity levels during workouts. BetaStax also triggers a significant appetite suppression effect achieved by way of diminished postprandial glycemic load and enhanced release of the neuro-hormone Cholescystokinin (CCK), which has been linked to weight-loss efficacy.
BetaStax Earns Ecstatic Praise and a #1 Ranking from the ProSource Research Team
It isn’t every day that we at ProSource get to talk about a product (in any supplement category) that has achieved such a high standard of efficacy. But that’s what we have with new BetaStax. And it’s really no wonder this major development was created by BioQuest because their product development team is the same one that created the original Xenadrine-RFA-1 formula over a decade ago. These guys are clearly the industry’s foremost specialists in the thermogenic category. In addition to Xenadrine, they’ve had a number of major fat-burning successes including their popular Tetrazene line. Now, with BetaStax, BioQuest is demonstrating that these previous achievements are merely prologue to new and exciting advancements that will change the way athletes enhance their physiques and everyone else loses excess weight.
As a result of BetaStax’s undeniable and extraordinary thermogenic potency, our product testing team unanimously ranked it to the top in the category- and by a significant margin. Combine that with the compelling scientific support behind its active weight-loss component and there’s no question that a new king has emerged in this category. This is a well-earned accolade. BetaStax represents the natural next step in the evolution of thermogenic science, marking a watershed moment in supplement history in which a new class of thermogenics may finally leapfrog the standards set by the ‘fat-burning legends of yesterday’-based products of yesteryear.
1 PubMed – in process
Healthy weight management and substantial weight loss are best achieved by making lifestyle changes, such as lowering caloric intake and increasing exercise activity. Clinical evidence indicates that when used in combination with a sensible diet and exercise, the key ingredients in BetaStax can support your weight-loss program. Consult a health care professional before beginning any weight-loss program. Read and follow all label instructions before using. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Innovative New Fat-Burning Agent Promotes Significant Weight-Loss WITHOUT STIMULANTS
Virtually every effective fat-burner tested to date has had one thing in common—STIMULANTS, and usually lots of them. Recently however, a new discovery has yielded a stimulant-free fat-burning compound that may in fact exceed the power of even some of the most potent stimulant based fat-burners on the market. A specialized highly bioactive, yet decaffeinated, extract of green coffee extract called Svetol® was subjected to a rigorous double-blind clinical trial to assess its weight-loss effi cacy and impact on lean body mass. The results were truly extraordinary and in fact even exceed those achieved with many high stimulant compounds.
Thirty patients were administered 200 mg capsules of Svetol® per day, while 20 others received a placebo. After 60 days of treatment, a mean reduction in weight loss of 5.7% was observed in the Svetol® group. Such a reduction in body weight over just an 8 week period is quite remarkable. The Svetol® group also showed an increase in lean-to-fat-mass ratio of 4% as against only 1.5% in the placebo group, again indicating extraordinary potential.
Researchers theorize that Svetol® works by inhibiting the activity of glucose-6-phosphatase, which limits the release of glucose into general circulation and thus encourages the release of triglycerides from adipose tissue for consequential energy expenditure.
Svetol® was developed in France by a large nutriceutical company and is just now hitting the market here in the U.S. in an innovative new product by ProSource called DopaLean-GH. This exciting new product combines the clinically validated weight-loss action of Svetol® with an ultra-powerful GH support compound and contains no caffeine or stimulants.
Svetol®, green coffee extract, induces weight-loss and increases the lean to fat mass ratio in volunteers with overweight problem. Dellalibera, SSA, et al. Department of Medicine and Obesity, Tortona, Italy.
Clinical Tests Demonstrate Dramatic Fat-Loss and Muscle Preservation
Everyone knows that whey protein is essential for the support of muscle growth. But now comes word on the research front that there’s a cutting-edge new bioactive protein that appears to take this efficacy much further.
In a brand new 12 week clinical trial, subjects using a specialized fractionated protein complex called Prolibra® achieved a remarkable mean reduction in body weight of 6.1% while also preserving lean muscle to a much greater degree than the control group. Even more remarkable is the fact that such results were achieved using just 24.4 grams of this specialized protein per day.
Prolibra®’s proprietary composition includes a specialized bioactive peptide matrix along with a special whey mineral complex designed to precisely target key mechanisms of body transformation. Additionally, Prolibra® appears to help maintain a healthy glycemic response by reducing post-prandial glycemia. In a study conducted by Glycemic Index Laboratories, participants experienced a statistically signifi cant reduction of up to 37.8 glycemic index units when Prolibra® was added to a liquid meal. This mechanism of helping maintain already healthy levels of blood sugar in turn may assist appetite control and enhance weight loss.
These results are of great import to bodybuilders, principally because they would indicate that there is now a precision-targeted protein source available to them that would make the difficult task of cutting fat while preserving lean muscle considerably easier. This revolutionary physique enhancement tool is found exclusively in Supreme Protein’s new Vectron™.
A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study. Joy L Frestedt, John L Zenk, Michael A Kuskowski, Loren S Ward and Eric D Bastian.
Minnesota Applied Research Center (MARC), Edina, MN, USA, Geriatric Research Education and Clinical Center (GRECC), Veterans Administration Medical Center, Minneapolis, MN, USA and 3Glanbia Research and Development Center, Twin Falls, ID, USA