So if I were given an ultimatum and told I
could only do one set of one exercise and
that would be all I could do for a fat loss
workout, THIS would it...

The One-Arm Gripping Dumbbell Squat done for a 100 rep set
(this link goes to a video demo of the set that I did)

The exercise itself is awesome...

...it's essentially a dumbbell squat holding a single dumbbell
in one hand while you grip onto a bar or other solid object
with the other.



This allows you to keep an upright torso position, taking
all the stress off the lower back (and much of it off the
knees) while you do a squat. It also focuses more of the
workload onto the quads.

And because you're holding onto something with one
hand, you can actually USE that other hand to spot
yourself, in addition to helping keep your balance during
the exercise.

This means you involve your upper body (biceps and lats)
in the squat movement as well, making it a total-body exercise.

Now we're going to do it for 100 reps...doing 10 reps
gripping with the right, then 10 reps with the left, etc. Keep
going back and forth until you hit 100 reps total.



The idea here is to CRANK up your Lactic Acid production
in order to maximize the GH secretion your body responds
with. GH is one of THE key hormones for burning fat
while keeping muscle mass.

Weight selection can be a bit tricky the first time you do it...
I'm using a 65 lb dumbbell for this and I got 100 reps
straight through. If you start too heavy, just get as many reps
as you can. Rest 10 seconds, then get as many MORE
reps as you can. Rest 10 seconds, etc. Keeping that going
until you hit 100 reps total.

Yes it works and yes you will hate me for it...(heck, I hate
me for it...you'll see why in the video here)

Enjoy ;)...

Nick Nilsson
The "Mad Scientist of Muscle"