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Killer Fat-Loss Training in One Set - 100 reps of 1 Arm Gripping DB Squats

2,351 views · Published 14 July 2014 · 3:57 · Indexed 16 October 2026

Channel: Nick Nilsson - the Mad Scientist of Muscle · 2014 · Sports

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.

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, 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.

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This workout builds INHUMAN strength-endurance... (you're a beast if you can do more than 1 round of it)
https://www.fitstep.com/metabolic-monsters/2/landers/1-optin/2-total-body-countdown-murder.htm

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Killer Fat-Loss Training in One Set - 100 reps of 1 Arm Gripping DB Squats

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