Getting ripped requires that you attain a low body fat percentage with muscular definition by adopting a proper diet, performing strength and endurance training, and getting enough rest for your body to heal. Training with one dumbbell can be part of your strength training to get lean muscles while gaining full-body strength and balance.
Benefits and Drawback
Because of the balanced weight and the shape of the dumbbell, dumbbell training is relatively easy to learn for many people, even for beginners. You can transport dumbbells anywhere to exercise -- at home, an office gym, the park -- and you do not need a lot of space to train. Training with one dumbbell can determine if one side of your body is stronger or more coordinated, says physical therapist Gray Cook, author of "Athletic Body in Balance." However, dumbbell training primarily trains in a linear pattern and does not help you train well in circular patterns in various angles, such as swinging motions. Unlike kettlebell or clubbell training, dumbbell training does not teach you how to control momentum and balance together, which are necessary in many sports, such as golf, judo and hockey.
Sample Exercises
There are many variations of one-arm dumbbell exercises that you can do to get you ripped, such as the chest press, standing row, shoulder press and squat with one dumbbell. You can also perform exercises with multiple body parts moving together, such as the squat and shoulder press, lunge and shoulder press and the Turkish getup.
Expert Insight
Cook recommends that you use a heavier weight if you can perform the exercise with little effort. Otherwise, use a lighter weight if you cannot perform the exercise with proper form or technique. For muscle growth, perform three sets of 10 to 12 reps per side. For power training, perform three to four sets of six to eight reps per side.
Considerations
Fitness professional Juan Carlos Santana, author of "Essence of Program Design," recommends that you perform four to six exercises that train different movement patterns consecutively without rest between exercises. This method, called circuit training, can help you burn more calories in less time while improving muscular endurance. For example, perform each exercise for 30 seconds total with rest in between sets. When you have completed one circuit, rest for no more than two minutes and repeat the circuit two to three more times.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Athletic Body in Balance"; Gray Cook; 2003
- "Essence of Program Design"; Juan Carlos Santana; 2004
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