Dumbell training for more muscle! It starts with just a set of dumbells and ends with a fitter you. Find out how…

Men's Fitness, Jan, 2005

You're a simple man. Not simpleminded--just a fan of the basics. When it comes to working out, you couldn't care less about stability balls, resistance bands, balance boards, and other fancy equipment. Hand you a good old-fashioned set of dumbells, and you're good to go. It's not the most advanced approach to building muscle, but it's done the job so far.

For guys like you, we've got an easy-to-follow training program ahead. No gadgets, gizmos, or elaborate techniques required. Just show up with a willingness to sweat, and great results will follow. Don't worry about having to figure out a post-workout supplement routine either, because that's covered too. More muscle with less hassle and confusion--it's all here!

Dumbells Only

You can't go with the basics. A basic haircut, a basic pair of jeans ... and a basic workout. The exercises shown on the next page are as easy as they come. Still, that doesn't mean they won't challenge your body or help you build the muscle you've been wanting. You'll be using dumbells--and dumbell exercises are some of the best for improving muscular endurance, size, and strength. Not only that, but they engage both your primary and stabilizer muscles, helping to develop core body strength and coordination.

To exercise your whole body, you can split your training into two days. On day one, you'll focus on chest, shoulders, and triceps. On day two, you'll exercise the back, biceps, and legs. In both instances, make sure you follow up your workout with superior sports nutrition (described in more detail ahead).

The Next Step for More Muscle

You've got your full-body workout plan mapped out, and that's great. But it's not enough. The moment you're finished training, you need to feed your body superior sports nutrition so it can fully benefit from all those sets and reps you just worked through. So what kind of superior sports nutrition are we talking about? Of course, a protein supplement is key--and if you're looking for the best of the best, you'll want NITRO-TECH. The result of years of intense research, NITRO-TECH is designed to deliver high-quality protein to your muscles. Take it within a half hour following a training session. This is when your muscles are desperate for proper nutrition. When you take a serving of NITRO-TECH after your workout, your muscles get what they need for improved recovery, strength, and growth. And at the end of the day, isn't muscle growth what you're really after?

But NITRO-TECH doesn't have to work alone. In fact, it works even better when paired with CELL-TECH[TM], which you should take immediately after training. It's an advanced creatine supplement. Luckily, this isn't like other creatine products. It gets into your system and delivers more creatine to your muscles. Supplements that are poorly designed are only a waste of your time. Instead CELL-TECH has a unique, built-in delivery system that drives its creatine to your hungry muscles for gains in size and strength like you've never seen before.

But we're not the only ones praising the effectiveness of CELL-TECH and NITRO-TECH. Science leads to the same conclusion. Take, for example, one 8-week study where subjects who combined the two with diet and weight training gained an average of 11.4 pounds of mass. This was significantly greater than the average of 1.5 pounds of mass gained by subjects using a placebo with diet and weight training. And that's not all. In this same study, subjects who were using the CELL-TECH/ NITRO-TECH stack also added an average of 86.4 pounds to their max bench press! All these numbers point to one thing: If you're going to add anything to your workout routine, you should make sure it's the CELL-TECH/ NITRO-TECH stack!

Better Gains Ahead

Getting a better body doesn't have to be confusing or full of hassle. Just show up at the gym, follow your solid dumbell routine, eat right, and make sure you end your workout with a serving of CELL-TECH and NITRO-TECH. That's it. That's all. Others may try to sell you on more complicated exercises or every fancy novelty supplement known to mankind, but you just don't need them. When it comes to building muscle, the basics will do just fine.

The CELL-TECH[TM]/NITRO-TECH stack is available at GNC and other fine health-food stores everywhere. Or, for more information, visit muscletech.com[TM]. All trademarks are owned by their respective trademark owners and are used with permission. Workout 1: Chest, Shoulders, and Triceps (3 sets of 10 to 12 reps for each exercise)

Dumbell Incline Bench Presses

Muscles Worked: Chest and biceps

Position: Sit on an incline bench with a dumbell in each hand. Hold the dumbells with an overhand grip and position them near the sides of your chest. For extra stability, place your feet firmly on the floor.

Start: Press the dumbells straight up until the two dumbells are nearly touching above your chest.

Finish: Slowly lower the dumbells back to the starting position.

Tip: At the topmost part of the exercise, by to squeeze your chest muscles as much as you can. If you're lifting heavy, make sure there's someone around to spot you.