Dumbbells are literally one of the most versatile pieces of equipment out there. They’re especially great for strength and mass. I’ve always stated that bodyweight training is optimal for fat loss, and dumbbells are great for strength and mass.

In the following video, Craig Ballantyne shows you three of his best exercises that you can do with a dumbbell for more strength and muscle:

You can easily create a great dumbbell routine using these three movements. Craig Ballantyne’s superset format of training isn’t just good for fat loss.

Non-Competing supersets are also a great way to build lean muscle mass and improve strength. It’s really all about how you structure the workout and how you decide to progress from the workouts.

For strength gains, focus on increasing the weight at each workout. You don’t need to belong to a gym or purchase lots of dumbbells in order to increase weight.

All you need is a set of adjustable dumbbells. I’ve found a full set for as low as $50.

For mass gains, you can increase weight or increase volume. Volume refers to performing more sets and repetitions per exercise. So, instead of performing 3×8 per exercise, you can increase the volume to 4×10.

If one week, you’re performing a total of 24 repetitions per exercises, followed by 40 repetitions per exercise in the next week, your body will react and wonder why the workout was so much harder this week.

It’s because you did more work! Craig Ballantyne states that the true secret to building lean muscle mass and improving strength in the comfort of your own home is hard work.

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Tags: at home workout, craig ballantyne, dumbbell strength, mass dumbbell, turbulence training