Increase muscle mass without weights

Achieving a good body without use of weights or expensive equipment is a simple matter of duplicating the same resistance to the muscle group your working on.

Isometric type exercises can produce enormous results if you put a good routine together and stick to it. Before you begin, don't forget to do some warmups and stretch out those stiff muscles.

No weight lifting equipment needed to build muscle:

* chest press: This produces the same results as dumbell flys. Just find a doorway and stand in a position where you can place an arm on each side of the door jamb wall. With arms slightly bent and standing with a good posture and feet slightly apart and back from jamb, try and squeeze the wall or jamb with your two hands (hold for thirty seconds). Feel the muscles expand? Repeat the process.

* Table Top Presses: Find a counter or table top that will allow you once again, to have your arms at chest level ( You can sit down for this to achieve proper height). You can do this with your arms at an L shape or straight out in front of you. Now simply place your palms on surface and press down as hard as you can, as long as you can. Rest and repeat

* Praying Hands: While standing or sitting erect, put your two palms together in a praying manner. Press together as hard as you can as long as you can. Again very effective in an L shape, or straight out.

* Pushups:: Productive weight free exercise still to this day, for shoulders and upper body. Don't overlook that these can also be done on an angle if you have a problem with formal type pushups. Just find a hard surface that allows you to safely push yourself up and down. A chair actually works well.

Biceps and Triceps:

* Biceps: This exercise you want to duplicate the act of doing curls with weights. Clasp both your hands together and tuck your elbows just below your waist. Turn the palm up on the bicep you're working and press down with the other hand while you raise in a curling manner.

* tricep presses: This is an effective easy one that's also good for the latoids. All you need is good solid wall and place your body so that one arm and hips are towards the wall. Position yourself so that your feet and hips are approximatly 10 inches from the wall. Now while standing upright and your fist down by your hip and slightly away from your hip, push your fist against the surface and feel the triceps and latisumis dorsi muscles dilate. Repeat, for the other side and do numerous sets.

Stomach:

* Situps: There is no argueing that a sit up done properly can give you some ripped abs. The best well known and very effective ab exercises are the crunches. If you can, find something you can get the tips of your toes under for support. Make sure your knees are bent and your arms are behind your head . When you get stronger fold them in front of you. ( I hold a 15 lb. weight ). You only need to raise yourself up 4 to 8 inches off the ground. Go up and down slowly while rotating your upper body so you can shape the oblique muscles also. The more you do the better the results.

* tummy flattener: Simply lay flat on the ground with your hands and arms tight to your side. Make sure your legs are straight and lift them up slowly so you can feel it working. Do as many as feesible and then try a set where you hold your legs at about 10 inches off the ground for as long as you can.

Do these exercises three or four days a week for an hour or so and you won't believe the results. Remember to mix in some cardio exercises . Use more cardio than resistance training at first to burn the fat if you are still overweight.

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