Build Muscle-No Weights Required

In order to duplicate the results you would get from weights or pricey, bulky equipment, you need to isolate the muscle group and produce the same resistance.

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.

Workout routines to build muscle without weights:

* 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.

* Chest Press: These build your upper chest muscles (pectorals). All you need is a hard surface that will permit you to press your hands down on surface at chest level (sit if you have to.). With your arms stretched in front of you and slightly bent, simply press down hard and watch your chest grow while you hold it. Do as many sets as you can.

* Praying Mantis: Place both your hands together directly in front of you,slightly bent ( like a praying mantis) and press together as hard as you can. While pressing together you can move your arms out and in towards your chest ( sitting down is ok for this exercise ).

* Pushups: Like them or not, they are still a very effective way to build chest and shoulder muscles ( also deltoids ) There is also a method for those of you that can't do horizontal pushups. Best way is to use a solid table or counter top that is about waist high. Now stand back from the surface so the tips of your fingers can touch the surface. Place hands on top of surface and let your body go towards surface top, and pushup back. Perform the same way you would a regular pushup, except your on about a 45 degree angle Do as many as you can.

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.

* Wall Press: Stand erect and sideways to a solid wall with one of your hips facing wall. Make a fist and place the side of the fist against the wall with your arm straight down. Now move away a lttlle bit so your hips and feet are about 12 in. from wall. Simply press as hard and as long as you can. ( Excellent for triceps and latoid muscles).

Abdomen:

* 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.

* ab lifts: These are very effective, but also an easier ab exercise. Lay flat on the ground with your arms at your side. With your legs straight and together, slowly raise your legs up. You can either lift and hold at the point of tension, or slowly raise your legs up and down and move your legs in a circular manner.

If you can do these for an hour or so four to five days a week, you won't need any weights or equipment. The key is to do them on a consistent basis. This is the only way you will achieve the results your looking for.

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