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Muscle building without equipment

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.

If you put a good isometric (quality of measure) workout together, you'll be surprised at the effectiveness if done correctly and on a steady basis. Always warmup and stretch first.

Workout routines to build muscle without weights:

Chest * Jamb Crushes:- Stand erect between a door jamb facing the jamb where it locks.. With your toes about six inches from the jamb, place a palm on both sides. Your arms should be in an L shape and palms chest high on jamb. Now start to press together as hard as you can, as long as you can. Then repeat to maximize the results.

* Surface Top Presses: Find a hard surface that allows you to place your arms in front of you at chest height. If necessary you can sit down so your arms are at chest level. Place both hands on surface with your arms slightly bent and press down hard for as long as you can. Take a small break and do some more sets.

* 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: Still a great exercise where no equipment is necessary. If you have trouble doing the conventional pushup ( body horizontal and knees and belly off floor) you can find a surface that allows you to do them on an angle, such as a couch or counter top. Just do them like a normal pushup, only on an angle.

Upper Arms:

* Curles: You perform this exercise the same way as a conventional curl with weights, only you use the pressure of your own strength. With your upper arms and elbows tight to your side, simply place one hand on top the other and press down as you bring the other arm up in a slow curling fashion. The same way you would if you were using weights.

* 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:

* ab crunches: Do these on a consistent basis and you will get the abs you've been hoping for. If possible, hold some kind of weight on your stomach while you do the crunches. Putting your hands behind your head when you first begin is fine, but you want to progress to a hands free sit up. Lay on a mat or something soft. With bent knees gently raise yourself up and down with a slight twist to the right and left so you get a full abdomen workout.

* 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.

This is a short list of the exercises that can produce enormous results as long as you do them on a regular basis. It's always a good idea to incorporate cardio exercises into your program for a full body workout.