Muscle building without equipment

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 * 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.

* 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.

* Palm Press: It's just what it says. With your arms in front of you, put your palms together and press. You can extend your arms or have the elbows bent in any manner that's comfortable.

* 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.

Arms:

* 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.

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.