The Musclehead Guide

Build Muscle - No Weights Required
By [http://ezinearticles.com/?expert=Rob_Ryan]Rob Ryan

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:

* Jamb Press:  Find a door opening and stand directly centered facing the jamb where the door locks. Now place a hand on both sides of door opening and place your feet in a comfortable position.  With your arms in a somewhat L shape, simply press right and left arms together (wall is between R and L hands) as hard as you can and hold it.  Rest a little bit and do another set.

*   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:  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.

Biceps and Triceps:

*  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.

Abs:

*  Crunches:  Another dreaded effective exercise. When done right, you can get great abs.  Lay down and bend knees with heel of feet about a 12 in. from your butt  To get a full ab workout you want to also work the oblique muscles ( Just to the sides of your abdomen ).  Now with hands clasped behind your head, bring yourself straight up slowly and hold about 6 in. off the ground for about 5 seconds.  To do obliques, when you lift up, twist your torso slightly to the left and right.  Do as many reps as you can.

*  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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