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.

Build Muscle No Weights Required Routines:

* 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 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.

Arms:

* Bicep Curls: Place both your elbows tight to your waist and hold out forearms palms up in L shape. Now take one arm and make a fist, placing it in the other palm. Press down while pushing up with the palm arm, keeping elbows tight to body. { Simulate curling dumbbells). Repeat both arms.

* 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.

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.

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