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.

* 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.

Upper 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.

Abs:

* 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.

* Leg Lifts: Everyone can do these. Simply lay down with body straight. With your hands next to your side lift both legs up and hold in the up position about a 12 in. off the ground. If you can, rotate your legs in a circular motion. Hold as long as you can.

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.