Putting on muscle mass without weights?

How would you go about putting on muscle mass on your arms and chest (so upper body strength) without the use of weights? How long would it take to see some improvement and how often a week would you work out?

30-40 minutes a day of dynamic tension exercises.

get on your elbows and tows and keep your back straight, start at 2 minutes and increase over time.

squat with your back flat against the wall like you are in a chair for 2 minutes and increase over time.

push ups increase number over time

sit ups increase number over time

squat thrusts increase number over time

small arm circles

large arm circles

these exercises will increase your muscle strength and density without putting on alot of bulk….

you will be as strong as a weight lifter with the speed of a sprinter and agility of a cat

good luck

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