Putting on muscle mass without weights?

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

You would have to do strenous exercise that creates micro tears in the muscles just like weight training does. You would need to use you own body as a weight in exercises like pullups and pushups, lunges , and squats (especially one legged ones).

Another way is deep tissue massage once to twice a week. This creates micro tears as well which heal and lead to stronger and larger muscles. Quite expensive though

Do pushups daily. Remember to do them to the point where you can't do them any more. Do 3 sets to muscle failure daily. Try and add a few other excersises too, like Diamonds, pull-ups, chair dips, ect.

You should start seeing results in about 2 weeks.

Do sit ups and push ups. These are weight bearing exercises that use your own body as weight.

push ups, incline push ups (feet raised) handstand pushups, fingertip pushups, dips( chair or bar), pull ups and chin ups.

when you get really good you can start doing one arm push ups, plyometric push ups, 1-arm chin ups, and 1-arm dips.

physical labor....look at lumberjacks......those guys have real muscles !