Is it possible to build lean muscle mass without lifting weights? Yes! All it takes is the right exercises, the right program, and a lot of patience. I will introduce you to the right program in just a moment, but first, lets take a look at some of the best movements you can do for mass gain:

#1 – Standard Pushups

Yea yea yea. I know. You’re thinking “but I can do lots of pushups. I’m not big.” Well, there are lots of people out there who can’t do a basic pushups. The basic pushup is really the greatest exercise to pack on muscle mass on your front delts, triceps, and chest.

Oh, and don’t forget what a great abdominal movement pushups are!

There are hundreds of variations of this movement. And simple changes in the positions of your hands and speed of your movement will help you get a greater muscle building benefit out of this basic movement.

However, do not move onto any other variation until you can pump out 15 solid pushups.

#2 – Close-Grip Chinups

Chinups and pullups are a great muscle builder for the back, lats, biceps, forearms, abs, and…yes…chest! However, the close-grip variation does a greater job of targeting your biceps.

This movement is performed just like a chinup, where you grab the pullup bar with a “palms facing you” grip. However, take a grip where you hands are closer together.

The closer you move your hands, the more difficult the movement will become.

#3 -Tricep Blasters

This is a brand new movement I’ve been incorporating into my movements. It’s tough, so I’ll show you an easier variation of it. Place your feet on a bench, bed or an elevated object behind you.

Place your forearms on the floor, and prop up your body. You’ll be in pushup position, except that your forearms are resting on the floor. The idea is to press with your triceps so that you lift your elbows of the floor and straighten out your arms.

It’s a brutal movement. Advanced trainees – guys who are great at pushups – will be shocked they can only do 2-3 reps of this movement. However, here is an easier, variation (but still works great).

Basically, instead of pressing both the hands off the floor at the same time, lift one hand off the floor, using the other hand as support. Then quickly follow up with the other one.

So, you’re using each hand as support for bringing up the other hand. For example, lets say you start straightening out your right hand first. Straighten that out, and quickly follow up with your left arm.

Now, drop your right forearm back down to the ground, and follow up with the left hand. For the next rep, start by lifting your left arm off the floor first, and follow upwith right arm.

Repeat in this manner. Until you’ve performed an equal number of repetitions on each side. Work up to 10 repetitions in this manner before trying the original version of the movement.

#4 – Isolated Triceps Pushups

Here’s another great triceps pushups. Also known as the close grip pushups or diamond pushups. The idea is the same – move your hands close together and perform the pushup.

Just as in the close-grip chinup, the closer your hands are to each other, the more difficult the movement will become. Try the exercise with pushup handles and see if you feel a difference.

#5 – Compound Towel Pull-up

This is a cool movement, and really makes you feel as if you’re climbing a rope or wall. Hang two strong towels over a pullup bar. Grab each towel firmly, and pull your body towards the pullup bar.

The closer your grip to the pullup bar, the easier the movement. As you get stronger, grab the part of the towel that’s farther and farther away from the pullup bar.

This will almost feel like you’re doing pullups on gymnastics rings (hey, there’s another great muscle building movement!).

#6 – Inverted Rows

The inverted row is often used to teach beginners how to perform pullups. However, it’s an extremely tough movement that I’ve only been able to perform a few times.

You actually need a low, horizontal bar for this movement. Keep your body straight underneath the bar. You can keep your feet on the floor, or elevated on the surface.

The idea is to pull your body towards the bar. It’s almost like a reverse bench press. Instead of press the weight away from the bar, you’re pulling your body towards the bar.

#7 – Decline Russian Twists

I hate ab training, basically because most ab movements are too simplistic and easy. But this one I like. You can do this on a decline bar, on a regular bench, or on the floor.

If you’re doing it on the floor, tuck your feet under something firm. Lean back, and make sure you’re sitting on a cushion (a pillow?). Hold you hands out in front of you and twist your body completely to one side.

Use your abs to stabilize your body. Return to the middle and repeat on the other side.

#8 – Hanging Knee Raise

Here’s another great muscle builder for the abs. Hang on to a pullup bar. Hold on to it with a palms away from you grip. Relax your body. Now raise your legs up, and try to touch your knees to your chest.

To make this movement more difficult, straighten out your legs. The hardest version of this movement is when you keep your legs straight, and raise them above, past parallel, and try to touch the bar.

To improve strength and increase muscle mass, focus on increasing range of motion and difficulty as opposed to adding repetitions.

#9 – Abdominal Situps

When done properly, situps can be a great overal mass builder. The problem with situps is that most people do them the wrong way. They pull on their necks and use momentum.

If you do situps slow and steady, you’ll feel a great contraction in your abdominals and be able to steadily build up the muscles on your abs.

Now, it’s time to introduce to you a great bodyweight-only program for mass gain. It’s called The Muscle Experiment, developed by MikeThiga. He has a very compelling story.

I should have an interview up with him shortly, but until then, I urge you to check out my review of his program. It is the only bodyweight-only mass building program for hardgainers.

If your goal is to add lean muscle mass with bodyweight training, then you want to grab a copy of Craig Ballantyne’s Bodyweight Bodybuilding 2.0

For a more general approach to bodyweight training, check out some other Craig Ballantyne’s Bodyweight Workouts.

Tags: abdominals situps, bodyweight exercises, close grip chinups, compound towel pull up, decline russian twists, hanging knee raise, inverted rows, isolated triceps pushups, mass gain, mike thiga, muscle experiment, standard pushups, tricep blasters