If you want to get those biceps bulging but don't have the time, money or desire to do it in a gym, then why don't you try bodyweight exercises? Those pull-ups, push-ups and sit-ups that your PE teacher told you to do in high school, when done regularly and with intensity, are ultra-effective in giving you those hunky pectorals and six-pack abs. They just got thrown out of the picture when Arnold Schwarzenegger and Sylvester Stallone showed the world how cool the gym was with their well-toned physiques.

But the truth of the matter is, bodyweight exercises can be just as effective in building muscle mass. In a way, they are even better than bodybuilding exercises that target a particular muscle group in one exercise. If you choose to bulk up without the weights, you'll mostly be doing compound exercises that target more than one muscle group and provide you with a full body workout. These sets of exercises can be done anywhere, too - your backyard, the park, a vacant lot - the choice is up to you. It's also the ideal muscle workout for busy individuals who are usually pressed for time trying to fit the demands of career, family and fitness in a 24-hour schedule. Best of all, building muscle with out weights is free.

Building muscle without weights is a challenging process, so before you begin, you have to make sure that you learn all you can about bodyweight exercises. It's a good thing that you're reading this article because it's one of the best places to start. There are books, magazines and websites dedicated to the subject and it would be well-worth the effort to spend time getting to know what you're putting yourself into.

If you have any pre-existing medical conditions, it is best to consult your doctor first before undergoing any exercise program. They can best recommend how far you can go in your desired bodyweight routine or if it is even the right regimen for you.

As a beginner, make sure that you take it easy. Start slow until you get accustomed to it. Build up your resistance as you move along in your routine. As you get more comfortable, you can add more intensity to your workout. Don' forget to do these exercises with proper nutrition in mind.

The three most common bodyweight exercises to get you started are push ups, crunches and sprints. These develop your pectoral, abdominal and calf muscles.

1. Push ups. Decline push ups allow you to develop your chest muscles better than ordinary push ups. Have a sturdy and stable chair in hand. Place your feet on the chair and your hands on the floor. Perform the push ups by lowering your chest until it almost touches the floor and raise it back again while keeping your body straight. Your fitness level should dictate the number of sets and repeats to do.

2. Crunches. You can work on your upper abs by doing crunches. Lie on the floor with your knees bent and your feet flat, putting your hands behind your head. Feel your abs contract as you raise your chest slightly upwards before lying back down.

3. Sprints. On a beach or grassy place, sprint from Point A to Point B. Repeat the sprints over and over as long as you're able. This develops your calf muscles.