Begin the exercise by holding the jug between your thighs, feet hip-width apart, knees bent. As you rise, straighten your knees, lift the jug, and extend your arm horizontally in front of your chest. To accomplish one repetition, swing the jug back and forth between your knees. When you lower the jug, bend your elbows to bring it back up. After you have done some simple swings, push the handle of the jug with your hand as hard as you can. This will help build strength in your arms and shoulders. Now that you have established a strong base, add weight to the jug. You can use a heavy object that you can lift easily or place a small bucket or water bottle on top of the jug. Repeat the swinging motion but this time use your strength to lift the jug. If you want to change the nature of the exercise, replace the simple swing of the jug between your legs with a more advanced move. This will require you to balance properly while lifting the jug. Try to keep your arms stiff during the exercise for maximum resistance. The most effective way to increase muscle mass is through weight training. Heavy objects placed on top of a jug will make it harder to lift. Thus, these exercises will force your muscles to work hard which will result in growth. You can perform this exercise at home to get strong quickly.