Fitness Under Oath

A Bill Starr Deadlift Routine

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Bill Starr deadlifting in loafers.

Bill Starr deadlifting in loafers.

Bill Starr passed on recently.

This is perhaps my favorite photo of him.  He’s deadlifting some ungodly amount of weight.  Not sure how much in this photo but I know he did 575lbs at a bodyweight of 181lbs at another time.

As the story goes, Starr forgot his lifting shoes and had to compete in his “penny loafers.”  Think about that next time you decide to skip the gym simply because there’s something good on t.v.

So in memoriam of Bill Starr, I’d like to pass along this Bill Starr deadlift program.   If your deadlift has been stuck for a few weeks, give this a try.

Note:  This program assumes you are deadlifting once a week.  No percentages were given, so you’ll have to figure out how much weight to use each week.

A Bill Starr Deadlift Program

Week 1:  5 sets of 8 reps.
Week 2: 5 sets of 5 reps.
Week 3: 2 sets of 5, then 3 sets of 3.
Week 4: Go for a max single.

How To Micro-load With Dumbbells

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You can make big gains with tiny plates.


If you've read my stuff before, you know I'm a big fan of micro-loading.

In case you're not aware, micro-loading is the practice of increasing the amount of weight on the bar by small (or micro) amounts.  Most guys try to add 5-10 lbs to the bar every time they increase they weight.

This inevitably leads to stalled progress.

But micro-loading is the practice of adding just 1 or 2 pounds to the bar every time you increase the weight.

It sounds like a slow way to make progress.

And it is. But if you added just 2 pounds to the bar once a week on your bench press for a year, you'd be benching 104lbs more today than you did last year. Suddenly, it doesn't sound like such a slow way to make progress.

Micro-loading with barbells is easy. You just have to buy (or make) some microplates and you can slap them on the bar when needed.

Micro-loading dumbbells takes a little more creativity.

Here's how I do it:

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How do prisoners get muscular?

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This article reveals how convicts build muscle.

If you've ever wondered how prisoners get lean and muscular without proper equipment, without quality food and without access to common supplements, this article is for you.

Warning:  This article contains interviews from current and former convicts and prison staff members.  Reader discretion is advised.

Former Prison Guard Turned Champion Bodybuilder Reveals
15 Minute "Prison Cell Workout"

This is really cool.  I recently interviewed a former prison guard turned champion bodybuilder.  He told me about a 15 minute -- all bodyweight workout -- that some prisoners used to get in "bodybuilder" shape without any equipment, without any special food or any special supplements.

The entire workout takes just 15 minutes a day and it can be done inside your home, your office, or your prison cell. 

It's FREE for you today.

FREE!

Secret #1:  Lot's of reps with short range of motion

A current inmate at the San Quentin state prison in California was recently interviewed about how convicts manage to gain muscle in prison.

He revealed...

"Every yard I've been on has workout bars where men can do a variety of exercises like push-ups, pull-ups, dips, and leg-lifts. To add weight to their routines, I've seen guys use each other's body weight to add resistance to their workouts.


An interview with current inmate #T31014
reveals how prisoners build muscle.

Push-ups are done with someone leaning against your back and squats can be done with somebody sitting on your shoulders. I've also seen guys fill pillowcases with sand to use as dumb­ bells. In the cell, trash bags are filled with water and placed inside a bucket with a handle for shoulder shrugs and lateral raises. My favorite method is stacking forty to fifty National Geographic magazines and tying them up in a laundry bag for bicep curls and tricep extensions.

This question actually gave me the courage to ask one of the more muscular guys on the yard, 'Curly Joe', how he still managed to stay so buff. Here's the inside scoop. Curly told me the secret is lots of reps with shorter a smaller range of motion. He explained, "You got to pump those muscles up like a balloon until they feel like their going to explode." I told him it sounded somewhat painful. He just laughed and went to do another set.   Source:  Quora, Last Mile Program.  Interview with inmate # T31014.

Secret #2:  600 Push-Ups a Day?

This man is 60 years old and does over 600 push ups per day.

Another inmate reveals...

"I was afraid of all the prison stories being true, I didn't want to go to prison looking weak (as a bulky 150lbs) and as an easy target to prey on. So I started with the goal of 600 push-ups a day. Once I began noticing results(and others noticing the results as well), my self-esteem was boosted and I began to incorporate dips, pull-ups, lunges,and squats."

Source:  Last Mile Program, Quora.  Interview with inmate #K96627

Anyone who thinks 600 pushups a day sounds too simple should see the photo on the left of the 60-year old man who does 600-700 push-ups per day.

Secret #3:  Get Your Protein Without Tipping Off The Guards

Prison food is notoriously cheap and devoid of nutrients.   And you need nutrients (especially protein) to build muscle.  So crafty convicts find ways to get the nutrients they need.

Extra cans of "Jack Mack" (tuna fish for those of us on the outside) can be stolen/smuggled out of the kitchen.  And considering each can contains a whopping 72.5 grams of protein, adding one can on top of your daily prison diet will help get you jacked quickly.

72.5 grams of protein per can!


Protein shakes are given to AID's patients, who then sell them to the bodybuilders.

In some prisons, convicts with A.I.D.s and other muscle-wasting diseases are given Ensure protein shakes to make sure they are getting enough calories and protein. 

Naturally, those protein shakes are sold to the bodybuilders in exchange for cash or cigarettes. 
Source:  An Ex-cons guide to prison weightlifting.  Article, Deadspin.

These cheap shakes aren't the best source of protein, but if you're stuck in prison they are better than nothing.​

Former Prison Guard Turned Champion Bodybuilder Reveals
15 Minute "Prison Cell Workout"

This is really cool.  I recently interviewed a former prison guard turned champion bodybuilder.  He told me about a 15 minute -- all bodyweight workout -- that some prisoners used to get in "bodybuilder" shape without any equipment, without any special food or any special supplements.

The entire workout takes just 15 minutes a day and it can be done inside your home, your office, or your prison cell. 

It's FREE for you today.

FREE!

  Matt MarshallFounder 

Thanks for reading this article.  My name is Matt Marshall.  I'm a Certified Personal Trainer and founder of Fitness Under Oath.  I help regular people get ridiculously fit.  Be sure to grab your FREE copy of The Prison Workout Plan above.  It's my gift to you.

How Prisoners Get Muscular

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How do prisoners gain muscle and get ripped? You'll find out in this article.

      If you've ever wondered how prisoners manage to build muscle and get ripped without any equipment and without special supplements or quality food, you'll love this.

     Because in this article I'll share first-hand accounts from ACTUAL PRISONERS (some former inmates, some currently doing hard time) on how prisoners manage to get jacked.

     Make sure you read the entire article because there's something special at the end.

 

 

How To Build Muscle And Cut Fat With Ordinary (and dirt-cheap) Baking Soda

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Why haven't you been told about this 87 cent muscle building miracle?

It's weird, but true.

Just a few teaspoons of ordinary, dirt-cheap baking soda can increase muscle gains by 27%!

You can buy an entire box of baking soda for about 87 cents.  And it just might be more effective than those $100 a bottle supplement scams crowding the shelves at your local vitamin shop.  So you can imagine the supplement company CEO's will be none too pleased with this article. 

But here is the PROOF: 

1

Study #1:  25 grams of baking soda consumed 60 minutes prior to a bodybuilding-style workout results in a 22 rep increase. 

In this study, researchers gathered a group of male athletes with prior weight training experience. 

Half of the group received a placebo.  The other half consumed 25 grams of baking soda. 

Then they were put through a grueling quad workout:  4 sets of 12 barbell squats, 4 sets of 12 on the leg press and 4 sets of 12 on the leg extension.

RESULTS:  The guys that consumed the baking soda knocked out an average of 22 more reps!  As you probably already know, more reps equals more muscle.   

Bigger muscles with baking soda?


Source:  Carr BM, Webster MJ, Boyd JC, Hudson GM, Scheett TP. Sodium bicarbonate supplementation improves hypertrophy-type resistance exercise performance. Eur J Appl Physiol. 2012 Sep 4.

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Study #2:  25 grams of baking soda boosts 1 rep max by 27% in 60 minutes

In this study, researchers took a group of male athletes with prior weight training experience.  Again, half the group got the placebo.

The other half consumed 25 grams of baking soda 60 minutes before their workout.

RESULTS:  The group that consumed the baking soda improved their one rep max by a whopping 27% on the barbell squat, and a modest 6% on the bench press. 

Baking soda could increase your max bench by 10 to 18lbs in 60 minutes.

Source:  Duncan MJ, Weldon A, Price MJ. The effect of sodium bicarbonate ingestion on back squat and bench press exercise to failure. J Strength Cond Res. 2013 Oct 11.

But what if you're not a bodybuilder trying to get bigger, or a strength athlete trying to get stronger?  No worries.  Baking soda can boost performance for endurance athletes too.  (This is especially relevant for crossfitters or anyone who trains with bodyweight exercises.)  Check it out...

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Study #3:  Baking soda improves time to failure by 34% in high intensity interval cardio workouts.

Baking soda boosts performance for endurance
athletes and crossfitters too. 


Scientists recruited a group of trained, college-aged men.  Again,  half got a placebo.  Half got baking soda. 

The students did 3 high intensity workouts per week for 6 weeks.

RESULTS:  The baking soda improved their performance times by 28% after 3 weeks and a whopping 34% after 6 weeks.

As an added bonus, the baking soda group saw a "significant increase in lean muscle mass."

Source:  Jourkesh, Ahmaidi, Keikha, Sadri, Ojagi: Effects of six weeks of sodium bicarbonate supplementation and high-intensity interval training on endurance performance and body composition. Annals of Biological Research, 2011, 2 (2) : 403-41

Ready to try baking soda for yourself and see if this ordinary and inexpensive supplement can take your physique and performance to the next level?  Then here's the big question...

Baking Soda:  When to take it and exactly
how much to take

After reviewing over 30 clinical studies on the performance and physique improving effects of baking soda, I decided to try it for myself.

The results were almost too good to be believed.

I documented everything from my experiment.  Including...

  • Exactly when to take baking soda for best results
  • How much baking soda to use
  • Important "taste tips" and a crucial warning you must read before consuming baking soda

I put everything into an quick, easy-to-read report and it's yours FREE as a thank you for visiting my website.

100% Free. Delivered via email.

No Spam.  Just Baking Soda.  😉

Full privacy policy here.

UPDATE:  Check out what just landed in my inbox...
(click photo to enlarge)

FREE REPORT:  The Baking Soda Protocol 
When to take baking soda and exactly
how much to take

After reviewing over 30 clinical studies on the performance and physique improving effects of baking soda, I decided to try it for myself.

The results were almost too good to be believed.

I documented everything from my experiment.  Including...

  • Exactly when to take baking soda for best results
  • How much baking soda to use
  • Important "taste tips" and a crucial warning you must read before consuming baking soda

I put everything into an quick, easy-to-read report and it's yours FREE as a thank you for visiting my website.

100% Free. Delivered via email.

No Spam.  Just Baking Soda.  😉

Full privacy policy here.

  Matt MarshallFounder 

Thanks for reading this article.  My name is Matt Marshall.  I'm a Certified Personal Trainer and founder of Fitness Under Oath.  I help regular people get ridiculously fit.  Be sure to grab your FREE copy of The Baking Soda Protocol above.

Can You Build Muscle With Just A 5 Pound Dumbbell?

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Can you build large muscles with little weights?

Can you build large muscles with little weights?

Steve P. asked the following question:

Hi Matt, hope this email finds you well. I’m a big fan of your original building a classic physique book. Since reading the book I have also been doing a bit of reading around the sandow plus site and have noticed that quite a lot of the material discusses how strongmen of that era used a ‘light dumbell’ method of training. It seems to involve using 5lbs dumbells to self generate tension. A guy named David Bolton has written a book on it “the lost secret to a great body” and claims to have had some pretty impressive results from using this method almost exclusively.

Do you have any experience of this light dumbell method? Do you know if it was the way that Sandow, Attila etc built their physiques? Or was this just a marketing ploy of the time to make some money selling light wooden dumbells?! — Steve P. [Read more…]

How To NOT Lose Muscle When Cutting

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Terrifying.

Terrifying.

Death.

Public speaking.

Losing muscle mass. And maybe clowns.

Those are the biggest fears for most people.

For fitness-minded men who want to get lean, the fear of losing muscle mass is the single biggest “freak out” point on that list. For women, you can substitute “losing muscle mass” with “slowing down your metabolism” and you have the same level of fear. I’ve discussed metabolism in the past. In this article let’s tackle every man’s worst nightmare: Clowns. Err, sorry. I mean losing muscle mass.

[Read more…]

How To Gain Lean Mass And Burn Fat At The Same Time

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Burning fat while adding lean mass is bodybuilding's holy grail.

Burning fat while adding lean mass is bodybuilding’s holy grail.

It’s considered the holy grail of bodybuilding:  Simultaneously packing on lean mass while subtracting body fat.

Most people swear it’s impossible… or at least highly unlikely.

But I found two instances where participants managed to crack the code and do the impossible:  Pack on lean mass while dropping body fat. After examining these case studies, I think I’ve found a pattern for unlocking the holy grail of bodybuilding.  

[Read more…]

The 30 Day Arm Size Cure

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WTF?

WTF? Not my arm.

If you feel like your “gunz” aren’t growing…

If your “pipes” aren’t pumped…

If your “pythons” are too puny…

Ok — I’ll stop.

If you want bigger arms, getting stronger is always job #1.  But some additional training volume can also help beef up your “bis” and turn up your “tris” (ok, now I’m done. For realz.)

Recently, I completed a one-month challenge designed to increase the size of the upper arms by way of high-volume training.  I was happy with the results of the experiment (at least 1/4 inch gain on the upper arm and noticeably larger forearms) so in this article I’ll give you the exact protocol.

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A Painful Way To Put 1.5 Inches On Your Calves In 8 Weeks

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Huge calves. Short shorts.

Huge calves. Short shorts.

Almost 15 years ago, I was on the phone with Mike Mentzer.

Yes, the champion bodybuilder who stood on the same stage with the mighty Aaaaarnold. I’d ponied up the cash for a series of phone consultations, and the great one himself was devising a program for yours truly.  In addition to the usual goals, add muscle, lose fat, get strong, look great… he asked if I had any bodyparts that needed help.

“My calves are scrawny” I told him.

He sighed. Clearly he’d fielded this complaint hundreds of times over his career.  He said, “calves are tough, they’re highly dependent on your genetics.” Then he gave me a strange piece of advice. He told me stop training my calves entirely and that the work my calves were getting from squats and deadlifts was enough – anything more could be causing overtraining in my calves and preventing them from growing.

I was skeptical, but more than willing to try his approach. Ignore the muscle and it will grow? What could be easier?

[Read more…]