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How do prisoners get muscular?

6:46 am By Matt 1 Comment

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.

Filed Under: Bodybuilding, Fat Loss, Muscle, Myth

Why You Should STOP Exercising

9:23 am By Matt 6 Comments

Want to lose weight?  Stop exercising.

Want to lose weight? Stop exercising.

If you want to lose weight, shed fat and get fit, here’s a controversial recommendation:

STOP exercising.

“Wait… what?”

Don’t get me wrong. Exercise is definitely good for you. And exercise also burns calories. But that’s exactly the problem: If you’ve been exercising for the purpose of burning calories… then maybe you should just stop.

In this article, I’ll explain why exercise to burn calories is a waste of your time. And what you should do instead.

[Read more…]

Filed Under: Fat Loss, Myth

How Prisoners Get Muscular

6:50 am By Matt Leave a Comment

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.

 

 

Filed Under: Bodybuilding, Muscle, Myth

How Alcohol Can Help You Get Abs

12:41 pm By Matt 9 Comments

Crossfit: Making better waitresses since 2005.

Crossfit: Making better waitresses since 2005.

Lately I’ve been experimenting with eating one main meal each day.

So I don’t eat all day and then I have one massive feast beginning at 8pm each night.

By the time 8pm rolls around… I’m pretty freakin’ hungry.

So when the clock strikes 8pm…. here’s what happens.

Either:

A)  I immediately start stuffing my face with pop-tarts, cookies and a bunch of other unhealthy options.

Or

B) I calmly start cooking a healthy meal based around meat, protein and vegetables.  No matter how long it takes to prepare the meal, I am completely relaxed and content.

Option A sounds pretty typical, right?  But option B sounds like a proven formula for losing weight.

Luckily, I have a simple trick I use that makes more of my days look like option B.

I use alcohol.

Yup.  I’ve found that when the clock strikes 8pm, if I reward myself with a nice glass of red wine or a nice craft beer… it almost instantly “knocks down” the hunger pangs and allows me to calmly and casually prepare a healthy meal without feeling like I’m starving or suffering.

I don’t do this every night (I train at night, so obviously this strategy is only for my “off” days.)

Of course, most fitness experts and personal trainers will tell you to avoid alcohol if you want to lose weight.  And in theory, they are correct.  But in the real world, I’ve found that alcohol can be a useful tool for achieving your fitness goals.

The keys, of course, are moderation — both with your alcohol consumption and your food consumption.  This plan would not work nearly as well if I was eating all day long and then adding alcohol on top of my food intake.  It works because the alcohol allows me to restrict my caloric intake without suffering.

A large protein shake consumed right at 8pm would probably work just as well (maybe better).   But it’s nice to be able to enjoy something that most fitness gurus consider “off-limits” and still achieve my goals.  I get a lot of emails from people who feel that beer or wine is one of things holding them back from getting a great body.  Most of them feel they’ll never get achieve their goals until they completely cut-out alcohol.

So the purpose of this post is to show you a way that you can have your beer and your abs too.   Want more unconventional fitness tips?  Grab my book.

 

Filed Under: Myth

Can You Build Muscle With Just A 5 Pound Dumbbell?

10:07 am By Matt 5 Comments

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…]

Filed Under: Muscle, Myth

Why The Inevitable Testosterone Decline May Not Be Inevitable After All

1:02 pm By Matt 4 Comments

Does testosterone drop as you age? Conventional wisdom says “yes.” Others beg to differ.

It’s been quoted so many times that it’s now considered gospel.

Researchers have known for years that testosterone levels typically drop by about 1% in men every year after age 30.

For years, I accepted this statement as fact. Simply because I’d heard it repeated so many times, I never thought to question the conventional wisdom.

Then one day, I did something stupid:  I questioned the conventional wisdom. And what I uncovered surprised me. [Read more…]

Filed Under: Myth

The Fibs About Fiber

10:16 am By Matt 3 Comments

Or maybe don't?

Or maybe don’t?

Everybody knows fiber is good for you right? After all, fiber prevents colon cancer.  Fiber reduces blood sugar. Fiber lowers cholesterol and improves heart health.

There’s just one teensy-weeny problem:

None of that stuff is actually true. 

In this article, I’ll break down the long-standing myths about fiber and reveal why fiber may not be the superfood we’ve all been led to believe.

[Read more…]

Filed Under: Myth

The Truth About The Afterburn Effect

11:17 am By Matt 15 Comments

He's burning fat thanks to the afterburn effect . Maybe.

He’s burning fat thanks to the afterburn effect . Maybe.

The “Afterburn Effect” is sexy.  It’s popular.  It even sounds cool.

“Sitting on the couch?  Au contraire.  I’m basking in the Afterburn Effect.”

See what I mean?

But what’s the truth?  Is The Afterburn Effect the real deal — a well-deserved reward for a tough workout?  Or is the Afterburn Effect a myth that works great for selling ebooks, but not so great for fat loss?  I looked at the research and here’s what I uncovered…

[Read more…]

Filed Under: Fat Loss, Myth

Big Boned? Big Myth.

12:44 pm By Matt 24 Comments

Wrong.

Wrong.

Sorry Cartman.

But it appears there’s little truth to the idea that a person can be overweight due to “big bones.”  To investigate the big-boned theory, I made an appointment at the Eastern Michigan University Office of Nutrition Services.

Using a DEXA scan (Dual Energy Xray Absorptiometry) I would learn exactly how much of my total bodyweight was fat, lean mass and bone.

[Read more…]

Filed Under: Myth

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