How Do Prison Inmates Get BIG, STRONG and JACKED Without Barbells and Gym Equipment?

[@AlexanderBromley]

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[@aleksc4376]

I worked in a prison for 4 years, I can tell you, they get big because they sleep 12+hrs a day and workout regularly. It's also not a high stress environment for most guys. I think sleep has been overlooked by just about everybody when it comes to growing muscle.

[@FormlessJKD17]

No stress? How about stressing over getting shanked or raped or just living in a small cell??? Idiot.

[@pauldonnelly3179]

Erm what? Most inmates are not getting 12 hours sleep a night, and juice is readily available.

[@zeez9053]

What’s the food quality

[@TiberiusStorm]

They can get steroids in prison as well.

[@aleksc4376]

@@TiberiusStorm that is certainly true for guys with money, some of them had no money on their books.

[@otaku_mclovin4209]

the prison secret to getting jacked is boredom. easy to stay loyal to your routine when it's the only thing that you have. life's distractions are minimized if not non-existent

[@egregiousqueef7781]

the dudes in my tank would also use their sheets tied to loaded trash cans or wrapped up with books; and each other as weights (for like pushups, supine rows, etc)

[@itstrbo]

No alcohol no distractions

[@harvey_weenstain8857]

Well said

[@fitawrarifitness6842]

and rest they, get proper rest .

[@taraaaron1242]

No, you are wrong. You are on high alert waiting for the next racist fights over stupid thing.

[@XTheSpartanX7]

Had an old head who went to prison for 10 years layout his routine to us. He trained 3 days a week using pushups, pullups, dips, inverted rows and bw squats. It was 3 days because that's all the time they were given in the gym and he packed everything he could using a circuit style of routine. A classic one is a 1-10-1 pyramid and variations of a pyramid training for endurance and muscle mass. The guy had a huge upper body and proportional legs. He went back to college at 45 to get his bachelors in exercise science.

[@dh-uo4lt]

Did he have big mass or he was just lean?

[@XTheSpartanX7]

@@dh-uo4lt mass mostly and around 15% bf.

[@dh-uo4lt]

@@XTheSpartanX7 no way he was skinny

[@pinkrose7646]

What does it mean when he says pyramid?

[@XTheSpartanX7]

@@pinkrose7646 by pyramid he means. 1 push-up then 2 push-ups then 3 push-ups all the way until you do 10 push-ups and then you come back down the pyramid with 9 push-ups, 8 push-ups etc. until you get down to 1 push-up.

[@StandStrength]

When I was 18, I was debating joining the military or going to prison for the free gym membership. I think I made the right choice.

[@johntrains1317]

Wait. What did you choose? 😂

[@FirearmAmmoReviews]

How was prison

[@StandStrength]

@@FirearmAmmoReviews the worst thing about prison was the dementors.

[@undeadsatan3317]

Damn homie yous swole

[@StandStrength]

@@undeadsatan3317 *wreck it Ralph in his support group* : Thanks satan

[@365ramone]

I worked in administrative segregation at a large prison for a short time. I think we exaggerate how jacked and strong these guys are. 90% of them are as average as the the free world population. The most developed ones are built like guys that do 100's of half way pushups a day. They eat carbs and sodium and always have a pump. Breakfast was and showers start at 3am so alot of guys dont sleep too much, or at least not in long 6-8 hr blocks. The main reason to work out is to stay sane, there's no one trying to look good by the pool. There's a definite lesson in making the most of what you have there though. As an officer I was always motivated to step a step ahead of them in my training

[@AlexanderBromley]

I'm with you on the exaggeration; partially why I opted for the cartoonish Bill and Ted thumbnail. Even Bryant's case studies were outliers who would be freaks in any environment, and many of them became monsters when free weights were commonplace, not from doing pushups and burpees.

[@365ramone]

@@AlexanderBromley I think a good question is why aren't there more big strong correctional officers .....this may not be the place for that lol. thanks for great content. Some of the best in YT fitness

[@brianregan75]

I always remeber , from docs, movies and news stories, seeing the most jacked prisoners in the big lifer California prisons like Folsom, San Quentin and Chino mainly from the 70s to 90s (when they still had big outdoor training spaces and equipment). This could be due to the bodybuilding lifestyle being born in CA and being so strong and prevalent in CA it would influence the prison culture there first before anywhere else at the time. Especially since big muscle guys were looked at as freaks on the fringes anyways so prisoners could relate as “outsiders “. Just look at some of the pumping iron footage with Arnold visiting a CA prison in the 70s and how in awe the prisoners were of Arnold. That could’ve been an early catalyst. And I would imagine it wasn’t too hard to smuggle in steroids (as with other drugs) into the prisons as well. So that can also possibly be a big factor.

[@joshtheflatearthjedi222]

Definitely not the majority but there are definitely some big guys, a lot of people lay around and get fat or don't have money and are super skinny. I spent 3 years down and was the biggest and strongest I've ever been by the time I got out. Granted I wasn't as big as a bodybuilder or anything like that but was 220lbs at 6 ft. Less than 12% body fat. Got my arms up to 19 inches, granted I had worked out before going in and have good genetics.

[@shiwakuseven5859]

I agree. I worked 35 years as a corrections officer for the Ohio Department of Rehabilitation and Corrections. I've supervised some very strong and well-built inmates, but they were far outnumbered by average-size and strength inmates.

[@joshtheflatearthjedi222]

I can speak from personal experience that you can get jacked in prison or anywhere without any weights. I spent 3 years in which I'm not proud of, but when I got out was the biggest and strongest I've ever been doing mainly push-ups and pull-ups. You get real creative and I did so many different variations of push-ups and pull-ups not just standard stuff. But it always drives me nuts when people say it can't be done or you need a bunch of supplements.

[@joshtheflatearthjedi222]

@@JoseGonzalez-gg6rs around 1000 push-ups a day average and probably around 100 pull-ups, I also did alot of dips.. The key though was doing many different variations of push-ups and pull-ups. We would also make weight bags using trash bags filled with water and do curls, shrugs, rows with that, but they would get confiscated all the time so we never had that on a consistent basis. I did alot of body weight squats and lunges too but my legs never really got big, ive always had chicken legs lol.

[@Matthew-wz8ig]

What do they do for legs?

[@joshtheflatearthjedi222]

@@Matthew-wz8ig body weight squats and lunges, we would try to do squats with someone on our back on occasion but it doesn't work very well.

[@joshtheflatearthjedi222]

@@Matthew-wz8ig thats why most people will have huge upper bodies and tiny legs, thats pretty much how I was. I was about 215 at my heaviest but when you think about that being almost all upper body I looked much bigger than that.

[@williamcastilla1963]

Awesome testimony. If you don't mind me asking -what was/is your training split? Did you do pushups on same day or separate days? When did/do you do legs/cardio? Are dips and handstand pushups necessary? I would love to hear your take on this. Thank you, sir.

[@brother_bear_one7340]

Aside from resourcefulness, they also have pretty much the entire day to workout.

[@scarred10]

It has nothing to do with either of those factors, its steroids and only steroids and plenty of food.

[@paidlife2016]

@@scarred10 I actually did time in prison and believe me, in the facility I was in nobody was getting steroids but there was some big mother fuckers in there! I went from 155 to 200 just eating working out and sleeping 9 hours then taking a 2hr nap from 3-5 I can't explain the science but my workout partner was 5-9 235 ripped with abs and all we ate was a ton of whatever we could get and did two a days with cardio. We didn't have a gym just lifted rocks and whatever was heavy then a ton of pushups, pullups and dips.

[@scarred10]

@@paidlife2016 most prisons are full of drugs so their also full of roids.

[@paidlife2016]

@@scarred10 I 100% agree there is a ton of places you can get whatever you want but without going to all the details of different situations while navigating through different facilities and security levels there is places where you get strip searched and shook down multiple times a day and or being in the middle of nowhere where shit just isn't coming in and I have seen others and myself continuing to maintain and make gains. Also being tight in the workout community, working out with different groups in the yard every day I would have been offered something if everyone else was on shit. I honestly think there is a something with elevated testosterone levels among large groups of men in hostile environments over long amounts of time. I think some peoples bodies adapt to try to become as dominant as possible but that is just a theory.

[@araa5184]

@@paidlife2016 sounds like my countrys' basic training

[@aaronf4275]

I had a close friend do a few years in a medium security state prison in upstate NY. His opinion was essentially inmates were not too much more jacked than in the free world. Well at least at that specific prison. You had the fat inmates, athletic and jacked inmates etc. I think certain famous prisons; sunny San Quentin in CA etc. have given this stereotype that the yard is full of jacked monsters. But it’s really not accurate in the average prisons. But with that said; obviously having no commute/job/kids around you will lead to more working out for your own sanity. I believe certain prisons have more of a culture of working out than others; especially the West Coast prisons.

[@goaheadcalldonshipley7659]

I agree, I work in an occupation where I have a lot of contact with prisoners, former prisoners, etc, and they’re pretty much like the general population in my experience as well. I think the jacked prisoner who is an awesome fighter has become a stereotype when most of them are actually pretty sedentary and couldn’t fight their way out of a paper bag, the biggest difference being that they might be more likely to try.

[@brianregan75]

Exactly thinking the same thing. The CA prisons were on another level back in the 70s-90s. And precisely becuse the workout/bodybuilding culture was born on the west coast and was the Mecca for that lifestyle, naturally it was adopted by the prisoners as well. Especially in the famous “lifer prisons” like San Quentin or Folsom. Other parts of the country wernt “up to speed “ yet so to speak with the West coast in this regard.

[@aaronf4275]

@@brianregan75 Exactly!; many of the famous West Coast (Craig Monson) mass monster inmates were well known to mingle with and partake in the bodybuilding culture of that era. You described it perfectly. Then in the late 90’s they removed the free weights from many of those prisons.

[@brianregan75]

@@aaronf4275 Yupp! And Stan “tookie” Williams as well. I just saw a vid about monson too. There were a lot of OGs with bodybuilder physiques back then in CA that you wouldn’t see too much of in other areas of the US. And also beside Arnold S. And other bodybuilders in the 70s would tour CA prisons back then actually teaching and lecturing the inmates on how to workout properly! Lol That’ was a big influence for sure too.

[@ALT_RIGHT]

That and in 2021 even prison men are subject to being soft compared to decades past

[@scottfuller7037]

Maybe something we're overlooking is that there was a time when free weights were common in the prison system. There were in fact some monsters then. I remember when a decision was made to remove the weights, which naturally lead to todays more callisthenic based routines. As you know, all prisons are not created equal and wanting to be strong in an environment where being weak could be fatal, or at least pretty miserable is a given.

[@nicocontreras5366]

I read once that in certain prison in the US the man in charge (forgot the name of that position, sorry) removed the weights and make them work the whole day so they wouldn´t be so fresh to train.

[@tsoliot5913]

@@nicocontreras5366 warden

[@nicocontreras5366]

@@tsoliot5913 Thank you !

[@christopherhammond3664]

@Avingay Anfordstay punctuation is your friend.....

[@scarred10]

@@nicocontreras5366 I'd agree,work the shit out of them so they contri ute to society and no weights allowed.

[@esfitnesspro2455]

they didn't pull weights because they were getting to big for the guards, they pulled them because they were used as weapons. in prisons with weights, the prisoners who lift/train and usually well behaved because they don't want to lose the privelage to use the equipment.

[@CORAXII]

Most people in prison don't a train those who train usually behaved because they liked training and don't want to lose their privileges

[@mitchellnova324]

Exactly, so much wrong and bad information in this video

[@ArrogantAsses]

@@mitchellnova324 Like nobody believes that the guards don't "help" some of the guys get steroids.

[@mitchellnova324]

@@ArrogantAsses yeah I’ve been to prison and guards brought in most of the stuff honestly. At least where I was. It’s a lot easier to talk a guard into bringing in steroids anyway, for one they don’t cause addiction (in the same way) and they are more socially acceptable. In fact, the prison I was in I knew of two guards who were on gear.

[@kevinjack5184]

No, actually they are make knives

[@mangococo8429]

I just do calisthenics pushups dips and I got up to 235 pounds , I had 19 inch arms , now I'm 50 and still do calisthenics but my weight is 205 still have great arms and chest shoulders, the key is being consistent and work out 4 days aweek

[@1stBORNMTM]

Calisthenics Is The Best 💪

[@coreyklippel6984]

Jog, and basic push up sit-ups, pull ups, and crunches. Eat lots of Tuna and no mystery meat patties. I was jacked after 7 years

[@jerrythomas8604]

Legs? Chicken 🦵?

[@luvbig41]

What was your rep sequence and sets??? Was this everyday???

[@SageSea1]

One look at your account and anyone with a braincell knows your age, size and success is all fabricated. Your athletic knowledge is fledging at best. Drop the social to prove otherwise

[@brodeythedisciplinebarber1117]

I did 12 years in prison all you do is eat and workout and everybody is in bed by 10 its simple... push up in the cell free weights outside. The focus is different.

[@fitawrarifitness6842]

Exactly!

[@garrettmckuin7294]

Is it easy to sleep in prison man? I would assume it would be impossible to get a good night’s rest, but maybe you get used to everyone else around you after a while?

[@colsoncustoms8994]

It depends, we usually passed the fuck out if we could but sometimes late games of spades or someone pacing back and forth would ruin that. A big tray for supper would usually knock everyone out, last few days before canteen came back around everyone was on edge, especially if there were shitty trays.

[@davidmccarthy8599]

@@garrettmckuin7294 mate its that 6th sense mental block that u cld sleep froo a roit bell but soon ur door opens u wake lol not having stresses of life or no commitments av wanted to stay in prison(SPS) was 72kg a mussle bench 105kg deadlift 185kg n squad 150kg played football daily a thrived in there everytime then came out to my own missery a was in there sky tv dvds exersize n nourishment ...wheres the punishment then get out with no links bar drug numbers to a homless hostal no tv r shit so ad fck up end bk in fae 18yrs to 32yrs bout 12sentences 2yr 18mnth etc am now 5yr drug n prison free in healthy lifestyle boxing training daily hav 3fights this year boys at 21yr a train with ask me to teach them prison weight routines luv fae scotland man anno theres gd n bad everywhere but sum the best(soccer)players artists guitarists honest loads wasted talents x

[@bigrunts9768]

I thought prison barely had protein.

[@Theroadneverending]

I just really got into prisoner style workouts. It’s very impressive how jacked and disciplined the guys in the pen are. For sure motivation to be harder to kill.

[@davidwarren719]

Easy to be disciplined when you have no choice and not much else to do

[@ryanhughes9397]

Channel is HIGHLY underrated. Alex is actually super knowledgable.

[@betterrpg189]

Concur.

[@RBG1st]

They stay consistent with their workouts! Thats the key folks. Its proof that you don't need crazy diets, loads of protein to gain muscle.....consistency!

[@topshelfbullys7889]

They have all the above in prison including steroids

[@RBG1st]

@@topshelfbullys7889 not true

[@proverbalizer]

@@topshelfbullys7889 yeah, definitely prisoners get fed a diet of 1.5g of protein per pound of bodyweight....

[@topshelfbullys7889]

@@RBG1st not true? Bought them there so

[@topshelfbullys7889]

@@proverbalizer Apparently never been to prison and most of these big guys in prison do not eat the jail food they only eat commissary

[@rickkrockstar]

if you can get drugs in to prison , you can also get steroids' that's a fact. I've known many inmates that used steroids while in prison.

[@doughboi8735]

Yeah i just got out from prison did 8months in finland, everybodys using hormones n roids

[@Shinkajo]

Everyone in prison is full to the gills with roids. I mean a lot of regular people use them so why not?

[@stephenwonghongweng4298]

Dude in most prisons, the infirmary prescribes the inmate steroids

[@troygarza5720]

Me a Texas person inmate not at my unit they weren't some guys did. But in there with a constant work out buddy you see almost the same gains at least I did. Also Texas is known for being a rock and roll prison system in the states everybody says you don't want to go to prison in texas or California. I hear some states are fucking cakes walks compared to it. You can watch KZbin videos of guys compairing different prison systems and they all say fuck Texas and Cali new Yorks is also bad I hear. But I know for a fact the Texas person system is fucking crazy. And when I watch shit about European prisons im like y'all got it made in the shade bro. Dead ass. Everyone is working out and your in different shape because you can do hella cardio and strength guys in prison train for everything. You trying to be the ideal athlete for your size and shape. Everyone is. It's how you survive and thrive.

[@doughboi8735]

@n Ch haha no.

[@normandicataldo3740]

I'm a left leg amputee, so a lot of power movements are difficult with heavy weight This may be the knowledge that I need to move forward Great video

[@MOJOverseManny]

Thank you for your sacrifice

[@normandicataldo3740]

@@MOJOverseManny You're welcome Thank you for the support So you do not feel misled, I am a War Vet, but lost my leg as the result of an accident

[@vodkacannon]

@@normandicataldo3740 I imagined what it’s like to not have a leg, if that helps.

[@lashan8125]

@@normandicataldo3740 hey man check out the channel "bodyweight muscle" he has really good stuff about how to train as a amputee

[@normandicataldo3740]

@@lashan8125 Thank you I do receive Anthony's emails and follow those videos Thanks for reaching out

[@tomphelan6223]

Bromley is the only one I watch. His simple easy explanations are based on facts. Knowledge he’s gained over time. I don’t see any big pushes for sales like others have. Support Bromley

[@lsporter88]

You're extremely well spoken. In fact, you speak on the level of a College Professor. Very thorough explanation of actually very involved subject matter (Physiology, Kinesiology, Exercise Science/Sports Medicine). Most people will not understand, let alone master this knowledge. And most people will not have the discipline or fortitude to build the kind physical strength that I see you have. Anyway, Salute.😎👍🏾

[@AlexanderBromley]

Much appreciated!

[@Thesavagemeister77]

Do you have his level of knowledge and physical strength, Leslie? I sure as shit don't, but you sounds a little judgey

[@lsporter88]

@Thesavagemeister77 I just gave that Man a thorough compliment, I meant all that. So if I'm being judgey, then I judge him Aces.😉

[@MrCmon113]

Someone tell my college professors that they're supposed to be well spoken.

[@MyName-jd8qq]

Professors don't get to that position by being well spoken.

[@Be_Reyt_Running]

The one dislike was the prison snitch.

[@src0241]

As a DPT I had a duh moment or better yet a eureka moment watching this clip. Frequency, body weight, volume, etc less weight less recovery time/less chance of getting hurt. Makes so much sense. Great clip! I’m always looking for new old/new info for myself to help explain things better for all levels of patients I treat.

[@Muttsist]

At the 10:00 mark you're basically describing Interval training. We use it, or I first heard of it, in cycling. The way it works for is we will ride at a steady pace, usually 20 mph, then at set intervals we'll haul ass for 60 seconds, drop down to pace for 5 to 10 minutes, and then haul ass again. Brutal stuff, but I saw the best growth in my calves and quads more than any other sport I've done.

[@Barrskie101]

My cousin came out yoked after 12 years. He said he did the same workouts everyday. I remember he said he did over a 1,000 push-ups a day.

[@AP-gk6se]

They will also check out books from the library put them in a pillow case and use that for resistance training. Some will also get trash bags fill them with water, use their cell mate and lift them. So they can still get additional load on their lifts.

[@joshtheflatearthjedi222]

Yeah water bags are used but constantly confiscated by guards. Majority of gains comes from body weight exercises. Also plenty of sleep and food which a lot of people neglect.

[@Doctor-Stoppage]

We used to roll the mattresses and tie them with bed sheets to curl and use as a heavy bag.

[@joshtheflatearthjedi222]

@@Doctor-Stoppage yep lol I've seen that before too, in county we had a guy that made us a pair of boxing gloves out of a mattress, when you don't have access to things its crazy how creative you can get. Right now I have Olympic weights that I've made an attachment for with a t shirt to do curls and all sorts of movements with because I don't have a bar. Its made my grip so much stronger gripping the shirt rather than a bar. Where there's a will there's a way.

[@videojones9884]

@@joshtheflatearthjedi222 The rest plays a huge part. Lots of recovery time.

[@10Cnote]

Simple answer, The mind will force the body to adapt to the environment it’s placed in. A relaxed gym environment can produce results but not the same as an Unstable environment. A Prison environment is A Fight or Flight Existence every single day, you must survive everyday also, so the mind will make the body adapt to the environment and force it to produce intimidating results.

[@BobbyToombs]

That’s why when training solo I put On some hard as music to kinda get me in the fight mode

[@10Cnote]

Nice idea mate, you look up “Powerlifting The Mentality” there are 3 Parts and they are fantastic. They all use Metallica songs and the user “infinity8oleg” he makes powerlifting/bodybuilding/strongman motivational videos. All awesome, The Beast Mode videos and the Obsession video are great, also look up Eddie Hall behind the scenes of his 500kg deadlift, it will amaze you.

[@whistlingtony]

You've been watching too many stupid movies. Talk to a prisoner.... Prison is BORING. Don't start shit, won't be shit. It's not an unstable environment. It's an incredibly boring environment. They have no distractions, regular meals, no kids bugging them, etc etc etc. They literally can work out all day and get solid sleep.

[@chrispokorney6801]

@@whistlingtony Lol You've not a Clue . Lol 😆 🤣 😆 🤣 😆 🤣 😆

[@whistlingtony]

@@chrispokorney6801 I suppose you have extensive experience in prison? /eyeroll

[@IronWolf84]

good video, salute

[@JP-lj2lq]

500 Navy Seals..Ripper Count

[@brycer985]

@Gary Snow - Insulin Resistance leads to releases of cortisol and adrenaline which is correlated to anxiety because glycogen is trying to get into the cells but can't so then cortisol becomes catabolic breaking down muscle. When fuel gets into the muscle cortisol metabolises carbohydrates instead of breaking down muscle. Exercise bypasses Insulin Resistance.

[@nicklovesdata9546]

If the Wolf says it's a great video I'm paying attention and taking notes!!💪🏿

[@98romenningthoujam]

iron wolf salud

[@elsindirion1]

@@JP-lj2lq 1h:26mins here,good form💪

[@cameronhopewell641]

Ive been letting people know I hate the phrase "go to the gym" and I remind them that people in prison are getting jacked

[@marshall.dteach4230]

Dude in prison you only have this. there is no other choice. But in free life , you can put off things like sport , studying working because there are lots of choices you can make or you can get rid of your boredom easily. So when you get into the gym , you only have people who lift , so in human psychology you will do what society does. Like going to the library to study, most of the people go to library to study not because they dont have silent areas but because of what everyone does is stuying in library and it motivates you to study.

[@marshall.dteach4230]

sorry for my bed england also.

[@cameronhopewell641]

@@marshall.dteach4230 yeah and being strong enough to protect yourself becomes a bigger necessity in there I get you

[@eliasturndale5019]

@@marshall.dteach4230 you do have a choice, some dudes don't even workout in their. Everyone copes differently

[@mrdreloaded4049]

@@marshall.dteach4230 Forget all of that - Shanks and Luffy are coming for you!!!!!

[@stephenglaudi2421]

Great video. Here's my 2cents. No prison, but deployed to Kuwait for 13 months and this is the best parallel in my experience. I agree with the last point he makes where all you are doing is eating, training and sleeping. For me, I was working 12hr shifts as well. Being away from the stress of family and no alcohol were the biggest factors.

[@koolburn5218]

Lol agreed, deployments are the best and easiest time to dial in your fitness goals. Work, train, eat ready made food, sleep.

[@luiscruz12125]

Working shift sounds like satcom at AJ...

[@miguelfilo962]

If going to war is less stressful than being married maybe you shouldn't be married.

[@stephenglaudi2421]

@@miguelfilo962 That comment tells me you have experience in neither.

[@luiscruz12125]

@@stephenglaudi2421 that dude is a nerd

[@2815marionwood]

During covid, I started going to the beach pull up bar station, I was 58 at the time and my 18 yo., son came with me. Who was a skinny bean pole. A few months later I bought some gymnastic rings, We both got big, but my son, being young got jacked. I was shocked how in 6-12 months my son got jacked, then was doing muscle ups, levers, handstands he thrived. The game changer was the rings. Burpees, all you need is a floor and gravity. Hmmm, I think everyone has access to that.

[@jackleg2007]

I remember reading an article in some magazine. The article was about weightlifting in prison. One thing commented on was efficiency of time. Unlike in the movies, the inmates have a limited amount of time to lift. So when they lift, they lift. Very little procrastination, just getting your workout done before the next group arrives and you have to leave.

[@papaspaulding]

I was inside from 2000-06 and although i lifted before going to prison also i built my best physique in that time. Your 100% right about time management and having an optimal training split is vital. you might only have 3 gym sessions a week and each session is only an hour which consists of getting there from the wing or work and back again so realistically you have about 45 minutes training time and thats in a very small gym with limited equipment (might only be 2 barbells and 2 benches and one set of each dumbell and about 50 inmates all dying to grab a bench or whatever machine they want first) whilst there are many people in there who will waste their time and train in large groups myself i utilised my time counting 60 seconds in my head between each set and utilising drop sets and rest pause and every other intensity technique there is to get the most out of that 45 or sometimes less minutes to annihilate which ever muscle group I was training. You also have to be able to adapt fast on the fly as you might have to change your excercise selection or order often based on what equipment you can get, or having to wait for a pair of 30kg dumbells as one person is using them and has 3 sets left but someone else already has asked for them after to do 4 sets with etc

[@cjh1438]

@@papaspaulding do you really think doing less could ever make you gain more? Stupid.

[@papaspaulding]

@@cjh1438 I didn't mention once doing less. I mentioned actually doing more. increasing the intensity drastically. and yes if done in a smart way you'll gain a lot more. Dorian yates is a prime example of super low volume but super high intensity. I think he made a few gains in his time?

[@papaspaulding]

@@cjh1438 and yes over that time i did gain more. My best and biggest ever physique was made during that time. at 5,7 i was 224 ibs with 20% body fat at most, visible abs and looking lean with good proportions. I got far bigger than i ever expected id get natural and was constantly accused of being on roids by everyone. ancedotal of course as genetics play a vital role but in short you can spend less time in the gym and gain more if you structure your split and workouts smart to how your body responds and dont train like a pussy in the gym

[@terryobrien9846]

I used to work in a prison as a trades instructor. I've seen 20"+ arms on men with visible abs who do almost nothing other than bodyweight training and eating mostly heavy carbs. They train in giant sets of very high reps with a big conditioning element. They only have access to a chin and dip station and a heavy bag. They utilise plastic milk cartons and mop buckets full of water for weight. They use each other for weight. They sweat hard as they're training hard. When sparring, it's short and hard. They use a lot of trial and error, sharing what the most successful are doing, and passing that on. They eat almost anything they can get their hands on. Protein is valuable, but they don't pay attention to "macros". They sleep...LOTS. When they're not training, eating or sleeping, they're sitting around talking sh1t.

[@Primetime_dads]

Gaint sets, you mean just sets after sets?

[@senilecanuck9402]

Very good breakdown and simplification of the process. We tend to overthink things too often.

[@richardtarantino2601]

A good friend and my best man (RIP) did 5 years. By the first year he was jacked. He was able to get protein powder and had access to free weights but meals were mostly pbj sandwhiches. Tbh, I was jealous of his gains lol. Sounded like training frequency was any chance he could get which almost every day.

[@joshtheflatearthjedi222]

Its possible even without free weights just takes more time

[@Robert-hf5xr]

Peanut butter will make u swole

[@TonyJenn]

@Tony depends on the brand of peanut butter. Not all PB is the same

[@johnnysparkleface3096]

I bought 5/16", 3/8" and 1/2" chains and I work out with those. I'm getting big fast. Harbor Freight has the big 1/2" grade 70 chains for about $85 (as of May 2021). One chain per container, each weighs 51 lbs / 23 kg. Used as chains the 1/2ers are strong - 11,300 lbs working load. You can pull a stuck tractor trailer out of a rut with one!

[@moorefab8192]

I think a big contributing factor is that when you have a bunch of killers in 1 locked building, they are trying to establish dominance. If you are mentally a fighter and more dominant, not a bitch, then your going to build more testosterone naturally. Your going to adapt and overcome so your the biggest and best so you don’t lose. Your working out to stay alive! That’s changes everything. It’s much different than working out to look good.

[@mrblonde7462]

Whilst serving in the army I spent many times in the clink getting busted and my rank stripped and sent in army prison for drunken disorderly or fighting, I trained with two brass artillery shells in which I had to look after polish and clean, they were named Michelle and Shelly. Every evening I’d take them into the washrooms and train high intensity doing high rep training 200 reps for 10 sets. I carried on this high intensity method of training when I left the forces but thank god! I left them brass artillery shells back in the clink. The sheriff provo sergeant would march us to the sauna in full ceremonial dress carrying the beautiful Michelle for a sauna session giving us hot cups of tea in between sets to stop us dehydrating. I’d be placed in stress positions for upto an hour with these brass shells until I collapsed due to the fatigue and agony it placed on my mind muscles and joints. The sheriff would try to break us but fortunately for me I’m very headstrong and have bags of resilience and was often prepared for the mental and physical pain that I’d have to endure. I’m now in my 50s and my army career is behind me however I still train just as hard as I did back then and still run up mountains carrying a Bergan on my back. The army made me who I am if it wasn’t for the pain the torture I was put through I wouldn’t be the man I am today. I have to thank my instructors the sheriff who at times put me through living hell but most of all the army for making me the man they made me today.

[@mayukhsen8195]

From what I have heard.... From very good sources. They do a lot of variety of push ups(feet elevated one arm push ups, partner weighted push ups, one arm one leg push ups etc), focus on curls (curling the beds/bunks), they do jump squats and squats to failure. They isolate their lats and rear delts with wall based isometrics, I gave those a try once and they are insanely effective when done right. Basically they pull on the cell doors or press the wall with slightly bent arms in a pull over type motion. I did those religiously at one time to increase my pull ups without engaging in pull ups/ involving my biceps. Each isometric rep is 10 seconds, for 10 seconds you pull over press the daylights out of the wall with max effort, then you rest 10 seconds and do that again for a total of 10 reps.... You come back again when you are fresh. I did that for 3 months along with bicep curls with a heavy weight eventually making it my 30 rep max.... Before starting I could do 2-3 strict pull ups, after 3 months I did 16 strict pull ups at 100 kilo bodyweight. Afterwards I started focusing on pull ups while maintaining my curls (you cant progress both at the same time). Its amazing how we always have more resistance we could ever wish for...... I later bought the solitary confinement book and that has been life changing. A word of warning though, its very fatiguing and tiring. So choose your volume wisely. Frequency will matter. How fast you progress will matter. Its about strength. With bodyweight movements they aim for a max rep number that will ensure elite level relative strength. Then they maintain those numbers and bulk up in bodyweight indefinitely. The idea is with your bodyweight going up while your relative strength stays at an elite level, your absolute strength goes up. We all know absolute strength is the key factor in determining your muscle mass.

[@murdaapolis612]

I've done time, and I'll just say, 1,you gotta train physically and mentally/emotionally... working out does wonders for a mfkr doing time, help ease your mind of what the outside world is doing... 2nd find you a car/family and get on a routine. 3rd super sets, 1000's of push-ups 1000's of pull-ups and dips... lift heavy and peanut butter... we put peanut butter in everything.. Thats 100% facts... oid#225320. And we didn't have steroids, some fed joints can get their hands on them. Creatine used to be on commissary list as vitamins, then they took it off. But I've seen some of the biggest mfkrs in prison, without steroids.. facts

[@murdaapolis612]

@Tbone never had Jack mack, but oatmeal and peanut butter everyday 😋 👌

[@murdaapolis612]

@Atri Cotes yo. Depending on the prison I was in. Appleton had free weights and we could go to the gym 2× a day for 45min each. State prison was a little different cause it's relaxed movement, so you can kinda move how you want but they have machine weights so every workout we woukd superset it with either push-ups on chest and shoulder day and pull-ups on back day. Leg day was whenever they weren't sore. But people think when you're in jail you just sit around all day. Not the case. You're either working a 1.00 hr job or going to school.

[@19nineteenthirteen19]

I did 8 months I'm County and started working out with the guys. Just doing variations of burpees I got ripped! Granted it was 1 hr 45 min a day of straight burpees.

[@jc6087]

Ive done more than 10 years in the hardest prisons, done block in every Bcat and Acat in London from Pentonville to Belmarsh. Ive trained with monsters in jail and the reason prisoners get big is threefold: 1: the prison feeds you nothing but chicken legs, potatoes or rice and soggy broccoli you can also buy tins of tuna and ramen noodles to add on top of it 2: you have time to work out in your cell every day, you get exercise in the yard aswell if youre lucky, you also get gym at least once or twice a week 3: You get to sleep more those are the 3 most important things.. training-diet-rest/recovery. Also never forget about people sharing experience and knowledge amongst each other, how to improve, improvise or make something harder to get better results. You only get an hour in the gym once maybe twice a week so you have to learn how to train efficiently and effectively so its just compound, compound, compound because isolations dont build as much size and strength and end up eating up your time. Also its prison mate, there wont be any jabs or needles but you can be damn sure theres at least nap50's/russian oxys (oxymethalone) going around.

[@mikestock969]

You don't even have to be in prison to accomplish this goal. It can happen in the comfort of your own Home. I have no plans on going to prison I myself go to a gym setting, however if or when the gym closes down this advice will come in handy

[@WillisMiranda52]

You're not going to be buff like guys in prison fear makes you big!

[@CWBush73]

Comfort is what gets in our way

[@edyilky6778]

I was an inmate for many years in total. Close to 15 . Weight pits in Canada prisons used to have all free weights. Huge world class weight pit. In 6 years 100 percent natty , I was 270. Pounds at 5 foot 8. Thick as a truck. Many inmates train hard. Discipline for years. Simple concept really. Lots of salmon and canned tuna and potatoes ect rice and lots oatmeal. Inmates know how to eat well in there . The strongest men I have ever met are in prisons or lifers who have lifted for decades inside.

[@kvltizt]

knew a guy who did some time and he got me onto cans of tuna as an easy protein snack. Shit works!

[@alfaalex101]

One arm pushup for me shows 140lb on the scale per arm and I weight 175lb. Also imagine when you got fuck all to do in the day- your volume and frequency is going to be insane. I was able to bench 285lb with just one arm pushups during quarantine and my frequency, form and volume were suboptimal.

[@Coach_Santos_Fitness]

I did a year in Prison in Florida. Went through 3 reception centers and 1 permenant camp so i saw a couple thousand inmates and just wanna say very very few were big and jacked. Its mostly cause they simply dont feed you nearly enough. I was 185 lb in Prison, I have never been under 200lb in my entire adult life. I hit 200 lb Senior year of high school. So honestly the huge prison guys is TV shit. Yes the dudes that workout a lot are cut from these workouts and your not wrong. There was like 3 or 4 dudes that had good genetics and were big but just wanna say the huge prison dudes is mostly TV shit. I can only speak for FL prison of course but after seeing Wes Watson say something similar about California Prison its safe to say thats just Hollywood bullshit lol

[@MD-zm6sn]

Nah you were just in Florida haha it's a lot rougher out there than the big majority of places. I'm in the deep south and I won't even go to Florida or AL because of their cops and the jail situation.

[@shue079]

I was in Fl, Atl, Kentucky and NY & PA. Each prison is different. I was fortunate to be able to use weights in Kentucky & PA, all other prison I used body weight. We grew huge because we worked in the kitchen and hustled food outside of the warehouse. Those who were able to get enough calories throughout the day were the ones who grew w/ the right amount of training & sleep. We also had bodybuilding competitions while we were in there, and I might say there were guys who would give any classic physique or Men’s physique athlete a run for their money.

[@zeebest1004]

I think they just started restricting calories and exercise BECAUSE too many were getting too jacked.

[@RazorShalom]

When I was inside a guy would work out all day and eat 2 jars of peanut butter. TIL this day I still don’t know how that’s even physically possible. Would too much peanut butter hurt you??

[@josephzuercher5955]

Eh, watching prison documentaries and having been in jail too before, not many are jacked IRL. I think this is more of a hollywood thing cus it looks cool. Plus they barely get any food or protein in there srs.

[@danscalone8110]

Worked in Corrections for 15 years. Three different joints. Water bags, books stacked in pillow cases, roll up mattress for punching bag, pull ups behind steps...hundreds of push ups, sit ups.

[@beentheredonethat5908]

Need is the only answer that matters. When you have to be fast and strong, mixed with fear , hormones kick in. When your life depends on being strong and fast, or at least looking to be so, you train and you train however possible. I did 14 years, and I gained almost 6o pounds and almost had a second puberty within my first 2 years. There is little science to this other then survival. When you have to, getting something done is easier. It eventually changes to something you do for stress relief but at first it's pure survival. When you walk into a prison at 19 years old amd understand you are now prey and no one will help you, you change and the drive is something that can't be copied or faked, your life depends on it.

[@balam89]

You can get pretty strong with just bodyweight, one arm push ups, one arm pull ups, etc. You can make 'weight bags' fill them with water or rocks boom you have yourself some weights

[@aaronantonio6539]

Feelings of fear and self preservation can def be a motivator 💪🏽

[@Abeuba]

That’s exactly what I was thinking

[@LerayHolmes]

Facts. As a deputy I've seen this. Inmates will say they don't get enough to eat but will leave jacked

[@EL-ERIC]

I’m a big proponent of thinking outside of the box and trying different things👊🏽

[@reanetsemoleleki8219]

... thinking outside the box while living inside one.

[@redrock425]

I was on furlough for 5 months, shifted about 100 tonnes of dirt, gravel and concrete. Not much else to do and I put on quite a bit of muscle, much more than any similar period. Consistency and volume whilst eating and sleeping well. The rest is genetics.

[@sherbetyeezys8648]

I think another big factor is burpees or ppd ( push up, pull up, dip) for cardio. When you can't run for cardio inmates tend to do body weight circuits for cardio doing 2 a days. 500-1000 burpees as a morning workout then doing strength training later in the day is pretty common.

[@careyolson3446]

Consistency is king. Inmates have proved this endlessly.

[@pushdaybaby18]

I went jail here in uk. I started with 30 push ups then till failure, after food or an hour I would max out some more no less than three times a day. Sometimes fatigue was low. Third day I mixed in some pull ups. With a 5 month I was doin g 1500 push ups a day at most. 120 pull ups 100 spurt burpees at times, 200 dips and I stoped curling my chair when I picked it up the second time.

[@Zoromica]

Did you get jacked from all this?..

[@1EVILZ06]

They are not anywhere near the times before they took the weights out of prison. I wanta say around 97-98 or so. That’s when dudes were monsters. That’s the whole reason for the ban. Inmates were getting to big and strong for the CO’s to handle. Think about a killer that’s benching 505. All inmates has to do all day long is lift weights every day of the week. You can see how that became a problem.😂

[@1EVILZ06]

@Rosma Salinez You’re wrong. Do your research before you go public with ignorance.

[@EpochUnlocked]

Bud, bigger inmates were not a problem. They may be strong, but they gas fast. It's the scrawny guys I've seen the most trouble coming out of. One guy I knew had devil horns tatted to his face. Scrawny as a reed. Dude used flying kicks, roundhouses, and had some fast af jabs. No one fkkd with him.

[@Reno17]

@@EpochUnlocked flying kicks?? .....lmao....yeah I saw that movie too it’s was good

[@EpochUnlocked]

@@Reno17 Dude jumped off a table..what else do you call it?

[@eliasturndale5019]

@@EpochUnlocked We call it full of shit, like that story you telling

[@theydontexist]

This is probably the best informational video on training on KZbin . A must for anyone , plus I have a lot of josh books I’m currently doing his trap / neck program and forearms workout they work you definitely feel and are stronger . Thanks for the great content bro !

[@mikehickey420]

this is the real talk, no miracle workouts or things that are killing your gains.

[@jbrost100]

Put 5000 men in cells, give them the same options for exercise and food, and 5-10% will enter genetically gifted and loom jacked when doing consistent exercises. The other won’t, it’s like the outside world, genetics and consistency are huge factors in how people look

[@Ember_Janer]

You don’t have to be genetically gifted to build muscle. Everyone can get bigger and leaner. Now everyone limits are different yes, however if you do calisthenics daily, eat 3 square meals daily, rest for years!!! you WILL grow muscle.

[@NotYourFriendPal]

@@Ember_Janer that is 100% incorrect.

[@Ember_Janer]

@@NotYourFriendPal you sound remedial

[@Ember_Janer]

@@NotYourFriendPal you know how hard it is to be 100% at anything!?

[@yfaewwegfawg]

I have adopted this style of training due to gyms closing down and one gain I've noticed is super strong tendons. Doing high reps all the time (with recovery and nutrition) in mind has made my elbows feel super dense

[@greenmedic88]

Eat, sleep, copious volumes of resistance activity to stave off boredom as well as being other convicts' food. Mix in jungle survival rules in a stressful environment and that just about covers it.

[@whistlingtony]

"Jungle survival rules"... You've been watching too many movies mate. Prison is BORING. Don't start shit, won't be shit.

[@HangTimeSolutions]

It really depends on whether its prison or jail and what prison. Most prison have barbells and free weights. Prison has better food than jail. I was in a prison in Kansas that was almost self sufficient. Most worked a job. We also grew are own food on a farm and had enough to sell locally. If you got medium custody you could participate in sports. Minimum custody and Trustees could compete outside the walls. We had a power lifting team and body building team and competed in RAW competition with no drugs juice or supplements. If you made team you got wrist elbow and knee braces and wraps and personal weight lifting belts and suits. You also was able to get a monitor diet with all food groups and extra protein meat. Scouts from the USA Olympic team came to try to get 2 inmates sentence reduced. Ex NFL players were on prison football team. Ex College players were on Basketball team. Inmates in the kitchen completed an apprenticeship in cooking or baking and received degree in hospitality. They also competed in food and cake decorating competition. On average the same percentage of people big on outside was the same percentage inside. People make choices with their time. Those wanting to improve had the time and tools to focus. Those who didn't focused on prison politics and making hooch or getting drugs or contraband. Those getting fit started with base miles running progressing into intervals and body weight calisthenics. Once they had a base level of fitness they could get in a free weight lifting group. Moving up to another group if you wanted to get stronger. Interval and pyramid training was the dominate training.

[@svabari]

This is the most american training video i have ever watched. Great content as always. Hope this will spark inspiration for those who really need it.

[@travismitchell210]

I hear alot of different stuff but I was in and out from the time I was 14 to 21. Never once did I blow up despite doing tons of high rep calisthenics. Wasn't until I followed a bodybuilding program with diet, carefully planned workouts, and creatine that I actually gained muscle like that. Dont get me wrong, I was very quick and pretty strong, I just never gained much muscle from that.

[@wesleyandries3434]

Notice how all the guys with good genetics ignored what you just said..... I hear you bro.... Genetics is a big part of it....... The worst thing you can do is train with someone who has good genetics for bodybuilding because he ain't goto do half the work you've got to do for results and following him because he s growing don't mean you re gonna grow...... Go by feel and what make your muscles feel good when you work out....

[@carlitoapplecool]

It works like that only in America... in Eastern Europe the food in prision is mostly soup of potatoes and carrots, or a stew of potatoes and carrots. You are lucky to see one slice of sausage here and there during the week. People in american prison get better food than most middle-class Eastern Europeans :)

[@taoist32]

I don’t think American prisoners get better food. It’s still pretty bad.

[@alainerookkitsunev5605]

@@taoist32 it is a lot better in western countries. It woud be illegal to starve prisoners. It might taste like shit tough. Also you can buy food and even protein powder in western prisons.

[@joshtheflatearthjedi222]

Food is horrible in US as well, if you don't have money for commissary you're going to be forever hungry.

[@ricksworlddereaux2397]

But the Food in Europe especially Easteurope is much more Natural and Healthy, and they used to harsch Cold Weathers, and in the Gulags you got a bar up under the Roof to work out in the Openyards or Yardboxes.. 🤔😂

[@dudeistpreist5721]

I weigh 122lbs (5ft 2) I'm trying a new routine of burpees where I do pullups instead of jumping, pistol squats, leg raises while hanging, dumbbells (or chin ups for biceps), bench for shoulders and chest, and I think it's called a Russian twist (basically grab a weight and rotate clockwise and counter clockwise, my back was sore the next day). I'm trying the 3-7 split 3 reps, wait 15 seconds, then 4, repeat till I get to 7 then rest for 2 and a half min. Then when I get used to this I will jump rope more often. I want to have as few workouts as possible while hitting as many groups of muscles as I can. With as little equipment as possible. I'm not trying to get "swoll" I'm more focused on functional strength, endurance, and range of motion. For body weight stuff I try to do as many as I can. I just started it and am wondering if you have any recommendations for weekly workout routines based off of those. All I'm gonna do to change my diet is eat a bit more protein. My eating habits are usually pretty good unless we have guests over which doesn't happen often. I do have a screw in my hip from 6th grade and my left lat is a bit damaged from cancer treatment so I am a bit more careful, but I am still willing to workout if I could just figure out something simple.

[@dennyurie4038]

I did 10 years I prison it's Consistency is the key for anyone working out no tricks it's called Dedication cause there's nothing else to do but workout.. Consistency

[@williammills5597]

Another example of prison exercises, would be those people that do park exercises. They are quite impressive, they do extremely intense pull-ups, push-ups, burpees, they do very slow movements, to increase their strength. I believe their routines were started in prison, but that’s all they do for training.

[@PDBristol]

You have inspired me…Extremely simple straightforward instructive and a highly educational video. Just what I needed, and I thank you Mr Bromley.

[@lth1072]

I first watched this video 3 years ago. It really motivated me to train Prison style. So I went out and robbed the local bank. It became obvious that I needed to be incarcerated to get gains. I was sentenced to 3 years in the Island jail. We only have 700 people living on my small Scottish island . After I got to my cell. I started training. Unfortunately, on day 2, I stubbed my big toe on the edge of the bed and broke a bone. While recovering, I was bored sitting around in my cell. To help pass time, I decided to spend some time with the Prison sheep shearing work unit. They're known as some of the fastest sheep shearers outside of New Zealand 3 years later, I'm out and have my freedom again. I'm also the representative for my Island at the International Sheep Shearing Championships 2024. I thank you for your video.

[@joemamma2255]

Inmates with Aids get Testosterone and HGH treatments in prison. You can trade them cigarettes or drugs or just get them from someone who works in the infirmary.

[@nilslindqvist8825]

Dare I ask how you know about that?

[@BlGGESTBROTHER]

@@nilslindqvist8825 JOE MAMMA

[@BlGGESTBROTHER]

@port nut Hormone treatment is not always administered through injections. There are pills you can take as well as hormone containing cremes that absorb through the skin.

[@FergusScotchman]

I remember in the 80s reading Hetfield's books, and they were the best material ever. I remember the advocacy for high weight, low rep workouts. Respect...

[@delanoferrer3181]

14 years more yoked healthy sharper strong the prison body alot of bar work burpies 3 meals a day alot of sets a helll of alot of reps a thousand pushups in the morning 20 sets of 5 wide on the pull up bar etc much love today i work as a prison awareness counselor great video staying tuned in and nice to be here on this channel great info

[@Wetrockstah2116]

I got pretty big off just doing pushups and pullups an squats. All while in jail. I got out an had all these idiots saying I was on steroids. Smh. People whenever they see anybody who has decent genetics that get kinda big think they are always on steroids. Just because they can't do it it has to be steroids.

[@Rcflex1]

as a former correction officer part of contraband filtered in the system besides narcotics also included steroids obviously oral

[@joethompson4816]

Think about, they have no bills,no jobs, no responsibilities. Lift weights and don’t drop the soap.

[@papaspaulding]

you still have jobs and at times bills and responsibilities as such. its just 'different' Life doesn't stop inside a prison, its just a complete change of environment

[@joethompson4816]

@@papaspaulding huhhh? What bills ? What responsibilities? You live free ,you were deemed a menace to society. Lifting weights is a privilege. It’s prison not a country club.

[@papaspaulding]

I never said it was a country club, you implied it was with "no bills no jobs no responsibilities, lift weights"

[@EpochUnlocked]

Rolled up bed mats with soaked newspaper turned into logs inside of the roll for curling. I've seen weighted push ups where dudes sit on each other's backs. I've seen slanted push ups. Dips on the railings. I've seen trash bags turned into kettlebells.

[@barryjackson1401]

I got jacked when I was in. But fat too. I had full commissary so I ate like shit. This was a good reminder. When I eat super clean now with lots a of protein I dont feel like I'm as strong or growing. Salt and carbs are good for growth. I forgot about that also. Super high reps make you grow too.

[@cranedaddy678]

When I turned 41 I started getting back in shape with push-ups, situps etc. I made some pretty quick gains but ultimately switched to classic gym equipment because the push-ups ended up screwing up my shoulders and I'm still dealing with those issues although it's gotten much better since I stopped doing push-ups. I'm now down almost 60 pounds and I get comments every day how jacked I look.

[@alexanderbelov1721]

Got the same issue with shoulders at my 50. Switched for a different activity, went to hospitals. Wasted money galore there. Ain’t no doctors no helped. Fixed itself after 1 year or so. Now 59, returned to gym and pushups, don’t you worry, just continue.

[@thejohnbeck]

Funny how the body works.

[@chrisman3965]

I always wondered this myself. It's hard enough with full equipment and following a strict daily diet, much less prison slop and limited equipment options.

[@time2shine67]

Exactly! I’ve wondered this for years!

[@MrCmon113]

No birthday parties, beer with colleagues, raves, stag nights, etc. No getting up early for work. The conditions are actually pretty good for a firm routine.

[@drainmonkeys385]

I was in prison for 8 months…. I was sentenced to 1 year and 1 day…. That was the dividing time between state prison or county jail. 12 months you’d stay in county, 12 months and 1 day, then you’d go to state prison.. that was Minnesota back in 1983…. I think that’s still the same.. idk for sure and never want to need to know again.. back then we had a weight room… a big one actually…. I went in weighing 155 pounds I came out 185.. all muscle? Probably not… but. I was definitely huge ..by comparison… I didn’t have a hard time in prison.. only one fight.. I worked out hard.. there was a guy my height that was so jacked… I couldn’t believe it.. we became friends and he helped me pretty much.. and I got jacked

[@UnKnown-bu3hw]

Shit i picked up a routine from doing some time and kept it going strong and daily 360 burpees before breakfast and work

[@tylershaffer1290]

We would use water bags. Take a shitload of full 20oz soda bottles and put them in a laundry bag for dumbbells. My home jail had machines that the inmates built and a pull up/dip bar. They offered protein shakes on commissary. Meals were mainly carbs, over cooked noddles and beans. Definitely doing the deck of cards! After my last group of the day, me and my celly would do a thousand push ups while we waited the two hours until dinner.

[@Soprano0913]

Charles Atlas was big on this in the 1920's he called it dymanic tension

[@delljr2769]

You can fill canteen bag or trash bags with water then put the water bag in a pillow case- there is some weight and resistance. Dont overlook the fact inmates are a bit more aggressive than the average civilian.

[@waaagh3203]

Three things most people overlook: although fewer have them today, a ton of prisons still have weight equipment on the yard or in a separate weight room. You CAN get steroids in prison, though they aren't as common as many seem to think. You have to get the needles and the drug into the prisons. That's harder, and the harder it is the more expensive it is in prison. It's easily 4-5 times as much in prison as it is on the outside. And many in prison aren't exactly rich to begin with. Also, there is a bigger percentage of inmates who are in shape than the regular population, but it still isn't most inmates. There are plenty of fat, skinny, and even anorexic (usually the tweakers) in prison. It's not like everyone is walking around swole as fuck. Maybe a handful on a block of 100+.

[@HalalFitLife]

Awesome video. I loved it. You've got an awesome channel. God bless .

[@colsoncustoms8994]

Did 3 months a couple years back, got pretty damn big in that 1/4 year. When there’s nothing to do, it makes working out all day a piece of cake. And if you think you need weights to get a good burn, knock out 15+ stacks of Tyson squats and see how you’re doing the next day😂 We’d eat shit falling out of the bunks trying to get trays in the morning, one dude couldn’t walk for 2 days after trying to outdo everyone. The water bags were nice too, guards took them nonstop so I made sure to save as many cardboard tp tubes and swipe as many extra trash bags as possible. We’d usually make them about 20lbs but a couple times made ones that had to be close to 100 lbs. We also used the old tv stand that was bolted into the concrete to do pull-ups. Since you just had to cup your finders over the edge, it made for a pretty good workout, certainly not as easy and a nice bar to get a good grip on. Had some other stuff too, dips off of the metal tables, you could lock your feet in and do crunches without having to get on the floor, bunch little things like that. We arm wrestled a bunch too which will injure shit you didn’t even know you could break if you really lock up with someone equally matched. Wasn’t the biggest fan of push ups, had to put your hands on flip flops to keep from touching the floor and it was inevitable that you’d end up

[@colsoncustoms8994]

Touching it anyways*

[@Charles-mv7sv]

Biohazard floors or dirt and dust?

[@english3618]

Dianabol is highly available inside in the uk. 3 meals a day, and your half way there.

[@kenn3250]

Is dianabol an oral? I imagine safe injecting protocol is very difficult in prison lol

[@pacificblue3955]

I work in a prison in a max lock down unit with inmates who are in their cells and/or on unit all the time. they don't go to a chow hall, jobs or at anytime (unless they're going to the infirmary) they are kept on unit 24/7. all they have time to do is work out whether it be in their cells doing non stop pushups, isometric workouts, sit ups, dips on their bunks or with makes shift weights in the common area. it is astounding how big some of the inmates are.

[@adamelliott2492]

First of all, great video. Well thought out and well done. I would like to shed some light on the subject, though, if I may, having first hand experience with getting jacked while actually in prison. First thing, most prisons in America, actually do have a weight yard, typically with machines like you'd find in most gyms (just not necessarily nice, new ones), just not free weights & dumbbells, so there's one misconception. Dudes who are getting big in prison are not doing it with pushups. They're lifting weights. BIG difference. FYI, prisons don't have guards. That's also a misconception (or misnomer, if you will). They have C.O.'s (Corrections Officers). They are not there to guard anything. Also, as far as nutrition goes, most prisons use turkey everything, ground turkey in place of beef, etc, which as you know is high in protein and lower in calories. I also had easy access to things like boiled eggs, peanut butter, tuna, real milk and powdered milk (basically poor man's whey protein), all of which I used to get in a sufficient amount of protein every day. I also definitely had plenty of time for recovery with all that free time. I got LOTS of sleep! 8hrs a night plus an hour nap midday everyday. Prison really can be ideal environment and lifestyle for optimizing one's fitness. As far as the guys getting BIG, though. They are not doing it with body weight exercises. They're hitting the yard for sure!

[@AlexanderBromley]

Thank you for sharing your insight!

[@365ramone]

dont want to pry, but did you work in the kitchen?

[@adamelliott2492]

@@365ramone I did not but one of my cellmates did. We always had an abundance of boiled eggs, milks and powdered milk from the kitchen. Peanut butter and tuna were easily purchased from canteen.

[@digitalsublime]

There is a lot of "juice" going around in prisons.

[@johntrains1317]

Lol Jesus

[@bryceenriquez2019]

you dropped the soap pretty boy

[@elta6241]

Indeed there is. There is more readily available juice in prisons than there is on the outside. Pretty funny.

[@theeverydayillusion7790]

How they inject it?

[@digitalsublime]

@@theeverydayillusion7790 they use a pipe and a fork 🤣

[@MrASM78]

Of the hundreds of lifting vids I’ve watched, this might be the best. He never lost me once, definitely feel as though I have a better understanding of what I need to do.

[@TruthfullySpeaking500]

One thing that bodybuilders won’t tell you is that the reason they get jacked is because they engage in 2 a days. Another lie you’d be suggested to believe is steroids helps them recover faster so they can do 2 a days. An even bigger lie is the one you tell yourself that you’re working hard every day. You’re not. Work out twice a day, eat what you want, and do cardio. Your gains will come faster and better than if you were to stick with what you’ve been trained to believe. This is why military guys get jacked and prisoners do too. The training doesn’t stop.

[@LastBastian]

Nope. Been to prison, the "jacked" prisoner stereotype is largely a myth. We had a full weight yard and everything, I trained like crazy, tried two times a day and all that... Doesn't work without roids and near perfect nutrition. Neither of which were readily available there. Plateaued too fast and for too long because I trained like you suggest. Didn't make big gains until I backed off, and worked smarter rather than just harder.

[@nigelthomas8315]

Don’t think I’d do donkey calf raises in prison 😬

[@CCSABCD]

Lmao i thought the same

[@k.m.9801]

Those are gay in any situation.

[@MBryy]

@@k.m.9801 mma fighters work their legs wym?

[@k.m.9801]

@@MBryy Not mad,just wouldn't want another man sitting on my back for any reason.

[@teamcowboys303]

@nigel thomas watch your butt

[@CRYPTOHAWK5252]

I've been to 3 different prisons. They all had amazing weight piles

[@williammead9966]

Good vid and I think this validates that bodyweight exercises are more than sufficient in building a decent physique.

[@Wetrockstah2116]

Cut out sugar, don't drink your calories, do push ups, pull ups, squats daily. Alternate between each exercise each day. Eat a high protein diet. Eggs, fish, steak once a week, Chicken, rice. Tuna. Have a protein shake in the morning. Stay consistent. The key is consistency. 💯💯💯

[@uruk2023]

They get steak in prison?