Whats the Secret Routine Prisoners Use to Get Jacked? | Mind Pump

In this QUAH Sal, Adam, & Justin answer the question “How do men get jacked in prison if they are not eating in a calorie surplus?"
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Mind Pump 1362: What You Can Learn About Building Muscle from Inmates, Gymnasts and Sprinters
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Mind Pump 1640: Five Steps to Build Muscle Without Adding Fat
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Video - • 1653: Muscle Building ...
“The Muscle Building Secrets of Jacked Prison Inmates"
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[@DAatDA]

Volume is the primary driver of muscle growth. These fellas have nothing but time.

[@Monalisa-zw7uy]

No, volume is the driver for muscle breakdown… eating and sleeping is the driver of muscle growth

[@ericcalvin3302]

You guys are great, but you are wrong! There is plenty of stuff to do in the federal prisons! There are smart people who have made mistakes in there! There are judges, lawyers, doctors in there as well! They have store as well! Hard work, consistently every day! Just because you go to prison you are not dumb! Nelson Mandela!!!

[@Monalisa-zw7uy]

@@ericcalvin3302 so im still right lmao

[@gunfighterdrummer]

No puns intended? Hahaha

[@ericcalvin3302]

@@Monalisa-zw7uy I never said you were all the way wrong, but there are some smart people in prison as well! I just don't down people because they made a mistake or got caught! A lot of people just have been lucky and haven't or didn't get caught! Smart people, Martha Stewart etc........

[@robfraser33]

Love the statement at the end... "never underestimate what people are capable of when they have no other choice" !!

[@wheelerboy13]

that's life in a nutshell

[@josefadams647]

Truth

[@rodrdb]

I went in 135… came out 205 jacked! I put on 30lbs just from eating regularly. The most common workout routine is 10*10. 10 pull-ups, 10 dips, 10 push ups is 1 set! Normally done 5-7 times a week (consistency) 1st The average person is not eating 3 meals a day on the streets, in prison you eat 3-4 meals a day. 2nd On the streets most people have a hard time getting enough recovery sleep, however in prison you have a bedtime with no lights and no tv so you are getting adequate quality sleep. 3rd the majority of inmates either experience newbie Gaines or muscle memory kicks in. Lastly semen retention !!!!!

[@ctg404]

All facts

[@ehteshamkaunaine7417]

How does semen retention help?

[@popeyedanavigator57]

They dumb we eat tuna fish and mackerel and we constantly workout they dumb

[@ggod4185]

semen retention is bs don't be a clown tryin to state facts like you just know

[@Cruiserweight190]

@@ehteshamkaunaine7417 Like not having sex/masturbating for an extended period before a fight the old trainers believed it raised testosterone which makes you more aggressive "meaner" as they'd say

[@t.mayne5595]

I’m 22 went to prison when I was 18 I was 140lbs 5’10 I just got out 200lbs 5”11 all I had was time I was doing over 1000pushups a day over 200 pull-ups on a 3 day on 1 day off cycle no supplements just tuna and carbs for over 3 years consistently not over a week break that whole time. All that high reps doesn’t get you big is bullshit if you do high reps and you eat you will get big. Pull ups will build a better back than any other exercise and dips will sculpt a great chest, skull crushers amazing back arms. It just takes time and consistently and not being afraid to eat. Bless up.

[@creatorlight4346]

Is it better outside the prison or do you regret coming outside of prison, because you are going to get to the old habit again and lose all your gains!! 😕😕

[@LiiBaanTa443]

Which is the best time to do workout? Morning or afternoon

[@tjburr1968]

@@creatorlight4346 you really asked him if he likes it better outside of prison?

[@josephfarrier3978]

I went in at 22 in 07 at 155 five 9 im 37 now out 5 years still 190 and i do one pushup one pullup routine a week its a good one im getting bigger with age like crazy

[@giokarp]

OD

[@coltonfears1604]

I went in 154 lbs, came out 5 years later 175lbs. Pushups, pullups, dips, squats, lunges. We would make weight bags with sand and trash bags. Never worked out in my life until I got locked up. I worked out 6 days a week. It's all consistency.

[@bono9814]

Why did you get so long

[@noahbenice7375]

What about now?

[@Shinoda.20]

What about the protein intake?

[@ello_ello_]

what you get in for ?

[@silentsmilez503]

20lbs takes 3 months to gain. After 5 years id go from 180 to 250

[@theboogeyman9813]

Prisons will feed you the cheapest most calorically dense food they can find. Eating breakfast at 5 am every morning. 3 meals a day. Working out 2-3 times a day. Going to sleep at 10 pm. Every day.

[@JW0143]

They have access too much more than 3 meals a day. Tons of food in the commissary including chips. noodles, tuna, canned chicken etc etc

[@MrBottlecapBill]

@@JW0143 Yes people don't understand if you have money or work a prison job to earn money you CAN buy extra food.

[@ExplorationRandomDestination]

Which is stupid considering how much tax payers pay to house inmates. Inmates shouldn’t be making money even if it’s 2.50 an hour lol.

[@unclefester831]

@@ExplorationRandomDestination 😂 I mean you gotta keep them busy. You can't have these people just sitting around and eating & working out.

[@BallerBrownsWorldMusic1]

Title of the video brought me here, however, the comments are pure gold and great information from people’s personal experience. It is appreciated.

[@Samson163]

These comments are more useful than the actual video

[@XmXFLUXmX2]

the comments on this video are fuckin awesome. makes me want to be a jacked jail rapist myself.

[@LiterallyHarveySpecter]

@@XmXFLUXmX2 a jacked what now?

[@karamlevi]

Damn you hit that point pow 💥

[@hughmungus8071]

Word I ain’t even watch the video

[@joeito1409]

True!

[@iMoreno]

The greatest paradox of life: the lesser the option, the more we tend to take action

[@livsnjutaresverige3802]

Very interesting

[@jayslungsbloodclot2733]

Too many options causes inaction, a paralysis

[@TheHardTruth101]

Too many options cause distraction

[@josefadams647]

Yes it’s called The Paradox of Choice - it’s the dilemma of modernity

[@slimmric5915]

You guys are correct. When I was in the military I worked out 3 times a day for 4 to 5 days. Also, I ran 25 miles a week or carried a 50 pound ruck every other week. The downside was I became more disconnected with my marriage and kids. So I left the military to fix my family relationship and disconnected my obsession with physical fitness. Now days I share my work regimen with my kids. I gauge their workouts based on how they expect to feel after our workouts.

[@paulaljouny230]

You’re a hero

[@ademolaolowogunle2292]

Great choice on family than Military. I am close to getting out and can’t wait be spend time with my family.

[@charlesjohnson5979]

I had to do the same. Military was taking a toll on my marriage so i failed PT test on purpose because i had already signed papers for germany but i knew if i went it wouldn’t have lasted. Best decision of my life though. Sad i was on a fast pace and i was extremely good at my job and i loved my leadership and friends

[@AbdulGhani-vm6oq]

Yes I also learned the hard way. Family first and than the rest follows.

[@robmiller3204]

From my 25 years of state prison experience ( recently retired ) typically as a weightlifter , fitness trainer my self , the last people you usually have trouble with were the guys working out consistently . They were more focused on their goals and didn’t want to lose gym/ yard privileges. It was actually pretty neat to see older more seasoned inmates shall we say take a young guy under their wing and turn him around from being on our radar as a turd who always starting shit to a young man who was hustling cleaning bowls or working in dietary , dorm help whatever to get muscle mags or Arnold’s encyclopedia of bodybuilding . Then they have a goal a focus something to keep them driven .

[@1st-Amendment]

Big facts.

[@zuludkawso]

That sounded very condescending coming from a guards mouth

[@quandaledingle7092]

@Bob we all make mistakes, thats what makes us human

[@basedbane787]

Where'd you do your time ? I'm a white dude who might to inside in Illinois. Iv heard there's no friends in there for white men

[@gkwarrior2791]

@@thedopesickshow how u manage meal sir

[@alaska-bornfloridaman]

I went in at 195 lbs, and came out at 220. Could do 20 (in a row) wide grip pull-ups ,several times. Dips all day long. Had to add two 45 lb plates to my dips. I would use the high pull-up bar to get my 280lb friend up on my shoulders, and squat him all day. Had to have him push down to give more resistance. I had to pay him a honey bun every time, but it was a smart investment. He got heavier and I got stronger. I felt indestructible when I walked out into society again.

[@alaska-bornfloridaman]

@Charming Chowder Weight cage, Fuckboi.

[@concentratecorner1744]

i went in at 23 at 160lb n left at 210lb. Mandatory white workouts in the CA system. Peanut butter. 3 hour workouts and so on. Left there in the best shape ive ever been in, built muscles i didnt even know i had.

[@NAT-turners-Revenge]

@@concentratecorner1744 50lbs 💀

[@concentratecorner1744]

@@NAT-turners-Revenge yea , i went in way underweight n then actually started eating 3 meals a day minimum, as you can imagine i looked like a completely diff person

[@concentratecorner1744]

@@NAT-turners-Revenge i forgot to put my height but im 6'4 , so 160lb at 6'4 was skin n bones pretty much.

[@kceecahill9700]

I used to work at a correctional facility and they hit the nail on the head with the why. We didn't have weights but we had a pull-up and dip station and dudes would just literally do those and bodyweight squats (pistols for some) 3 times a day. And walk laps in the common room during their free time. Also, as I did my wellness check rounds, there were always a handful of guys doing push-ups or sit-ups or even inverted rows from there desk that was bolted to the wall in their cell. So these guys literally just worked out all day, and read a ton of books because that's the only other thing to do when you're tired from working out. Bonus note: the guys that were either always reading or working out were definitely the more 'well-behaved' individuals over the guys that just slept all day between meals.

[@aaaaaaa7124]

what about steroids? and is okey workout for everyday

[@fosterdavies3083]

Drink lots of coffee and take everything away from your room as bare as possible and see how many day in a row you can go before you either go crazy or do something to stay positive

[@princeyehudah4805]

@@aaaaaaa7124 In California nobody had steroids. We got protein from peanut butter, beans, and fish. Working out hard and of course you are getting good rest. You're not having sex and if you are it's every 90 day's if you're married, so you're basically on semen retention. Those that workout regularly don't sit up and jack off all day everyday because we feel the difference in our workouts. You can literally tell by looking at someone if they are a Perpetual meat beater. It's all about Lifestyle and it's the same out here in society. If you having sex all the time you will not see the same results as someone with more control. Steroids are for weaklings.

[@aaaaaaa7124]

@@princeyehudah4805 im overweighted man. do you have any advice for me to get ripped ?

[@princeyehudah4805]

@@aaaaaaa7124 self-discipline and consistency. You can begin with intermittent fasting and a workout program.

[@GenXFarmer77]

I went in at 127 lbs after being in a wheelchair for 8 months and learning to walk again, i was 195lbs when left 2 yrs later and max benched 305 and all i did was 1000 pushups a day

[@martijnrotteveel4341]

No pulling movements at all?

[@GenXFarmer77]

@@martijnrotteveel4341 pulling movements?

[@martijnrotteveel4341]

@@GenXFarmer77 pull ups,rows etc

[@GenXFarmer77]

@martijnrotteveel4341 1000 pushups ever other day and 1000 curls, burpees ect.

[@qadirmuhaymin3308]

Just lived through 20yrs in 11 Louisiana prisons ,was 170 when I went in at 23 , I've been between 195 -205 for over 18yrs now.....lookin like a statue of some Greek god ...... Alot of working out. Warrior Mode!!💪

[@matt22blaster]

I live in Texas and have 4 buddies who've done between 1-6 year stints in both county jail and state prison. 2 came back obese and 2 came back jacked. They all came back at least 25+ lbs heavier. They get three nutritious meals daily and, as long as there's money on their books, they can have as much food as they want. They've all told me the same thing, it might not be the healthiest food but it's easier to gain weight in there than to lose it.

[@henny6566]

Nutritious meals is an exaggeration. I've been to jail and you're basically eating TV dinners every night and bologna and cheese and peanut butter sandwiches for lunch. They do give you a lot of bread though. It's like all you can eat bread in there.

[@matt22blaster]

@@henny6566 yeah, maybe "nutritious" isn't the best description. I just meant people definitely aren't starving in there.

[@billspoon5061]

I never want another Holiday

[@tashawngriffith4251]

real int nothin else to do except read r workout r have a chat

[@RED_RUBY_DA_SLEEZE]

@@henny6566 👁👁 I THOUGHT Y'ALL GOT 1 SANDWICH PER MEAL, SO I'M LOST WHEN YOU SAY YOU GET ALOT OF BREAD.. HOW SO? 🤔

[@rus75b39]

I’ve never been in prison, but was in county jail for 360 days. I was a weightlifter/bodybuilder, I went in at 225 and was bulking up, so atleast 15% bodyfat. When I got out, I was 198 and somewhere around 8 to no more than 10% BF. You don’t get as much protein, but you do get plenty of carbs, and some good fats. Plus you sleep a lot more, so your body has the time to recover. Most stuff was bodyweight...you were allowed to pick out 3 books each week. So, you’d find one you were interested in and the other 2 would just be the biggest and heaviest on the cart. Most of the pod would put these books in a sheet and we’d pass it around and do curls, overhead tricep extensions, and squats. We’d also do alot of arm wrestling but as an exercise, not a competition. You wouldn’t jerk and try to slam the guys arm down, you’d just use all your strength in a controlled way to slowly push. Among some others. Those that didn’t workout and spent most of the day watching tv would just get fat. Point being, I went in with a bulky winter body and came out with a body ready for the beach, even though it was winter time. We did alot of card game workouts. Instead of money or food(sometimes food) you’d bet say 10 pushups for example. One game was a high card pushup game. Didn’t matter how many people, each would draw a card, the 2 with the highest cards would draw again. The guy that originally drew the highest card would throw down his card 1st, then the 2nd guy. Aces were 1’s, most of the time. Face cards were 10’s but if both drew a face card the 2nd one would be a zero....so it would be 100 pushups, 2 aces would be 111. So the smallest amount would be 12, and that’s what everyone in the group had to do. All the tv people would always be willing to trade their beans or morning milk for a breakfast cake. And it’s hard to say without being tested, but you feel like your testosterone levels are higher when you’re just around a bunch of men for an extended time. I believe this to be true because when you first get there, girls you wouldn’t even glance at started looking good after a few weeks. It was weird because people that had been to prison would say how much better it is, as far as the food, and being able to go outside. That almost drove me crazy, not being able to go outside.

[@NRG56]

This

[@thecarnosaurchannel2819]

Literally all you need is 0.8 grams of protein to maintain muscle mass 2000kalls and plenty of rest and the "prison tension" helps test levels keep up .

[@Jameljackson28]

I hate to go back🤦🏾‍♂️ but there’s plenty protein in the county, the daily morning eggs the bodybuilders trade em and end up with 10 eggs for breakfast, the mackerel has up to, 16g, 20g, and 25g of protein in each pack not sure if your jail had “chicken breast”😂 but that was 25g beans and rice like 8-12g, and the protein powder you pretty much have to be well off 💵 to get your daily gains but I was getting it!!😂💪🏽

[@cix9420]

@@thecarnosaurchannel2819 0.8 grams PER KG OF MUSCLE MASS, what are you even talking about bruh

[@daboodledop]

@@cix9420 he's talking about 0.8 grams per kg

[@guzlemuzle]

My dad works at the prison, the number one contraband substance in prison? Protein Powder And the workout routine is 50 pushups every 30 minutes for a total of 1,000 per day

[@christophersalinas2328]

Crazy how protein is considered contraband

[@christopherengland654]

@@christophersalinas2328 I was going to say the same thing.

[@TheNgentertainment]

Its because the cell mates get too big and uncontrollable

[@ThePyy83]

@@TheNgentertainment or just like any other youtube video, Dominics comment is complete bullshit

[@johnwest5458]

Tdcj use to sell creatine at commissary until inmates got too big. No more creatine in tdcj.

[@Drewz-fl6yg]

I did 5 years. The first 2 years I did nothing but eat like crap and lay in my bunk and read. I got up to 295. Then I decided to do something about it. I started eating less Ramen, more peanut butter and tuna. I did a lot of cardio along with calisthenics and dripped all the way down to 190. Never felt better.

[@Bognerman14]

It's funny how guys like Mike Mentzer and Clarence Bass were proponents of low volume, low frequency, and high intensity. I used to follow that, but my best results came when I switched to higher volume and frequency and hitting muscle groups more than once a week. For years I did each group no more than once a week. As I got older, between my metabolism slowing and increased volume made huge changes.

[@adithya444]

What's these fitness influencers are saying that high reps don't build muscle but these guys here saying it builds muscle. What is it?

[@papermaker4843]

@@adithya444steroids

[@jragster]

not diet. not smuggled steroids or protein. straight volume and consistency. My workout partner went to jail and came out bigger and stronger. off pushups pull ups, dips and deck of cards workouts. no weights. We use to workout 3 days a week. he went to jail and switched to starting his day with 500 pushups cause he said "there was nothing else to do". But its cool to see the different answer from a fitness scholar and someone who got it out the mud

[@kotsios555]

Conclusion is, the biggest factor is motivation to maintain sanity, and that makes sense. Being motivated in regards to exercising, means transmuting your mental energy into more physical effort than normal. Most other people lack motivation, and split their energy into different activities.

[@spm2194]

With the lockdowns back in place in Ontario, I’m gonna be incorporating prison style workouts in my daily regime. One has to keep sane in this insane world.

[@TuxedoTalk]

Stay strong, brother. How you holding up?

[@MishaElRusito]

Americans have this misconception that you need to eat a lot and drink 2-3 gallons of water to get jacked. When in fact you don't really need so much food. I got jacked in a few months by just doing push ups, pull ups, lots of ab exercises and handstand exercises, 2-3 times a day, plus walking/running. And I ate only two times a day. In the morning I ate nuts with fruits and in the afternoon I ate a bowl of beans with veggies. Drank half a gallon. For me the key was sleeping early. That was a game changer.

[@tjburr1968]

Also the no alcohol factor. A little known fact: One alcoholic beverage stops our protein synthesis ( our bodies muscle building process) for at least 24 hours. Our liver cant metabolize alcohol simultaneously with allowing protein synthesis to occur. That's a huge handicap for the best intentioned dedicated non incarcerated body building enthusiasts regardless often or how much training they do. If the prison system wanted to stunt the muscle growth of there population all they need to do is give them one drink a day.

[@reecebaker5003]

It doesn’t stop it completely

[@juanmows]

I got jacked drinking everyday and sleeping 4 hours a night…..

[@thejeneralj.u.-iceforever6706]

They make their own alcohol in prisons using toilet water.

[@tipsynfl4516]

That’s not proven. I also know plenty of Ripped alcoholics so this post is not fully accurate

[@annaharper6098]

Thanks for the info.

[@ItsDefOver9000]

The biggest factor is time and volume. They do high rep work outs virtually every day. Not much more to it than that. Most regular civilians don't have the discipline, and time to build comparable muscular endurance.

[@1st-Amendment]

I went into the penitentiary at 185 ripped I came out 240 jacked and ripped. You have the opportunity to eat decent. You have many protein sources on commissary and they serve veggies at chow. You indeed workout everyday and are always active plus you get plenty of rest. Rest is more vital than lifting!! I learned so much in prison from 18-24. I truly rehabilitated myself. On my own. And it was truly the hardest thing I've ever done. But I've changed my life and mindset.

[@livingweaponnightmare]

Good job king

[@Zoronoa01]

Good job!!!

[@1st-Amendment]

@Tony you've got a lot to learn if that doesn't sound feasible. Blessings and positivity my guy.

[@1st-Amendment]

@Tony Tony. I'm also 6'3, I left that part out.

[@anthonyshepherd1222]

Well done brother

[@cdogg82]

The body starts to produce testosterone when it’s in a dangerous environment. It’s an adaptive mechanism for survival. Helps get them jacked. Tells you, you don’t need fancy supplements and expensive GNC shit to get jacked…just need to put yourself in an environment or a mental state of toughness

[@FormlessJKD17]

Like the ghetto.

[@okid7552]

İ've read a article about a german farmer who lost his pig, after couple of months he discovered it and it was a fucking boar. So the wild caused a lot of testosterone production

[@harleymurphy9025]

How true is this, since a dangerous environment would increase cortisol by a lot

[@asherray4969]

Bro science at its finest

[@cdogg82]

@@asherray4969 When a female is pregnant her male partner's testosterone levels will lower based on the pheromones that the pregnant women is releasing. This will cause the male to lower his desire for other women and remain faithful to his pregnant wife. In the past, if a male partner were to leave his pregnant wife and unborn child it would mean certain death for the offspring. Another mechanism to ensure the survival of the species. It is also the reason some men get fat when their wife or partner is pregnant. Both are survival mechanisms...feel free to research both explanations before dismissing them

[@The_Handsom_Italian]

My old friends went into prison skinny at around 150 to 160lbs and came out over 200lbs of muscle. One of them told me he worked out every day and ate tons of refried beans

[@Pj_Samoan]

It's consistently working out when you don't have anything else to do. However, it takes discipline. It is almost second nature. It took my mind off of the "free world." It motivated me also in preparation for when I got out.

[@Vayanovic]

Congrats on your freedom

[@andrewhernandez4968]

I did 10 years and I worked out every day.the calories were a issue sometimes but you just push through.i lifted sand bags. I would make bags that could hold different amount of weight.i put handles and everything on the weights.it was very very productive.

[@Cyclops1983]

I am a CO, 20 to 30% of inmates workout out 7 days a week. And they don't do these lame 30 minutes fatburn workouts that the fitness industry pushes. They do 1 body part a day for atleadt an hour a day. When you do chest for an hour......... your gunna get big.

[@KbezaGrande-ku9vh]

You said one hour a muscle a day? Is this true

[@Cyclops1983]

@@KbezaGrande-ku9vh depending on there rec time yes. Atleast an hour and mainly 1 maybe to muscle groups a day. And they do this for the entirely of there sentences. 5 years 10, 15 20 25 whatever. And this is drug free and on a horrible diet. Nothing beats hard work.

[@KbezaGrande-ku9vh]

@@Cyclops1983 dude thanks i am skinny AND 40 years old. Theres any hope for me doing this 1 hour a day one muscle thing?

[@4GIVENheal]

I tendon training is the secret. Being big isn't rocket science. Peep this. You can start as a toddler. Every day you carry more for longer. You increase .01% every day til your 25. Now your god!

[@julians9763]

​@@KbezaGrande-ku9vh Depend how a person trains or works out when doing physical labor.

[@rickywillis8320]

One thing missing is how much sleep they get in prison vs people on the outside. It’s the ultimate recovery after a workout to help build more muscle.

[@chrisweidner4768]

Bodybuilders get 8 at night and nap when desired during lunch he say. And they eat POUNDS of fish, chicken, beef etc.

[@mzzsoldier25yearsago65]

7:37 “Never underestimate what people are capable of if they have no other choice “ 💯🙏 this is so true.

[@rudyspective1870]

"Never underestimate what people are capable of when they have no other choice."

[@topthermite9253]

Haha this conversation reminds me of when I just graduated high school and was alone in the house all day for a year. I would walk around the house for hours and start doing pushups on the stairs all the time and got really good at doing them. I know exactly the feeling of having to workout to keep yourself sanity. Mind you my family would be there at like 3pm from work and school but they were tired from the days work and didn't really care about me so that was the only way to stay sane was workout and eat healthy.

[@oneplusseventh1260]

Didn't you have the internet or computer games?

[@michaeltrojak3575]

I did 100 burpees straight everyday. Handstand push-up and door jam pull ups. I got jacked. Because I did it everyday with a consistent diet. 1 extra ramen meal a day.

[@neil12011]

Worked in a county jail for almost 10 years. I spoke to numerous inmates about this. I worked out with weights, they did not. My take aways were: Plenty of Sleep Plenty of Volume An almost obsessive routine (daily) Calorie dense foods. They would find ingenious ways to progressively overload as well. Water bags for extra weight on pull-ups, varying push up positions, etc.

[@CODzyzz]

you can fill a garbage bag full of more water than you could ever lift, 1 liter of water is 2.2 pounds.. a garbage bag is 180 liters. Progressive overload is the main key + volume and roids, same with bodyweight exercises. Dudes would literally throw smaller guys over their shoulders and do lunges across the yard/push ups with them on back/pull ups with them holding on legs

[@neil12011]

@@CODzyzz Yup, I’ve seen several variations of what you describe sir.

[@SpectatingSpeculator]

Would you say is there such thing as over training? If they workout everyday?

[@kendellclarke3357]

@@SpectatingSpeculator but they sleep 8-10 hrs

[@neil12011]

@@SpectatingSpeculator They also slept a lot. So over-recovery in that regard.

[@bunjicarlin1]

Wow! I never knew or thought Sal did time. Much respect Sal! You're like one of the humblest, intelligent and well rounded guy i listen too on the internet!. Keep it coming. 💪🏾✊🏾

[@trefit5671]

I went to federal prison at 130 pounds and gain 20 pounds. I did this by eating oatmeal with peanut butter and powder milk protein shake 3 times a day. The CO's thought I was on roids. My gains was so impressive I was featured in Muscular Development Dec. 2005 issue Prison bodies by Dave Polumbo. You can get jacked in prison you just have to workout consistently and eat consistently.

[@ello_ello_]

what you get in for ?

[@trefit5671]

@ello drug conspiracy marijuana

[@wondering141]

I’ve worked a county jail in Chicago for 8 years. It’s genetics, frequency, and volume. Their genetics also render the idea of macro’s completely useless. They are jacked eating honey buns.

[@jimmy5634]

Genetics, genetics, genetics.

[@zerflexer9919]

Yeah youre right. People cant believe it because they are brainwashed by the industry.

[@philliesfan1flyeaglesfly330]

LE officer here and I know this man is on point because honey buns is a commissary staple! 😀

[@juss2133]

Jacked on honeybuns 🤣

[@philliesfan1flyeaglesfly330]

@@juss2133 worked in a jail for 20 years and it’s true

[@MusclesandVeggiesFitness]

Did most of my 20s in MO Doc, then became a trainer. Never looked back. 1. Consistency 2. Canteen you can buy tunes, mackerel, pb, oats, dried milk. 3. People steal from the kitchen everyday. 4. Testosterone is higher from lack of sex. 5. Sleeping 8 to 10 hours per day

[@santhosh48290]

4 is nonsense

[@marcusredd4229]

@@santhosh48290 nah buddy actually makes u strong

[@hankmoney1845]

@@santhosh48290 when you hold your seed you have more testosterone pumping throughout the body, boxers wouldn’t have sex a month before a big fight because of this reason. add the intense energy of a prison, Being surrounded by men who can’t get sex who can kill you it all plays a factor in testosterone level increase .

[@ripwheeler2056]

@@hankmoney1845 That’s an old wise tale , yes boxers used to say it make the legs weak but that’s mostly in the mental, busting a nut makes you have a slight increase in test actually but both are so small it wouldn’t even show up on blood work , it’s the same as saying doing squats increases your total t ….

[@pmcdermott4929]

@@santhosh48290 cumbrain

[@drew5596]

It depends where your located and who you run with. Here in California you have a few gangs you have the northerners, southerners, skinheads,peekerwoods, and the Black's,and a few others. When I was locked up I programmed with the northerners and we did 1000 Burpes and between a set which was 2houndred we Mountain climbers,jumping jax,Jax, cycles,ect in under 1hr it is called machina( Machine) it was called that because once you got used to it it increases your stamina and you don't get tired or winded and you won't get tired when a riot breaks out. We would also do pull ups,dips, run laps.we would also make water bags so we can curl them.

[@jonathanramirez5427]

Can u explain the exact maquina and how it went G gracias

[@jonathanramirez5427]

And the 1000 burpies what kind of burpies were they all 6 counts or were some 22's or 18's?

[@drew5596]

The burpees that we did where 22's sometimes it was 6 but most of the time it was 22's. Every 2houndred we will do jumping jax,or arm Circles,or mountain climbers..ect. we would always finish in 1hr or a little less it all depends on who is leading the routine

[@jonathanramirez5427]

@@drew5596 gracias bro damn 200 22's before u hit a calisthenic exercise that sounds brutal so the exercise in between like the circle they would be like 50 to 100 reps right

[@drew5596]

@@jonathanramirez5427 Your welcome. It all depends on the one that's leading it he can say 20count or 50count. There's times where we doubled the 22's and did 44's. We also did navy seals as well. In prison they sale protein and creation if you have money in your books and you can afford it then you can buy it.

[@canelop4p181]

I always wondered how prisoners (NOT ALL obviously) managed to build muscle in such an environment. Sal is right. Training & reading maintains their sanity. Brilliant video again gentlemen👍

[@stevemeloccaro891]

my son was in federal prison 2+ yrs. they could lift 45 min. a day no longer, he was eating out of their prison store, i believe that's how he kept his calorie in take up

[@xaynmemon2559]

Also they are doing mostly calisthenics so it's easier on the body and you can easily go with higher frequency.

[@Lovellyoungwolf]

Half right and half wrong. Yes, you weight train quite frequently in prison, every day and you are at a calorie surplus. I don't know how many of y'all been to prison ( not a badge of honor, just saying) but you do get feed very well. It's not the most nutritious but trust me the calories are there and then some especially with the carbs.

[@jalilfowler3073]

True ..& if you ordering commissary on the regular ..you can buy a bunch of tuna ..jack Mack ..salmon ..chili ..oatmeal ..peanut butter ..your soups & rice & that’ll hold you down

[@johnwest5458]

Feed very well? You must not have gone to TDCJ.

[@Keviekev115]

Yeah, this is a classic example of Theory vs Practicality. They “think” they know. They should just ask someone who’s been

[@sabenconte3559]

I'm a hard gainer and I got insane amount of definition and gains within a month just by doing push ups and Pull-ups high reps throughout the day. Unfortunately I tore my tricep in the process and lost everything

[@Ahsharrr]

Did you do it everyday?

[@sabenconte3559]

@@Ahsharrr yeah pretty much which is why I got injured. I had one day out of the week where I would rest. I didn't get enough sleep and never stretched after which I ended up paying for. I had a pull up bar always hung up in my door so I'd just walk by it and crank up a quick set of 10 and I'd just do Pull-ups whenever I felt like it. I always used a band whenever I did the pull ups which allowed for me being able to do high reps which I guess is less likely to cause injury

[@andres3361]

@@sabenconte3559 I don’t understand. If recovering is important, aren’t you overworking your muscles by doing these high amounts of reps. Like the guy said, if these guys are doing a program of 3 workouts a day, everyday, wouldn’t your muscles be over trained to shit ? Lmkk

[@Vexed711]

@@andres3361 that’s what I thought but inmate’s literally workout everyday so Idk. Maybe they’re sleeping a lot? Or maybe the body adapts to the punishment and pushes past it

[@andres3361]

@@Vexed711 yea and ontop of their weird diet. Ain’t no way they juggin protein powder 😭and a lot of times I see dudes get out with 20+ more pounds of FAT. metabolism adaptation due to being in a constant physical and mental survival state but who knows

[@a.j.bandido8739]

I did 8 years in Arizona DOC. I went in at 225 and came out a lean mean 190. Every day of those 8 years, I worked out twice a day. Mornings would be calisthenics, like push-ups, pull-ups, and dips. Night would be cardio centric, so a lot of running after a good set of high intensity burpees.

[@AlexRFitness]

Another thing to factor in is the testosterone, the key to building muscle. Few people would be operating at higher testosterone levels naturally than those living in a box with hyper aggressive individuals where fights, assaults, beatings and more are common.

[@lean2281]

Lmfao

[@adammccarter9789]

Prison has a very strict set of rules Strict rules precipitate strict discipline All the carbs you can handle 10 -12 hrs sleep everyday Constant pressure to do better and do more Why do you think guys who work out for a living are swole as f All they do is eat sleep and work out all the time When you hit a plateau you chill for a week This shit is simple look back at the beginning of body building Pullups Dips Lunges Toe touches Shoulder circles Hand stand push ups Bridging for neck strength Calf raises Running Basic compound movements Basic prison work out

[@dc100dc100]

Calories are available. There are regulations by state that require minimum level of calories that are well within surplus levels, considering their day to day activity is minimal and they only use the calories to workout. They are moderately sedentary otherwise.

[@jajuanrussell5386]

Yeah... I intentionally got a job in the kitchen so I could have access to more portions of food. And I worked out 3 times a day, every day. Mondays were front day, where I would do chest and abs. Tuesdays were back day, where I would do hand cleans and pull ups. Wednesdays were arms and legs day, where I would do curls, squats and dips. Thursdays were chest and arms day, where I would do alligator walks on the basketball court and curls. Fridays were back and legs day, where I would do pull ups, squats, and hand cleans. Saturday were my make up day, where whatever muscle was lagging behind, I would work that with light weight. Sundays were cardio day, where I would play basketball and walk fast, because the guards would not let me run. And Monday, I'd s start all the way over. Working in the kitchen, you serve breakfast, clean the kitchen, then you get a few hours until lunch. So you work out after breakfast, then go make lunch. Then go work out after lunch, and go make dinner. Then after dinner, go work out. Take ya shower, hit the store, watch a lil TV before lights out. Sleep like a rock.

[@keving466]

so for mondays, you did chest and abs, what routine did you do? you did push ups and abs after breakfast lunch and dinner? how many reps in between each workout?

[@paulbrown4601]

Constantly working out calisthenics is key. Push ups, Pull ups, Dips and air squats facts 💪🏾

[@Cymatic18]

Makes sense. How many days a week would you recommend this. Would you say 3X a week full body (push-ups, pull-ups, dips, squats) would do the job?

[@versatillion15]

@@Cymatic18 they saying at least 5x a week

[@Cymatic18]

@@versatillion15 damn that’s a lot of volume!

[@matts2813]

Our prisons have a large weight area on the yard and inside the gym for during winter. They get 3 meals a day that have to meet specific calorie requirments. Commisary they get powdered milk and lots of high protein items. And get to hit the weight multiple times a day. And dont forget alot of sleep time for recovery

[@fburgos22]

Incline Diamond Push-ups got me built/mass quick while I was locked up. Elevated, slow, pause reps wide/regular/superman pushups built my strength. And YES results came quick.

[@deanfillery8652]

Incline diamonds are no joke especially when going slow or pausing at the bottom. They got my triceps popping like crazy.

[@awfullyawful]

I grew up in the hood and was amazed that all the Brothers were yoked. Then I started lifting and realized most of them were actually just not fat.

[@ItsTheMunz]

If environment is the ultimate stimulus, you can’t get much more stimulating of an environment than jail. I think survival breeds muscle.

[@taoist32]

Environment plays a huge part. It’s all about survival. We all got soft from all the convenience and comfort. Lifting weights is only a small part of the answer.

[@Poulson_thefit1]

There’s so much misinformation with these guys. You do not need to be in a calorie surplus to build muscle, you need to be in a protein surplus.

[@rashadwade6996]

I did almost 7 years I started off 135. When I got out I was 175. Completely jacked from just working out water bags pull ups eating pockets. And most push ups and squats and I had a workout book and routine. And complete determination for my sanity.

[@Bossytommy]

Buddy I went in 155ish and came out 3 years later 218 ripped to death.. Workout, Eat, Sleep..

[@jeremyjeremy8795]

Muscle responds to 2 things. Load and volume. Period, end of story. Apply load and increase volume and you will build muscle.

[@Husha2263]

Number 1 thing I see wrong with these vids and comments is there are NO rules in workouts in prison. All the can't work the same muscle everyday and limit the reps. Just go hard everyday until you're doing max push-ups, pull-ups, dips with the big dogs

[@BACKYARDLUMBERJACK]

I have sooooo much to add on inmates in prison getting “Jacked”. Having been incarcerated for 13 years and coming home and becoming a NASM certified personal trainer I have much perspective and information to impart. If looking for a guest in the future let me know.

[@SpectatingSpeculator]

What are your thoughts on over-training if the the prisoners were training everyday?

[@AlexzanderDeGreat999]

@@SpectatingSpeculator interested in same answer

[@AnkitJain-hg8xp]

Can you please share? This is my request to you.

[@oneplusseventh1260]

​@@SpectatingSpeculatorsame question here

[@ChalkanCheese]

In the UK it’s a combination of circuit training with weights at Gym, usually once a day depending on the Prison and pad workouts which consist of body weight movements push-ups, sit-ups, etc Meals are mostly carb rich and low in protein, potatoes, chips, sandwiches, the occasional lasagna, a carton of milk with cereal, etc they can buy snacks with money sent in or if they’re banded / work but the range is pretty limited pot noodle - chocolate- fizzy pop. If they get a VO they can get a little extra from the visiting centre but it’s mostly chocolate. Obviously they can get gear, but it simply boils down to a lack of alcohol ( nobody really drinks hooch ), no takeaways and daily heavy weights.

[@Madjiul]

I learned from someone that in some prisons to work forearms they will get a stick or broom pole and put their sheet around it with anything they can find for weight at the bottom of the sheet and turn the pole quickly and wind up the sheet until the weight hits the pole then unwind it back out slowly

[@tjburr1968]

That's a common forearm exercise in gyms across the usa. At least at the local ymca it is here in western Massachusetts.

[@unclephill4764]

I was a CO for a couple years. The guys who are big bought commissary food and went to the weight yard EVERYDAY. rain, snow, you name it they are lifting. Also, they get drugs. Just cause it's prison, doesn't mean they can't get drugs.

[@djtomtrain2015]

I went in 145. Came out 185 18 months later. Again went back 150 came out 220 yoked. In 5 years. Consistency frequency. Intensity. That is all.

[@ello_ello_]

what you get in for ?

[@djtomtrain2015]

@@ello_ello_ illicit substances.

[@iknowyou9201]

​@@djtomtrain2015did you do only calisthenics

[@user-st3vd5bf6g]

I have worked in prisons for over 15 years….the vast majority are not jacked. In fact, over the years the number is dropping.

[@MrGodbodi]

More weight more reps. We mixed weights with calisthenics also. Our routine was 60 sets of legs; 50 sets of back; 40 sets of chest, 20 sets of delts, biceps, and triceps per week. 20 super sets of pull ups, leg lifts. dips, and pushup 5 days a week.

[@DarkestAndBlackest]

Wanting to avoid getting your cheeks busted seems to be a great motivator.

[@alexj1897]

"You read and you work out, or you lose your mind." Def something we folks "on the outside" should be adopting.

[@austindukes1089]

Eat and work the hell out of your muscles and let them heal and repeat. Sometimes you guys complicate it too much.

[@evropatsar4282]

Simple answer: consistency and volume

[@showtime1235]

was locked up for 2years when i was young and dumb and dude in the red hat nailed it on every point also calorie surplus is very achievable through commisary

[@rickjamesbxtch4748]

Answering a question about getting jacked in “Prison” without even being in prison? Or did i listen incorrectly? 1. Brining in steroids could not fit in a bundle getting into prison. Drugs are more valuable than steroids. 2. They have workout magazine for us to learn from, they also have t.v and convicts who know how to workout and teach others 3. You are able to get a calorie surplus EASILY, if you have the money in your books to buy extra protein/calories and if you trade enough you can get enough.

[@amessina6691]

No women to distract you or mess up your sleep helps also.😴

[@johnwest5458]

Those guys kill it every day tho.

[@armstrongsylvestre8517]

I agree with being the idea of being leaner your going to look bigger Cause I’ve been struggling to put in size and weight but always worked out and eventually people were telling me I looked shredded but i was still the same weight

[@igotthejuice2090]

I went in at 180 came out 225 .. was doing 1500 push-ups a day.. and other excercises isometric stuff things for shoulders and traps... this was 2 years in county jail .. came home everyone was in awe of my physique

[@IceColdProfessional]

I can always rely on MindPump to get my mind pumped!

[@paulrusinko666]

I've also heard people talk about our survival instinct that kicks in also to build muscle.

[@tm5267]

Hugh Jackman in Wolverine 2 was lighter than he had been for a long time, but he's ripped so he looked bigger. Lean out and get vascular, you'll look heavier

[@dannyhatfield7259]

Some of the best workouts I’ve done is when I was locked up my favorite was we played pushups with a deck of cards every day

[@mayukhsen8195]

I know a guy who did grease the groove with single clap push ups and squat jumps and did heavy single arm curls. He would do half his max reps, 4-6 times a day. Consistently for 12 days, then two days off, on day 15 retest. In a year he gained 20 kilo of muscle. First day in the gym he benched 180kilo. Could do 70 single clap push ups in a row. I don't know him now, but this was 4 years ago, he was a guy who rented my neighbourhood house to do a job temporarily. Watching a kinda skinny fat dude (he could do 11 clap push ups when he started) get jacked infront if my eyes barely breaking a sweat each day was like witnessing magic.

[@n701204x]

Barbells and plates are murder weapons in prison. Dips and pull ups are all thats left in nearly all US prisons.

[@johnwest5458]

Tdcj still has weight stack machines in the rec yards.

[@jonanbahnsen3935]

Environment that promotes natural test increase to survive. Sleeping and eating on a tight schedule. Lots of time for recovery. No weekend binging. And a bored mind is a creative mind. They go deep in their analysis of each and every movement. I love working out. I also love watching movies with my gf. Eating cake and beer. Im not claiming that everyone in prison is natty. But my best shape ever was while worning offshore. And i saw guys get incredible results in no time. And we had 12 hour workdays we needed to recover feom

[@justbreathe8835]

Shiittt listen to wes watson,mfers are addict's in prison too.

[@jonanbahnsen3935]

@@BasedAurelius this was turbines. We lived on an ols cruise ship. With a fully equipped gym. Pretty dope

[@carl1095]

A big thing these "How Do Prisoners Get So Jacked" videos are missing is intermittent fasting. Prisoners mainly eat two meals a day within an 8hr window period. They go hungry or without food for the rest of the day. During fasting is when your body releases growth hormone and builds muscle. Exercise combined with IF is a powerful tool. I've done it and has lost weight like it's noting.

[@Cymatic18]

🎯🎯🎯🎯

[@LuisRivera-zg2di]

I'm a correctional officer. Some prisons have weights. They do workout a lot. They also have access to some supplements through commissary, protein powders etc.

[@vincentcrowley5196]

While ive never been in prison during the covid lockdowns i would use the allowed hour outdoor to go for a run and do push ups and squats throughout the day . Kept me from going mad when gyms were closed

[@seanbowser331]

I’ve been to prison in Oregon. Went to 4 different ones.. we had full weight piles, even had a kettlebell class at one.. you can buy protein powder on canteen.. not sure of quality. But, if you go hungry in prison it’s your own fault.. especially if you work in the kitchen you get fed well.

[@enriqueramirez906]

I actually went in at like 180 and walked out 14 years later at 215 but I was hitting the needle with tess twice a week I worked out 3 times a day straight calisthenics

[@stevearnold8265]

Did they prescribe test? Or did you have to find creative ways to get syringe and needles?

[@skullcrackers187]

I'd say if they aren't intentionally cutting they would just buy more food from commissary so that they are eating in a surplus 🤷‍♂️

[@tyronebennett-ip8gz]

I just got done serving 20 months. There is nothing else to do but workout. All they serve is carbs, I didn't bother buying protein, I didn't focus on dieting. I did eat bad carbs alot I love sweets. But I jogged 5 days a week for 30 mins, I did 200 to 300 squats and push-ups and 50 pull-ups and 50 dips. For me I felt I got better gains with body weight training and I did all the basic exercises for those 20 months. I may have not lost all my belly fat but it shaped up my stomach alot better, my belly no longer hangs over my pants. Also you still get the results within 3 to 4 months. My shirt and pant size never changed but I tell ya I ate whatever I wanted and put all the fat in the right places and shaped me up better. Felt awesome after my release.

[@saltycapers]

Putting in work every day, eating consistently everyday plus a lot of sleep, is the recipe for getting jacked. Ready set go!

[@edbuckley1670]

I've done prison time I went in at 1:45 and came out at 195 same body fat around 15% when I went in same when I got out there's no roids in prison just a lot of tuna peanut butter you can buy chicken in some prisons Jack Mack I would do 500 push-ups 5 days a week and try to eat every 3 hours there are some big dudes in prison it's good motivation to get as big as you can cuz if you get in a fight with somebody you're locked in a room with them for a few minutes no one's breaking it up or coming to help you. I've seen people beating down real bad by inmates and by correction officers the correction officers are the only ones who are on juice some of them are pretty big.

[@oneplusseventh1260]

So did you fight in a prison? Did you or opponents use handmade weapons? Also what do you think about the idea that technique is more important thanna size? Because it's pretty common thing when a regular size boxer knocks out some giant dude with a direct jaw or even liver punch?

[@augustinemolinar1006]

I went in 185 came out 210 in 4 years. But I ate good

[@MeepMeep88]

All the meanwhile, all the fitness youtubers will tell you NOT to overtrain LOL. That's all they do in prison 😂😂 You know why fitness youtubers say you should rest and that "it's just as important as working out" it's because we are their income. The less we work out, the more we watch them and they get paid for it 😂😂

[@martin1234512345]

Has anyone ever done a study on the affects of increased adrenaline over a long period of time having an affect on hypertrophy? Prison is scary. Even for scary people. If the body is stressed to the max, it would kind of make sense that it would pack on muscle as a defense mechanism. But I'm super stoned so I could be way off the mark on this one.

[@Job_Siciliano]

I was once told by someone that I knew that exercise was mandatory daily, by your cell mates or the gang you pledged yourself to. If you did not work out or you did not perform well, you’d be beaten. He said, “So you were basically motivated not to catch a beating” My question is, working out daily, mainly doing burpees, how did they recover fast enough to repeat the exercise the next day & the next day???

[@ctelle5267]

Exercise is not mandatory. Not by the jail or your gang. Nobody is beating you up for not working out. Not showering maybe. Your body adapts to anything. The end.

[@gabrielgant2569]

@@ctelle5267 that depends on where you are and who you're affiliated with.

[@ctelle5267]

@@gabrielgant2569 well not in NY lol

[@jesusreyes4394]

@@ctelle5267 it is in California . It’s mandatory!

[@ctelle5267]

@@jesusreyes4394 Good 2 know Always good to learn something new 👍🏾

[@ClownPrince997]

Love the Dreamville shirt Adam!