Why PRISONER Workouts Build Bodyweight BEASTS: Science Explained

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***
In this video, I'm discussing prisoner workouts. This is a topic I've touched on on the channel before (in my Bane workout, for example). However, I think this is actually an overlooked and very important form of training that more people need to know about. So I wanted to do a deeper dive.
Prisoner workouts tend to incorporate extremely high repetitions of simple, bodyweight movements (push ups, pull ups, sit ups). This is because equipment is typically in short supply (most gym equipment can be used as a weapon). Often, this naturally means the prisoner will also use shorter range of motion - otherwise it would simply take too long!
Charles Bronson, Mike Tyson, Andrew Tate, and many others have used this style of prisoner workout to great effect. Several other individuals have famously used similar "high rep" bodyweight efforts with amazing results. There seems to be something going on here.
And I think the key lies in the ability of such prisoner workouts to cause a form of occlusion. The short range of motion and rapid cadence results in blood pooling in the muscles, encouraging angiogenesis, hypoxia, fast-twitch muscle fibre recruitment, and all kinds of other good stuff. At the same time, you benefit from simply performing extremely high reps of anything especially with such explosive intent.
This video explores these concepts in depth and suggests how you can apply them to your own workouts. The best thing about prisoner workouts? They're available to anyone and can be done anywhere.
Enjoy!

[@TheBioneer]

Go to squarespace.com/bioneer to get a free trial and 10% off your first purchase of a website or domain.

[@BuddhaSunn]

Do I see googly eyes on your kettlebell?

[@diegolacruz463]

L

[@greenarrow219]

Hi mate, great video. I need to get my training back on track, it's winter in NZ and the cold has made me go into hibernation. What I would really like to ask is what your diet style is like. I need to work on diet. I'm at a stage where I lost weight but now it's stalled.

[@mohammadiaa]

@@diegolacruz463 L

[@shinjihirako4773]

If one go to prison he/she will get free nutritious meal everyday and have plenty of time do what they like

[@papasitoman]

This is why I love Adam's channel; instead of "Big BICEPS SECRETS!!" like every other channel, he shows many different routines, exercises, ideas, tools, research, etc. He's not a bodybuilder but he has a great physique; not a calisthenics guy but can do all the same exercises, etc. Well-rounded workouts that are actually realistic.

[@TheBioneer]

Thank you! 😁😁

[@danniseliger5172]

.... like the going to jail hack and the caped-vigilante-night-crime-fighting life style 😂❤

[@niceasta]

valuable content for sure

[@AngryPug76]

@@danniseliger5172Well in real life the two often go together. 😊

[@bhanuvedantam2413]

​@@TheBioneerMy favourite fitness channel ever! Istg you are my genuine fitness hero, I strive to be as well rounded, functionally strong and aware of my own body and mind as you are.

[@synitarthrax5618]

I noticed when I cane out of USMC boot camp I was in much better shape than when I went in and my body composition changed drastically. It only took 3 months which is nothing time wise for a body transformation. We did just basic exercises ... and a lot of marching ... but no gyms weights or machines. Just bodyweight stuff. Military boot camps have something in common with prisoner training. Routine. You have a set time to sleep, wake, eat, workout. This seldom varies. Everyday the same routine over and over again. I have to wonder if maybe being on a consistent life schedule is the secret sauce for quick body transformations.

[@davidyang6074]

How much time do you spend exercising each day in the boot camp?

[@laisphinto6372]

Marching is key also since gaius Marius soldiers have to carry their own stuff as much as possible to reduce the baggage train.

[@synitarthrax5618]

@@davidyang6074 I don't exactly remember. This was 50 years ago ... boomer alert ... but it wasn't all exercise. We were constantly moving though. Never resting and never sitting still. If I remember correctly, we would wake up, exercise outside before the sun came up, then ate breakfast. At that point, it was a combo of marching, learning, and PT was interspersed throughout the whole process.

[@genox3636]

I don't see it as quality for every body type. I think it can lead to overtraining rather easy.. especially a body like mine that had a very high metabolism, I didn't get enough food to support that metabolism, so I ended up losing muscle size.

[@abbynormall207]

Sleep - Except for fire watch duty or desk duty - each for an hour rotation and sometimes you get them at 2 or 3am and it was once a week. That was Army about 30 years ago.

[@Socrates-the-First]

I just spent 13 months in prison. I took up a routine of simple body weight exercises, like push ups, pull ups and squats. One hour in the morning and one hour in the afternoon, every day. In prison you spend a lot of time lying on your bed, so all that time I did crunches, cycling crunches, cross crunches etc. When I went in I weighed 90kg with a belly. After 6 months I weighted 75kg with a six pack. After 13 months I gained another 3kg of muscles. There is no secret why prisoners who workout are in great shape. The only reason of the results is the consistency and frequency of the exercises. And of course in prison you have lots of time and nothing else to do.

[@QASSHE]

May I ask what/how much you were eating?

[@iskander07]

​@@QASSHESearch American prison eating meals

[@neilmurphy966]

Thanks! That's inspiring 😍

[@joshua-nf3rx]

Glad your out- good luck my man

[@vladcraioveanu233]

I would never want to get out, it looks like the perfect life for me.

[@greatestgamer00]

7:11 sucha wholesome moment. love that you dont edit out your squishy out. plus cant help but think how great of a role model your are for your child with actively training in full wiev no shame. shows the young one being active is normal and will set a a good standard to follow.

[@greenarrow219]

It is a great channel and Adam in my opinion is the best fitness guy out there.

[@nomadicwolf6132]

💯% Agreed.

[@syedenhammydude6196]

yep, made me smile :)

[@ltanella3404]

I really wasn't expecting that 😂

[@AlexanderOsias]

6:42 I like the kid appearing here too!

[@IgnatiusCheese]

I spent 8 months in Los Angeles County Jail and the strongest pound for pound guy I have ever known outside of wrestling was a former wrestler who was not a huge guy average size and would literally do 1000 pushups one day, 1000 squats another, 1000 burpees or calf raises high rep calisthenics is the uncrowned king of strength and conditioning

[@Pwn3540]

Was his physique balanced?

[@IgnatiusCheese]

@@Pwn3540 Observing a man too closely could get you in trouble, he may have been torso dominant but on his leg days I remember him not being able to walk

[@ezrsaidndone1718]

​@IgnatiusCheese when I was there we would do pushups while someone was lying on your back and fill up bags with books. Use the mattress while someone was lying on it as a bench press

[@IgnatiusCheese]

@@ezrsaidndone1718 Yes sir water bags, property bags filled with books. There were some interesting contraptions guys made sort of like suspension trainers but really low quality and non adjustable. I was so undisciplined that I lost weight and got weaker.

[@jabronipepparoni1585]

Did he do kind of shallow reps or more range of motion?

[@justinwallace269]

I 100% agree. My own experiences with multiple workouts a day doing mad reps was absolutely gamechanging. Not only did I feel better and gain muscle, but I also recovered from multiple injuries and the effects of sitting too much. These were lasting changes too. All done in my basement

[@Hadtomakeanaccountforthislive]

If you are training to exhaustion I don't understand how you can have multiple workouts in a day. For instance , after 10 sets of pull ups and 6-7 of chinups doing my normal 6-10 rep range is tough and fatigue starts. I do the same with pushups. How can you do this multiple times a day without injury?

[@justinwallace269]

@Hadtomakeanaccountforthislive The solution is to not overtrain like that in the first place. Hit the point where you feel challenged but not destroyed, then do several more like that throughout the day. Being sore after means you went too far. Of course, it depends on your workout goal. If you're just trying to look swole, then sure, rip up a select set of muscle groups a day and wait for it to heal, but volume training is better for athletes.

[@justinwallace269]

@ednigma5 Gyms weren't open during covid lockdowns... Basement and outdoor workouts beats no workout.

[@dimex3362]

@@Hadtomakeanaccountforthislivethey have WAY more rest time than your average person. Prison for me was all sleep and eat. I didn’t workout at the time but I could easily sleep 12 hours a day if not more. Boredom forces you to sleep.

[@MrDiabeeto]

@@Hadtomakeanaccountforthisliveyour body can adapt to almost anything homie. When I first started working out I did full body weight training 6-7 days a week on top of 20k or more steps a day. The key is consistency in all areas of your life.

[@WhatIsTheWheel]

I worked in US prisons for 8 years. Most often we found "prison made" weights using a mesh clothing bag with a tshirt wrapping a couple of trash bags filled with water. They would also use books in the bag for weight. The bigger bags would get into the 40-50 pound range. Protein was constantly snuck out of the kitchen(We caught a guy with 3 pounds of raw hamburger one time). They can also buy protein from canteen, usually fish and foil packs.

[@exit281]

I thought in us prisons the inmates have a fitness area for free use...I believe after Arnold Schwarzenegger visited a prison back in the sixty's the authority's supplied weights and benches for workout....so the prisoners can be occupied and let of steam...plus its very healthy for the body and mind ( done in the right way of course )...also u can see this fitness area in some prison movies...

[@RyeLee-kr7vo]

I've never been locked up anywhere with real weights.

[@sethpawlik]

A lot of prisons took weights out. People were complaining that these guys were getting out of prison a bigger, stronger meaner version of the predator that came in.

[@CursedWheelieBin]

@@exit281Working out can help solve some problems but can create new ones at the same time, depending on the individual. It’s complicated. I’m gonna conveniently assume it’s a net positive though cos I like working out and won’t stop

[@jesterspawn]

I can't be the only one who is compelled to pause the video midway through to go some push-ups.

[@starmorpheus]

Did 30 as soon as the video started lol

[@TheBioneer]

🔥🔥🔥

[@wolfbones666]

No, you weren't

[@shalanabdur-raqeeb4764]

I was thinking the same exact thing

[@C.STRIKER-yo7zg]

No sir, you certainly wasn’t 👍

[@justinh.7846]

I have a book called convict conditioning and it's a great book for bodyweight as it forces you to go back to basics and do high reps of simple exercises like wall pushups. The point is to strengthen your joints and have true control over your muscles rather than having momentum swing your weight.

[@IgnacioGlezCllo]

sounds like the same book a member of my family 'unfortunately' came across.... he swears by it to this day

[@Johnpaul-vu8tn]

Half the book is fluff, but the bits that are informative are awesome

[@anthonybuskulic4675]

I also have Convict Conditioning. It is a great book. I am at the very beginning stages but it seems like it can help you get in awesome shape if you follow the exercise progressions. Another great book is Overcoming Gravity. There are a lot of great books on Calisthenics exercises. Buy a book and some gymnastics rings and get to work and you will get in incredibile shape.

[@anthonybuskulic4675]

@@IgnacioGlezCllo Why "unfortunately" if you don't mind me asking?

[@IgnacioGlezCllo]

@@anthonybuskulic4675 the book is called ‘convict conditioning’, he didn’t find it at the local bookshop, let’s put it that way.

[@clintonm2357]

I was a mental health counselor in a jail for a while. The inmates would do pullups on an exposed I-beam, endless pushups, endless squats, and dips/L-sits on the stairs. I used to suggest they do elevated pushups to get to the lower pecs like a declined bench. The endless exercises made them physical beasts but it also helped them mentally by wearing out that mental energy. I think it's a great workout style that I mix in with high weight/low reps to hit the other extreme. I'm getting old now but I was a great boxer in my youth and am passing on my knowledge to my kids and their friends now.

[@mfawls9624]

Do you think that as you get older it's better to spread high rep sets out through the day? I'm feeling like any longer period of non-activity now (almost 59 yrs old) creates some sort of ache or issue over time. For instance, driving a half hour at a time several times a day has been at the root of several pains around joints/muscle in my legs. I have driven those routes for years with no issues til recently. Rest did little to relieve but exercise and movement does give relief. It seems counterintuitive but it consistently clears up issues.

[@CursedWheelieBin]

Mental health councillors still refer to them as inmates? That’s nice. Btw elevating your feet during push-ups shifts the work to the upper-chest, not lower. That’s not my opinion. That’s gravity

[@clintonm2357]

@@CursedWheelieBin what would you call them? People experiencing incarceration? They are inmates. Also, I did not say to elevate feet. I said to elevate to mimic a decline press, so a decline push-up, meaning hands higher than feet. You need to do three times as many, but what else do they have to do? The position also hurts your elbow less.

[@kallark]

Hey man, always love your vids and this one was great as well, but just wanted to take a sec and say that that moment with your daughter in this one was so precious. You seem like a good dad and it's so good to see that in today's climate. Keep on keeping on dude!

[@sreyasunnikrishan2397]

Most underrated fitness youtuber

[@grantchanin2878]

Hi Srey, totally agree. More recognition is deserved

[@633ohioc]

I agree 👍

[@007Hutchings]

I think he is overrated to be honest but I still like him kinda.

[@woodencoins808]

Love you bro, your attitude and charisma for weight lifting makes me happy to watch a video from you everytime even if i dont need the information youre going over.

[@deepersleeper3299]

Interesting discussion. I was in prison (U.S.) for a few years. Overall, there are some really basic things that often help prisoners (in some places, at least) to be in better condition than people on the "outs." 1) daily exercise (often mandatory), 2) daily sunshine, 3) more sleep. One thing you touched on was shallow pushups. One of the best chests I've seen in or out of the joint was on a guy who probably had a 2-inch range of motion; each hand on a thick paperback Bible, neither going deep or high He would probably spend an hour a day doing that. I would say that the reason some prisoners get "jacked" is not because they're doing calisthenics irather than weight training. Here are some insights for you. Dudes were a lot more jacked before the prisons took away the weights. However, prisoners improvise. Trash bags full of water. Using another prisoner for weight (e.g. sitting on shoulders while doing squats). Packed dirt in plastic bags wrapped in cloth. Dumbell handles could be rolled magazines or prison regulations books. Bars for barbells could be 3 broom or mop handles securely lashed together, to be disassembled when finished. Food is a big variable in prison. The guys who maintained a lot of bulk did so because they got a lot more protein than their standard issue. If you work in the kitchen, that helps a lot. Some guys get a lot of support from the outside. They can buy meat/eggs, milk, cheese smuggled out of kitchen, canned fish from canteen, supplements from catalogs, even PEDs smuggled in. There are a hell of a lot of drugs in the pen. You don't think dudes are getting 'roids?

[@imageword5576]

He did imply that there might be ped use around 12:05

[@user-du7yg7wp4n]

Sunshine is a huge thing. Also the intrinsically stressful environment would lead to higher test levels

[@itzakehrenberg3449]

Incredibly valuable insights from you! It just goes to show that there is no substitute for actual experience.

[@dcozy]

Of course they are taking steroids.

[@ElGitarico]

Can somebody explain what shallow pushups are? (Half pushups? Arm Position?)

[@penumbrium]

something you might like is a style of cluster set where you do something you can do for 10-15 reps near failure, wait 10-15 seconds, hit 3-5 more, repeat, repeat for 5-7min. really pumps you up. works well for anything bodyweight really. my favorite is with pullups, dips, and pushups.

[@mmafan3]

This ^^^^^

[@bxla1]

facts. i do this with calves lmao

[@Howsoonisnow2009]

I have to try that. I want to make sure I understand correctly. So your first set his high reps to near failure, followed by 10-15 second break with 3-5 reps with a short break then 3-5 again with short break and repeat for 5-7 minutes?

[@penumbrium]

@@Howsoonisnow2009 yes

[@Karan_aloneboy]

It is called rest pause technique It increases intensity of workout And to reach muscle failure fast with less rest .

[@theradiantknight9771]

Love that you show your kids in your videos. Super wholesome. One thing that you see in a lot of bodybuilding/fitness communities is that it’s usually geared towards young men who seem to have all the time in the world. A big chunk of people haven’t got much time in between work and kids so in that sense the training ethos you promote is much more appropriate.

[@CursedWheelieBin]

I wouldn’t put my children in a KZbin video, least of all one that’s attracting ex-prisoners. Turns out some of them were locked away for being err….hopeless romantics. Why do you love that he’s showing his kids again? 🤨

[@GymGarageMan]

Agreed! Been doing this type of training since 1985 it works .where there's a will there will always be a way!!!!

[@nealsterling8151]

Been training since 1992. I have Osetogenesis Imperfecta and depend on a wheelchair so i never could use heavy weights in my workouts. I intuitively trained like you described for 30 years by now (where did the time go? lol). What i wanted to say is, i never understood the opinion that a full range of motion is super important, especially when the target muscle is locked out at one point. You WANT to train that muscle, no one gives you points for doing exercises in a pretty way and muscels don't give a crap out that either. Keep the target Muscle under tension if you can't or won't use super heavy weights like one does in power lifting for example.If you want to train your Back, Keep the Back muscles under tension, not the Biceps. If you train your Pecs, keep those muscles under tension and so on. Keep your muscles loaded, not your joints. All assuming your goal is to have bigger muscles, if you train for Calisthenics and you want to master a certain exercise... that's a whole different topic.

[@aopaul]

Right. Heh, never thought of it that way. Muscles dont give a crap. I never did 'cheat' moves. That's def going to change! 'Cheat' combined with the range of motion do different things so I need to mix it up!

[@MyMy-tv7fd]

full ROM is extremely important/essential if you want to retain it, and your ligaments will thank you, but short reps are completely valid too in their own way

[@redstone3539]

@@MyMy-tv7fd It really depends on the exercise and your physiology some people get better results from cheat reps and some get better results from full ROM

[@MyMy-tv7fd]

@@redstone3539 '...some people get better results from...' - better in what way? You have to start by knowing what you are trying to do, before try to decide if you have progressed towards your goal...

[@nealsterling8151]

@@MyMy-tv7fd "You have to start by knowing what you are trying to do, before try to decide if you have progressed towards your goal..." How do you come to that conclusion? lol There are TONS of athletes in gyms who have no idea about the physiogical mechanics of exercises, muscle regeneration or Biology in general but they still get great results (hypertrophy, calisthenics running whatever), because they observe the reaction of their bodies to various training principles over several months. Full ROM may work really well on some exercises, while other exercises are better suited to partials or cheat reps. No one says you only have to do one of both and stick with it to eternity. Btw. calling it "Cheat" reps is kinda stupid, because you train your target muscle harder (more reps= stronger burn= more pain, if you do high reps). I think both, partial and full ROM have their right to exist you just have to use it appropriately.

[@j0gi]

I've only subscribed to 3 workout channels in decades of being on youtube and that's Busy dad program, Strength Side and you, keep up the great work Adam and thank you so much for putting this information out there.

[@mattm757]

Thx, Bioneer! I'm several months into rehab after rotator cuff surgery. I'm not ready for much swinging, but this rotational swings w low weights is precisely what I need right now. Appreciate you

[@boranbkk4270]

This is very much how combat athletes in Muay Thai & boxing used to train pre the arrival of “modern” S&C pre the 2000s.

[@mmafan3]

I started on calisthenics before I even touched weights, became a "gym rat" for a few years but always still did my pushups, dips, pullups, etc. Same with the military, as there were always pullup and dip bars around. Now, BW is is all I care to do anymore, period- I love the freedom, versatility, portability and being virtually injury free. Plus BW just puts me in a meditative state I never got with weight training. I am not anti-weights, but just prefer what I'm doing now and my workouts are enjoyable and also build my mental strength . Great video

[@kidronreddy1671]

@TheBioneer...Adam You are so Blessed.The best part of this video is watching your child telling You she loves You.God Bless You My Brother 🙏🏽

[@HumanAki]

Ross Enamait, brilliant S&C, has been preaching this for yeeeeears! If you're a combat athlete and aren't doing the workouts in his Infinite Intensity or Never Gymless books, your life is about to change. His timed workouts, when done right, will have you doing a ton of density/volume training. You're hitting mechanical failure practically every set and doing so anywhere from 10-45 minutes in various exercises. Much like our boy Adam here, Ross is one helluva secret weapon!

[@adamkane7513]

I had 2 of his books over a decade ago. Time to dig them out of storage!

[@andrewc4739]

I saw he was selling Never Gymless for $1 during the pandemic. Amazing book.

[@naturalgains4229]

Speaking on hypoxia where you restrict blood flow, static contracted holds or yielding isometrics do the same thing. Try holding yourself in the hardest position of an exercise which is usually the middle, for as long as possible. You will find that it builds muscle and makes it “dense”. You can do multiple holds until you reach failure. You will know you’ve reached failure when your muscles start to give in to gravity no matter how hard you try to statically hold yourself against it.

[@RDS_Armwrestling]

Works outrageously well for forearms (as an armwrestler, I do statics all the time)

[@hamzahimran4708]

@@RDS_Armwrestlinghow do i do it with forearms

[@RDS_Armwrestling]

@hamzahimran4708 you can do cable hammer curls and hold at the top position, cable wrist curls from high attachment and hold in fully cupped wrist position, just to name a couple

[@ElijahIndeed]

Great work. I will implement mixed routines presented here into my workout now. Well done.

[@simonkwee]

I started in secondary school with push ups the same way as you bouncing and maybe not even completely with correct form. All that has changed over the years of course and my form has improved. Nowadays I’ve also added other exercises to my routine. Last but not least you have a great channel, keep up the good work.

[@totttrax]

Cool video I thought you might touch on the mental benefits of the workout , keeps alot of those guys sane in a crazy environment and can have the same effect on anxiety in regular life . Also by pushing yourself you learn were your limits really are , and can build up your self reliance

[@user-mx7mx8vm7h]

Also thought about it some time ago - like how if you do something hundreds times, then you inevitably get better at this, even if the exercise itself doesn’t change at all. Great work as always 🎉

[@KILLERBUNNY553]

Hi Adam more awesome content !! Would you consider doing job based workouts next ? Similar to your superhero workouts but for firefighters, soldiers etc ?

[@richardslater8980]

Dude! Every time I need a bit of motivation I watch any of your videos and it helps massively, thank you for your work!

[@spartanwarrior1995]

Perfect timing I've been thinking of this for a while and even looked for other videos on this tipe of training

[@aaronbedell3753]

loved the little one sending you some love mid work. Nice video, as always, and enjoyed the dive into a style of training most creators do no discuss.

[@adamd9166]

Great video! I love the idea of high rep workouts but I prefer more efficiency. So I like your idea of kind-of pre-fatiguing with harder variations and then going all out with simpler variations to fatigue the muscle.

[@sunriseboy4837]

Adam, thanks for this. Fully excellent tutorial. I'm doing arms and shoulders today so will be incorporating all of the principles here into my future stuff. What nearly everyone in this game fail to accept is, the fact that when the body moves through space most of the body's muscles get recruited, hence such spectacular physiques you see on gymnasts at the olympics etc. And, BTW, that was a fully excellent moment at 7:09. God bless you for knowing where your priorities are in you life!

[@seraphx26]

You are definitely onto something here, going to incorporate some of this into my current training program.

[@mattvandart9055]

When I was a kid my mates dad used to throw a cannonball into the air and catch it every morning. He's over 80 now and still going strong, he has retained much of his strength relatively speaking also. If you are wondering how he had a cannonball, he was a diver and found a cannon off the shore in swansea bay in the 80's.

[@dogsartandhealth]

Not to detract because there is a lot of good information here but as someone who has been to jail, I would say there are plenty of people in jail that are also in horrible shape. What you do with your time regardless of where you are is everything. Also, nutrition in jail is horrible, but you do get a lot of carbs, which is great for fighting off catabolism and salt, for getting nasty pumps. Some people in jail are genetically gifted already, and they just have time and the ingenuity that comes with boredom to make it happen. Great video as always. Men are so fascinated with being incarcerated and the reality is it just sucks for most everyone in there.

[@CripplingDuality]

Spot on

[@Ilethsamael]

Oh for sure. I'd never trade freedom for a physique 😅 . That said humans are all made the same way and while there are genetic freaks it is more about the work we put in.

[@TheBioneer]

Thank you! Yes! Of course, I recognise not everyone is running around like a Men’s Health model! I think it’s more that these odd exceptions stand-out a lot.

[@vladcraioveanu233]

Nobody sugest we should get in prison as a life objective. Life sucks even worse outside if you have to work for scratching a living 😢

[@paulthesquid3595]

True there you get drugies piss heads alcis in and out of jail there.

[@MetabolicSpore0]

Love the production value of this one, handcuffs, cells and all! Very compelling. 😁

[@MattyTheDestroyer]

Great video. Amidst all this excellent info, the Charl the Coconut reference is the cherry on the top that shows you are a true Renaissance man. Back in the early heyday of the internet fitness scene there was a frequent poster on the Dragon Door board (when Pavel T was first popularizing kettlebell stuff in the west) who went by the call sign “Trend”. His post signature was “ Civilize the mind. Savage the body.” I applaud you for keeping this spirit alive.

[@Sansonius3rDaSlayer]

Convict conditioning is a great book to read about this particular subject.

[@rayzerot]

That book started my fitness journey. Great book to begin with!

[@afthabknavas]

amazing book

[@mzamilbundid1447]

Always come back to that book

[@TaMaius]

My workouts are actually inspired by what I’ve seen prisoners do to stay fit. The reason why I’d rather train like a prisoner rather than training like a bodybuilder is because in prison they aren’t only training to stay in shape, they’re training for for survival. The fights, the stabbings, the riots they have to be prepared for it all. Prisoners use high reps because in an environment like prison muscular endurance and cardio are the most important. You don’t wanna get into a knife fight or a riot and gas out in the middle of it because that would be the end of your life. And my whole reason for training is to be prepared for ANYTHING, so I decided to pick up their way of training.

[@papaspaulding]

you dont need endurance for a prison fight as they end fast. you need power and strength so in theory heavy weight building more fast twitch fibre

[@TaMaius]

@@papaspaulding You can gain power and strength, but endurance is still more important. Idk who told you that prison fights end quick but they don’t lol. Especially when it comes to a riot, prison riots last a long while before the correctional officers are able to get control of it. And if the riot is bad enough the correctional officers aren’t gonna step in, they’re going to have to wait for a back up team to come in and take care of it. But besides a riot even a 1 on 1 fight can last long. If you’re trapped in a cell, laundry room, kitchen or showers there’s nobody to help you at that moment. If the CO isn’t around to help then who are you going to depend on? And once again just because the CO is aware that there’s a fight that doesn’t mean they’re gonna try to stop it right away. They aren’t gonna risk their own life just to stop a prison fight. So yeah strength and power plays a role, but that won’t get you far if you gas out after 60 seconds of fighting.

[@papaspaulding]

@@TaMaius Id take strength and power over endurance in a prison fight any day. Endurance is always good to have but if its one vs the other on two extremes endurance counts for nothing if the person with sheer strength and power knocks them unconscious within the first combo of punches. Ive been in prison fights in the past as well as seen countless fights. I agree though sometimes they will last if in cell or shower and two people are equally matched and unarmed. But for the most part of my experience and what Ive seen its 99% of times over quick on account of the bigger stronger person being able to pummel the other and gain that momentum within the first few seconds once fists are flying. The bigger stronger fighter might be gassed after about 60 seconds but then the other fighter (with possible endurance) by that time is also laid out unconscious and covered in their own blood

[@TaMaius]

@ednigma5 That’s partially true.

[@arihaviv8510]

​@ednigma5including knowledge

[@totttrax]

Always been interested in this , and you always go in depth I'm excited to watch this

[@croisaor2308]

I was just wondering about this today. Perfect timing!

[@API-Beast]

Bioneer! These "shallow" exercises are excellent for incidental training. Doing full range of motion exercises is hard on the spot, especially for mere mortals like me, so it creates a mental barrier. Doing things prison style definitely helps overcoming that mental barrier and getting those hours of training in you would otherwise miss.

[@Balives]

Yesssss! The Bioneer is back!

[@tornadoaftermath]

Great content as always. Charles Atlas has a couple excercises that could almost simulate the kettlebell and rotating exercises you mention; start from a standing position, then bend down and twist to touch your ankle with your opposite hand, return to the starting position, then repeat on the opposite side. Targets the back, hips, and obliques.

[@boscobaracus1823]

Discovered bioneer today, this is a very informative and science based video. Subbed!

[@greenarrow219]

I started bodyweight training this year, my previous training was low rep heavy weights, but my joints started to hurt. So I started bodyweight training & I have experienced amazing results so far. I need get training started again regularly, its winter in NZ 🥶 so gone into hibernation but that has resulted in gaining weight.

[@raheem2845]

You may be vitamin d deficient. Try talking to a good doctor. Personally I find hot spicy food helps me a lot in winter .

[@Jamyn1996]

Watched this video the day it came out. Something about high-rep calisthenics is very appealing to me. One day; I quit nicotine and immediately replaced it with “every time I’m feeling tired and need a boost of energy, or if I am craving that mental/physical buzz that nicotine provides, I’ll just get up and do push-ups to failure, followed by squats, then pull-ups.” That turned into me trying to hit a high number of reps for 3 exercises per day; which I continued for about 2 months. Once I started going back to the gym to lift weight, I stopped the high-rep calisthenics. Recently, the gym near me was shut down due to the roof caving in. Since then, the gym has been few and far between for me, so once again, videos like this really provide me with some inspiration. Thanks, Adam 🙏

[@YokaiTheGameGuy]

Truly another great video! I always look forward to watching!

[@PrinceEC]

One of the best channels on KZbin! Thanks for sharing.

[@retardedphilosopher6097]

Great video, Adam! Would love to know your physical stats( height, weight). Your size and leanness are truly admirable.

[@maplin007]

I did hundred push ups , situps and leg raises morning and night from an early age to my teens, short range and continuous, best chest ever, doesn't sound much but could never replicate it with weights.

[@chrisdawson8605]

I like what you say about 'intuitively' exercising as a kid. I think we're bombarded by too much info, pt's/ai workoutouts meal plans etc, so much so it's overwhelming and you constantly feel like you're working out wrong or doing too much too little... Just being intuitive and listening to your body is a great tip, thanks for this

[@bxla1]

well done! very interesting video, there definitely is some science behind these intriguing workouts

[@ovidiuvergil]

What allowed me to finnaly get better at push ups after a few years during which may max was 40 or a bit more was no longer worrying about tempo and form as much. I still believe that they are important obviously, but I used to be such a form freak that I was holding myself back. I would have often gotten disappointed over not getting as close to the floor on each rep, wouldn't count perfectly good push ups, and I also developed a tendency to stop after getting tired cause I was afraid that my form would no longer be good. After I started doing them with a greater tempo and didn't worry so much over getting full range of motion every time I actually started noticing strength and endurance benefits. I became able to get over 50 push ups even with a more "proper" tempo, I was no longer getting tired so easily from push ups and I was finally able to push myself hard even when I felt like I could no longer go. Reaching the point where your abs are fully clenched and your arms are shaking a bit and yet you still do a few more reps is amazing.

[@albertko1]

As someone aging and dealing with injury from wear and tear... while explosiveness and overall strength is important... quasi isometrics and full controlled range of motion is key. I switched to calisthenics during the pandemic but now I've unfortunately racked up some injuries as a result of high reps. I definitely would like to hear more about how to modify and adapt workouts to deal with joint stress and tendonitis.

[@The_Alex_Murphy]

My 2¢: You would benefit from adding weight to your calisthenics via a weight vest and/or belt. This will acclimate your joints and tendons for higher reps and more advanced skill progressions without injury. Also make sure you are allowing enough time for recovery of muscle groups during the week, with a "deload week" built in every 6-8 weeks per progressive overload cycle. Consider dividing your weekly workouts into Bent-Arm days and Straight-Arm days instead of the standard Push/Pull. One more thing -- switch up your grips and hand positions. If chinups or neutral-grip pullups are less mechanically painful than regular pullups, train mostly those variations until you cease noticing pain in the other variations.

[@viveviveka2651]

Tendons tear more easily when you get older. I know firsthand how long it takes for tears and strains to heal. Much longer than when you're young. You have to find ways of avoiding injury. There are physical therapists and others online who have expertise and experience dealing with exercise techniques, changes and precautions for those who are older. It's probably worth doing some additional research on this. Injuries can be a real drag.

[@viveviveka2651]

As I understand it, one thing to avoid is going heavy. Back off from that. Also, going all the way to failure, or close to it, is another thing to back away from. In general, being gentler with your body.... There's more, but those are a few points I remember.

[@liquidband6817]

@@viveviveka2651 Im 54 and let myself go during the pandemic. I didnt want to join a gym again, and I got rid of my pile of weights when I moved, so I got a decent set of resistance bands. Ive seen really good results and much easier on my joints and tendons. I also started Judo again after decades of not doing it, and the bands allow me to simulate throws and the muscle combinations I would use for them. I also got a a set of TRX type straps. I dont really use them the way most do, as I find them a bit awkward. They are great for stretching and doing resisted stretches. When I got back into shape, I started slow and worked on steady state cardio. Then I did pushups, squats, situps and lat pulls with the straps. Once I got my basic strength and breath back, I moved on to more complex workous. Works for me. YMMV.

[@christoffermogensen6018]

Maybe rethink your workout structure and give better rest to particular muschles. Sounds like overloading/training to me (been there😅). Also stretching and massaging works great for me in terms of eliminating injuries. Never had any serious happen. Just don’t stretch where tendonitis is severe. Might worsen it. Good luck and props on staying fit💪🏻

[@mudspar1145]

Happy to have your motivating explanation! Thanks!

[@bazookacat8421]

Great analysis. Thanks for doing the work.

[@balintlosonci3578]

Team 3d alpha's Nucleus overload system work like this, his channel is the most underrated gem in muscle building. Also Mind pumped guys' trigger session as they call it to trigger muscle recovery but still a smaller mtor signal at the same time.

[@Ilethsamael]

This video is perfect! Old school broscience intertwined with science! Team3dalpha and Jason "mountain" explored various elements that you cover as qell. Beautiful!

[@albertgongora6944]

Not only was as a great video explained it was very wholesome getting to see your daughter in the background dude thanks for bringing this video down my dad as somebody who is been in and out of prison and he'll tell you that only have in there to do all day as workout try to start fights or understandably make it

[@tedmroyer]

Thank you for posting these videos

[@arionlucid3273]

I am a callisthenics guy, for all the time I’ve been working out, statics were never a direct focus but a byproduct, the only time I focus on statics is when I gain enough strength to hold a raw version of the skill with poor form, then I start “cleaning” it. I only did pull ups, dips, leg raises squats and simple variations for most of the time I’ve been working out and honestly to this day, they are still the game changer.

[@MIbra96]

Low intensity, extremely high repetition, continuous time under tension. I feel like this is also good for bulletproofing injury-prone areas.

[@greenarrow219]

For years I did weights, at times very heavy weights for my size. But as I getting older I found I wasn't really getting the results I was hoping for. And my joints were not happy about the heavy training. I started bodyweight this year, and I lost the extra kgs/pounds and got a great shape for the first time ever. Feel like bodyweight is better than weights, or at least combine the two.

[@jerremyhandel2332]

This channel is so awesome. Thanks from overseas

[@carlosandrehancock3394]

Great content Thank you Big fan of the channel Hugs from Brazil

[@EuanWhitehead]

I've started doing way my calisthenics now and i realise with my build i get amazing results. Ive started doing weighted dips and pullups too!!

[@Gnarlyboi]

The DAY after I decide to start going to the gym things transpired so that I can no longer afford it. I'm also having to sell a majority of my fitness equipment to downsize and make some extra money. So I'm having to rely on basics. Push ups, bodyweight leg movements and pull-ups/rows. No matter what I do life always conspires to bring me back to Calisthenics. Also that bit where you waved to your daughter was heart melting.

[@livingthelava]

Well, I am close to needing a website for my non profit. Thus your sponsorship reminded my of one of the great name brands to test out for my purpose. Thanks.

[@Uzair_Of_Babylon465]

Great video keep it up you're doing amazing things 😁👍

[@paulok2153]

haha, great video! I enjjoy watching the Iron wolf high rep workouts, no fuss, just grind!

[@CoVa923]

This also applies to the new yorker calisthenics scene (like team semi for example) so it's not just the threat of danger or drugs

[@paulcornish6284]

Thanks for your consistently excellent work . Between yourself & James it’s fantastic to see accurate rationale & an evidence based approach to Our aspirations. 55 haven’t trained for 7 years- I’ve made some radical lifestyle changes partly with your inspiration 👌🏻👏🦍😎

[@esrafaelordonez]

Great video bro!💪🏼💪🏼

[@bytetacos]

I can corroborate on this. I had my best gains in my 40's by doing pushups/air squats/ and bands in the backyard.

[@Dragondan1987]

It makes a lot of sense when you have nothing else to do and being weaker than those around you will get you graped, assaulted, or killed.

[@RainbowBandana]

But most people work from home and do the same shit all day 😅😅😅

[@josephperkins4857]

graped?🤔I but those from the grocery store,didn't know you could by then at the local prison

[@Dragondan1987]

@@josephperkins4857 KZbin autocensor doesn’t like the real word, it will greatly increase the chances of the comments being erased.

[@tylervincent2559]

Damn, being graped sounds like a lot of fun! Living like a KING in prison!

[@user-ws8ep2wg3y]

Bought superfunctional training 2.0 some months ago, whike my wife was pregnant. Loved it and it helped me a lot to keep training since the birth of our kid. Thanks Bioneer!

[@Heeroneko]

I'd like to see more videos with training for specific sports featuring guests who specialize in them. Like training for boxing, swimming, long distance running, kickboxing, etc. Kinda like how you did for parkour n stuff.

[@TH-dg2mm]

Prison workouts work because there is literally NOTHING else to do. A lot of guys work out multiple times a day just to keep their sanity.

[@viveviveka2651]

I like the way you added some prison atmosphere, including the psychological atmosphere. No doubt it plays a role in bringing people into the current.

[@rainbowskyrunner]

You are genius! Thank you for your profoundly phenomenal contributions to physical fitness for humanity 🙏🏾😌 truly solid.

[@iamtheonedude]

Im trying to put together a Riddick inspired workout and this has helped phenomenally. Thank you sir 🙏

[@jonathanpandolfi4607]

upload it pls!! i wanna see something like that!

[@jamessmithson-br7rm]

Interesting idea, I used to train my triceps in a similar manner in my late teens/ early 20’s (when I was at uni). I used to do tricep dips continuously on a chair to and beyond failure, building up to doing 100s per set for multiple sets on a daily basis. I also did overhead tricep extensions in a similar way with a bag which I filled with the heavy items. I stopped in the end, as my triceps grew way out of proportion. A friend sat me down and said that I should go to a doctor to get my arms checked out to make sure I didn’t have tumors growing (I didn’t work any other muscle group and was quite skinny, so just having massive bulging triceps did look a bit odd). My large triceps have never really gone away, and are the first thing to come back in force when I start training after a break. Even 10 years on from that training style, my mind muscle connection is probably strongest with my triceps and I love any tricep related exercises as a result.

[@Spooder1989]

Correct me if I am wrong, but I think the main issue with high rep workouts is that it is time consuming. Eventually you will come to a point where you have to do so many reps to progressively overload, it becomes a little inefficient, especially if you are working full time and/or a parent.

[@trotts1885]

Or do multiple workouts per day ? E.g , get some reps in while you can

[@defaultworkouts]

repetitive stress injuries too. they don't talk about that. tsk tsk

[@tbppuglia]

You can do quite a few hundred push ups or squats in 60 minutes

[@defaultworkouts]

@@tbppuglia it takes time to warm up, then you should ideally cool down. then you gotta get to the gym or spot to train. are you really gonna workout right there in business clothing on the floor while your coworkers think you are crazy? exercise takes time and planning to a degree for working busy adults. can't just go at it like a 15 year old in high school...

[@tbppuglia]

@@defaultworkoutsEverything you said is absolutely accurate and remarkably irrelevant to my point. It is possible to do quite a few hundred push-ups or squats in 60 minutes regardless of where and when you choose to do them.

[@ArtbyPaulPetro]

great video, quite fascinating actually. that little moment with your adorable daughter was really precious and I am not even a "kids" person per se'

[@Mafioso1731]

This man is just amazing. I can hear him talk and talk all day.

[@justinclark3793]

As somebody who got into shape in jail, I can tell you, it's very simple. Be strong or suffer the consequences

[@whistlingtony]

What consequences?

[@justinclark3793]

@@whistlingtony it can be as small as being pressured to behave in ways you don't feel comfortable with, or it can be as big as being beaten up, stabbed, or being sexually assaulted, all of which can be VERY severe. I won't go into too much detail, but that stuff happens. I've seen some pretty messed up things, and I only did light sentences, not in maximum security. In the worst cases, the guards are the most violent, and they're the ones everyone watches out for

[@whistlingtony]

@@justinclark3793 and does being fit stop that? I had always heard that prison was mostly boring unless one made trouble. I have also hear that there are plenty of willing partners, so why rape? Its usually a punishment or power thing.

[@justinclark3793]

@@whistlingtony from what I know, in most jails and prisons, it doesn't get as bad as it used to be notorious for. But those times were real. And there are still places where the norm is very dark, indeed. I've been to one jail in Oklahoma where convicted child molesters were being given special treatment, while druggies, homeless people and people of color could get beat up or sexually assaulted by the guards themselves. And while yes, I'd bet a large part of these things is about power or making a point, but I've definitely noticed a pattern that the bigger stronger scarier guys don't get targeted, because if they're still alive, they become a threat, one that would stop at nothing for revenge. The truth is, displays of power are actually displays of weakness, and that's why they target weaker people. For me personally, the fact I could do an insane amount of workout for someone my size, plus the fact I taught inmates martial arts, and I was super polite and humble the entire time. I was straight up about thinking I would lose but try anyways. They respected me and left me alone

[@ricardoalexandre4006]

The hand poses in those squats are amazing 😂

[@TheBioneer]

I don’t know why I do it 😂

[@twistedtrailerparktales2126]

Its worth mentioning as well Lou Simmons at westside barbell really loved pushups. And was always trying to get his powerlifters to do more push ups.

[@Sacrifice13]

Wow, great content! Thanks

[@valkgh]

I was in prison for six months when I first came to prison I was really skinny when I was there I was about 70 kilos I'm tall as hell what I got out I was over 90 kilos of muscle mass now I'm 120 kg

[@matttora106]

Always loved solitary fitness by Charles Bronson high rep push ups squats bar hangs isometric workouts. Book cost $5 or $6 lifetime of fitness

[@4000angels]

Excellent video. Thank you.

[@GreaterIntent]

Just found your channel. Great stuff. Also, loved seeing that interaction between you and your child! Beautiful❤

[@halfdead4789]

I'd liken these sorts of high rep calisthenics to something that powerlifters do with bands. They'll perform super high rep, high speed tricep pressdowns with bands in a similar cadence. I think you and they may be onto something, this type of exercise may have an important role to play in a holistic training program.

[@TheBioneer]

Ditto! I’ve only ever seen it do amazing stuff. Shame it’s so rough doing all those reps 😅

[@ajithsidhu7183]

​@@TheBioneerplease do one on how to program weighted claistenictics for hypertrophy

[@szkrukowski]

That daughter moment was brilliant :)

[@socialcommentary]

Charl! Adam also has great tastes in youtube channels. Great vid👍👍