| BUILDING MUSCLE IS NOT ROCKET SCIENCE | | | | convicts are led into the lock-up skinny, |
| Have you ever wondered why long-term prisoners | | | | undernourished, and scrawny. It's no wonder they |
| incarcerated in correctional facilities all seem to be so | | | | get picked on. |
| BIG and POWERFUL? Do you think they know | | | | But on the day of release (for those lucky enough to |
| something about building muscle that you don't? In | | | | get out), they're barely recognizable because they |
| fact, they don't know any more than you do, but | | | | are bigger, stronger, and more powerful. |
| believe it or not, despite their obvious problem (being | | | | What is the SECRET to this almost magical |
| in PRISON) they have several ADVANTAGES over | | | | transformation? It is the prison diet. For maybe the |
| you. | | | | first time in their miserable lives, these convicts are |
| Prisoners who bulk up and build muscle in jail are using | | | | getting three square meals per day; meals prepared |
| a few OVERLOOKED workout principles that most | | | | by dietitians who provide well-balanced, |
| fitness gurus either think are too OBVIOUS to | | | | nutritionally-sound menus that provide the prisoners |
| mention, or haven't put any thought into. | | | | with everything their bodies need to be healthy and |
| BUILDING MUSCLE TAKES TIME | | | | strong. |
| If there is one thing prisoners have a lot of, it's time. | | | | You want muscles, but they don't grow on trees. |
| They're not going anyplace fast. | | | | And even if they did, there are no trees in prison. |
| Many skinny guys get excited about working out and | | | | You have to eat like a prisoner and consistently get |
| bulking up, but after a month or two they give up | | | | good-quality food in the quantity that will make you |
| and lose interest. Instead of COMMITTING to a | | | | gain weight. |
| long-term process, they jump from one thing to the | | | | WORK OUT SMART, NOT STUPIDLY |
| next without putting in the time needed to see | | | | Prisoners are not concerned with aesthetics or |
| results. | | | | GOOD LOOKS. For obvious reasons, most of them |
| If you want to succeed, be like a prisoner: in it for | | | | probably want to look tough and mean rather than |
| the long haul. | | | | pretty and attractive. Consequently, they use the |
| BUILDING MUSCLE REQUIRES CONSISTENCY | | | | exercises that make them strong, powerful, and big |
| There are very few surprises in prison. You wake up, | | | | instead of exercises that build showy but nearly |
| eat your breakfast, rest a bit, eat lunch, rest some | | | | useless muscles. |
| more, WORK OUT, eat dinner, try to avoid dropping | | | | Prisoners use compound exercises like squats, |
| the soap in the shower, and sleep for eight or ten | | | | pushups, and pull-ups to bulk up their bodies and |
| hours. | | | | develop a base of strength that translates into |
| While this may not be the perfect schedule for a | | | | real-world RESULTS. If it doesn't work, prisoners |
| busy and productive business-oriented go-getter, it's | | | | don't waste time with it. Nobody said they were not |
| great for people who want to build muscle. | | | | lazy; they do what they have to to survive. |
| CONSISTENCY is the key to reaching your fitness | | | | WANT TO KNOW MORE THAN ANY PRISONER? |
| goals. Make the time to exercise and don't let | | | | Prisoners are good at following directions. If someone |
| anything or anyone derail your plans. | | | | tells them to work out in a certain way, that's what |
| EAT LIKE A PRISONER | | | | they do. But they probably don't understand WHY IT |
| On the first day of their prison sentence, many | | | | WORKS. |