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Aug 01, 2023

Prison Workout: The Inmate Strong Method for Massive Gains

No space? No problem. This intense prison workout delivers huge results without the kit Despite lockdown being long behind us, there are still occasions where we need to get a session in, without the

No space? No problem. This intense prison workout delivers huge results without the kit

Despite lockdown being long behind us, there are still occasions where we need to get a session in, without the equipment, or the space. Whether it's a work trip that necessitates a quick hotel room pump or time constraints stopping your gym commute, taking inspiration from those who had limited iron but maximum muscle can be the quick fix to your low equipment quandaries.

The prison workouts of the likes of the notorious Charles Bronson are legendary, and can still be put to good use today. MH break down the best prison workouts, the main moves, and why they should be in your equipment free training arsenal.

Prison workouts are high-paced and typically use minimal space and equipment. They focus on the bodyweight moves:

The workouts facilitate progressive overload in order to result in muscle and strength gain. With high rep ranges, the rep schemes hone in on a hypertrophic effect to induce a massive pump. Prison workouts often also include plyometric jumps to boost cardiovascular fitness and intensity.

Due to their available time, inmates could train twice a day, however the routine can be split up and repeated as follows:

or

The jailhouse strong method was popularised by strength coach and author Josh Bryant. It includes a descending rep range from 20 reps downwards. This is similar to the reverse pyramid method. This could look like the following sets, using squats as an example:

In between each set, walk the length of the room, before you're ready to start the next set.

Prisoners gain muscle so quickly due to the high rep ranges of the workouts and high workout frequency due to their time available, in combination with as much food as possible. With three square meals a day and additional food available to buy, prisoners could easily put themselves in a calorie surplus (consuming more calories than burning) in order to gain weight.

If you want to create your own version of the prison bulking diet, adhere to the following simple tips:

In this workout you'll be alternating pull-ups and press-ups in a superset. Pull-ups will descend in reps from 20 down to 1, paired with press-ups which will ascend from 1 up to 20. To regress the exercises, you can cut the reps and sets to 10 for each move, or use bands. For example, complete 20 pull-ups and 1 press-up, on your next set 19 pull-ups and 2 press-ups and so on.

Descending reps from 20 down to 1 rep – 20 sets

Grasp a pull-up bar with an overhand grip over shoulder-width apart, lift your feet from the floor, hanging freely with straight arms. Pull yourself up by flexing the elbows while pinching your shoulder blades together. When your chin passes the bar, pause before lowering to the starting position.

Ascending reps from 1 to up to 20 reps – 20 sets

Hit a strong plank position, with your core tight and hands under your shoulders. Bend your elbows to bring your chest to the floor. Keep your elbows close to your body as you push back up explosively.

Pyramid sets: 20, 18, 16, 14, 12, 10, 12, 14, 16, 18, 20 reps

Standing tall, keep your chest up and sink your hips back, before bending your knees to drop your thighs until they are at least parallel to the floor. Drive up back to standing, ready to repeat.

20 reps EMOM for 10 minutes

Step one foot backward and sink into a deep lunge with your rear knee lightly touching the floor. Explode upward, switching legs mid-air to land in a lunge position with the opposite leg forward. Repeat the movement, alternating legs each rep.

20 reps – 5 sets

Engage your core and glutes and keep your knees straight. Lower your heels off a bench or plates stacked until your heels nearly hit the ground, then press back up, trying to point your toes.

In this workout you'll be alternating burpees and hanging leg raises in a superset. Burpees will descend in reps from 20 down to 1, paired with hanging leg raises which will ascend from 1 up to 20. To regress the exercises, you can cut the reps and sets to 10 for each move or step in the burpees and take out the jumps. Hanging leg raises can be regressed to knee ups. For example, complete 20 burpees and 1 hanging leg raise, on your next set 19 burpees and 2 hanging leg raises and so on.

Descending reps from 20 down to 1 rep – 20 sets

Crouch down and place both hands on the floor. Jump your feet back into the top of a press-up and lower your chest to the ground. Straighten your arms and hop your feet forwards, before jumping into the air with hands above your head.

Ascending reps from 1 to up to 20 reps – 20 sets

On your last burpee rep, jump up and grip a pull-up bar and hang with your core engaged and shoulders pulled away from your ears. Lift both legs until they are horizontal, before you slowly lower them. On your last rep, drop down into your next burpee rep.

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