Tag: Jason Ferruggia

Prison Muscle: Workout Lessons from The Slammer

Below is a video from a prison weightlifting competition.  I’ve always been impressed by these lifts (though I can’t say the same for their singing).

But I’d like you to consider some of the lessons we can learn from these guys.  Here are a few that come to mind:

1. Supplements aren’t important 

We can safely assume these lifts were done without any help from bodybuilding supplements (unless you think they can order them in prison).  This reinforces something I learned a long time ago–you don’t need them to get big and strong.  Yes, there are a few supplements that work, but they are definitely not necessary.

2. You don’t need massive amounts of protein to build muscle

I’m sure inmates do their best to get extra protein (buying extra food, etc).  But ultimately they have to eat whatever meals are provided to them–I doubt any of them are getting the “1.5 grams of protein per lb of body weight” you hear so much about (see also How Much Protein?).

3.  Optimize your testosterone

Here’s where I’m not sure about cause vs effect.  Some speculate that prisoners are so strong because they already had elevated tesoterone levels, even before their incarceration.

This is certainly possible, but I also wonder if the conditions in prison cause elevations in testosterone.   Perhaps being in a highly competitive environment (understatement) is a factor.  We also know that prisoners tend to get plenty of sleep, which is important for the manly hormone (see Sleep for Muscle).

Regardless, it makes sense to do everything you can to optimize your testosterone levels.  Getting enough rest, limiting your beer consumption, and eating broccoli are just a few things you can do for this.

4.  Keep things simple

Prisoners have a reputation for using anything at their disposal for training.  There’s nothing wrong with training at a well-equipped gym, but you don’t need fancy equipment to build muscle and strength.  You can do plenty with just basic equipment, like barbells, dumbbells, a pull-up bar, etc.  Your best bet on building a great, powerful physique is to get strong in the basic lifts: squat, deadlift, etc.  This is one reason I’m such a fan of Jason Ferruggia’s Minimalist Training.

Watch the video and compare this to what you see a lot of guys doing at your local gym:

Full Body Workout Routine

Full/whole body workout routines seem to have fallen out of favor as many trainees try to

Old School

emulate the 5-6 day split routines of professional bodybuilders. But the way genetically gifted, steroid-using professional bodybuilder trains is not relevant for most of us. This is especially true for a genetically typical, natural trainee who walks in a gym with the goal of putting on his first 10-20 lb. of muscle.

A novice lifter should make pretty rapid gains in strength and be able to lift a little more or do a few more repetitions with each session. For this reason it makes sense to train every major muscle group 2-3 times a week. Otherwise you are missing out on opportunities for growth.

I wish I had understood this back when I first started lifting weights. I could have gotten bigger and stronger much faster if I had done a properly designed full body workout routine.

A beginner should stick to a few basic exercises in order to build his/her foundation of strength. It’s pretty simple: you need to train your legs, push, and pull. Balance these three things and you’ll be on your way to safely building muscle.  You should be pulling as much as you push, for example, to avoid muscle imbalances.  You should also not neglect leg training.

A beginner routine may look like this:
1. Squat (or leg press)
2. Deadlift (or rack pull)
3. Bench Press or Dips

Do each exercise for 4-5 sets of 5-8 repetitions. Do this workout 2-3 times a week for a month or two and you’ll be well on your way to building the foundation.

I’d highly recommend you check out some of my recommended training programs if you’re interested in learning more about lifting weights and getting strong. .