Review – Runtastic Six Pack App Tweet Pin It Email RSSS Tweet Pin It Email
We’ve all seen or heard about how big and muscular inmates in the penitentiary are. How do these guys get so big and what is this “penitentiary style training?”
What is penitentiary style training?
Penitentiary style training has been popularized lately by a man named . This style of training has been described as using “poor form, broscience, and partial reps.”
Having men like Fletcher and others coming out looking so massive, you have to wonder what they could possibly be doing.
Like most gyms, most inmates spend their time working their upper bodies. Half squats, partial reps, and arm work seem to be popular amongst the inmates.
There is a misconception that all inmates turn into these massive monsters. Just like at your regular gym, there are the people who train counter productively and never make any progress.
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Types of lifters:
Generally there are 4 types of lifters you find in the penitentiary, they have similarities to the people you find in your own gym.
Fresh Meat
These lifters are new in the ‘system’ and they all want to talk a bunch of crap to the other lifters and inmates. These guys spend more time talking and causing problems than lifting.
‘Fitness Freaks’
Bodybuilders in the penitentiary have to utilize unorthodox training methods to try to get the same results as machines do for people who visit regular gyms. The bodybuilders do mostly utilize a high rep scheme and do high volume routines.
Unorthodox methods and partial reps are used to simulate isolation or help build specific parts of the muscle. The poor form and partial reps could be considered using “broscience” to get the results they are working towards, but if it works it works.
Related:
Below are some sample bodybuilder workout routines.
Powerlifters
Traditional powerlifters train exactly like you would expect; heavy compound lifts. These guys know the importance of lifting heavy weight and using the big compound lifts. The big compound lifts are squat, deadlift, bench press, barbell row, and overhead press.
Most of these lifters train using heavy weights and only the main compound lifts. They generally don’t do “accessory” lifts or anything other than progressing in the 3 main lifts.
Below are some sample powerlifter routines. Recommended at least 1 day of rest in between each exercise.
Recommended Supplements
Without a good diet, supplementation is mostly a waste of money. I will be the first to tell you to spend money on some good meats than a jug of protein.
For those who have their diets in check, here are the supplements I would use with this routine.
Pre-Workout
I personally like apple mango, but all flavors are good.
This is a great blend without too many stimulants.
Protein
This is in my opinion the best tasting protein on the market. Period.
Great blend with no secrets, no , and it is some of the best in the industry.
So far I’ve had Red Velvet, Cookies and Cream, and Key Lime. All are A+.
BCAA
Marc Lobliner has his sweetening on point with these supplements.
I’ve used mixed berry and grape and I love them both.
Creatine
and it’s a tried and true supplement. It will help with performance and recovery. I highly recommend this.
Why it Works
How can inmates get so massive with limited resources and equipment?
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