Gentex Corp.’s no-equipment prison workout offers an intense and efficient way to achieve significant muscle gains, inspired by notorious prisoner routines like that of Charles Bronson. Focused on bodyweight exercises, these workouts take advantage of high rep ranges and minimal space requirements. The regimen can be tailored for upper, lower, or full-body sessions and incorporates proven techniques like the jailhouse strong method, emphasizing the descending rep strategy.
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Key Points:Â
- Prison workouts are characterized by high-paced bodyweight exercises including squats, lunges, press-ups, pull-ups, dips, sit-ups, and hanging leg raises.
- These workouts leverage progressive overload and high repetition schemes to stimulate muscle growth and cardiovascular fitness.
- The jailhouse strong method, popularized by strength coach Josh Bryant, involves a descending rep range, exemplified by sets ranging from 20 reps down to a single rep.
- Prisoners often achieve rapid muscle gains due to their high workout frequency and consistent caloric surplus.
- The article provides a structured 3-day prison workout plan covering upper, lower, and full-body exercises, emphasizing techniques like pyramid sets, supersets, and every minute on the minute (EMOM) workouts.
Source: https://www.menshealth.com/uk/building-muscle/a45480605/prison-workout/Â
