The Muscle Building Secrets of Jacked Prison Inmates - Deepstash
How To Build Muscle

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How To Build Muscle

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The Podcast: Key Takeaways

The Podcast: Key Takeaways

  • The “secrets” of jacked prisoner inmates is pretty simple: frequency and consistency
  • Former inmates are known to break up their day with 2-4 blocks of exercise throughout the day
  • Best glute exercises: hip thrusters, barbell squats, deadlifts, single-leg deadlifts, heavy kettlebell swing, good mornings
  • Building stronger glutes are not just about choosing the movement, you have to mitigate any quad dominance that might be taking place by starting with activation sets
  • Do not bench press with feet off the floor. You will reduce the effectiveness because stability comes from the lower body


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The Jacked Up Prison Body

The Jacked Up Prison Body

“Jacked” just means showing more muscle definition

  • The definition of “jacked” is a lot different than it used to be – if you lose fat (which you will probably do with prison food) and exercise – you will have a lot of muscle definition
  • Former inmates are known to break up their day with several different workout blocks to maintain sanity
  • If you didn’t work out prior to prison, you will also develop muscle quickly since it’s new
  • It’s possible those seeking gains barter for additional calories or smuggle food, etc.


238 reads

Accelerating Muscle Growth In Glutes

Accelerating Muscle Growth In Glutes

Best glute exercises: hip thrusters, barbell squats, deadlifts, single-leg deadlifts, heavy kettlebell swing, good mornings

Quad dominance: if you’re not building glutes, the solution might not be in the exercises you’re choosing but instead in your ability to activate and connect to glutes

If you’re quad dominant, the quads will take over the movement.


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Building Glutes With Quad Dominance

  1. Start with glute exercises first and finish sessions with other exercises.
  2. Start with glute activation sets (e.g., donkey kicks, etc.)


212 reads

Bench Pressing With Feet Off The Floor

Do not bench press with feet off the floor unless you’re doing the advanced guillotine press.

  • The guillotine press is very advanced and not recommended for most people – it requires tremendous stability and mobility.
  • You’re making the bench press less effective when you take your feet off the floor
  • Stability comes from the lower body when bench pressing


213 reads



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