<ul><li>The “secrets” of jacked prisoner inmates is pretty simple: frequency and consistency</li><li>Former inmates are known to break up their day with 2-4 blocks of exercise throughout the day</li><li>Best glute exercises: hip thrusters, barbell squats, deadlifts, single-leg deadlifts, heavy kettlebell swing, good mornings</li><li>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 </li><li>Do not bench press with feet off the floor. You will reduce the effectiveness because stability comes from the lower body</li></ul>

The Podcast: Key Takeaways

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

Bench Pressing With Feet Off The Floor

Best glute exercises: hip thrusters, barbell squats, deadlifts, single-leg deadlifts, heavy kettlebell swing, good morningsQuad 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 glutesIf you’re quad dominant, the quads will take over the movement.

Accelerating Muscle Growth In Glutes

<ol><li>Start with glute exercises first and finish sessions with other exercises.</li><li>Start with glute activation sets (e.g., donkey kicks, etc.)</li></ol>

Building Glutes With Quad Dominance

“Jacked” just means showing more muscle definition<ul><li>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</li><li>Former inmates are known to break up their day with several different workout blocks to maintain sanity</li><li>If you didn’t work out prior to prison, you will also develop muscle quickly since it’s new</li><li>It’s possible those seeking gains barter for additional calories or smuggle food, etc.</li></ul>

The Jacked Up Prison Body

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In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how men get jacked in prison if they are not eating in a calorie surplus, good glute exercises to build the butt, bench pressing with feet off the floor, and how the Mind Pump founders connected and decided to start the show.  Adam addresses the haters in his DM’s. (4:41) The difference between discipline and motivation. Plus, the importance of having a trust circle. (7:42) Another example countering the risk of consuming too much dairy fat. (28:34) Dairy or nut milk with your Organifi Gold Juice? (32:52) Mind Pump Recommends, Star Wars: Visions and What If…? on Disney+. (38:03) Another glowing review for the benefits of Caldera. (40:33) What is the deal with vaccine mandates and the Black Lives Matter (BLM) movement? (42:10) #Quah question #1 – How do men get jacked in prison if they are not eating in a calorie surplus? (50:20) #Quah question #2 – What are some good glute exercises to build the butt? (58:01) #Quah question #3 – What do you think about bench pressing with feet off the floor? (1:01:18) #Quah question #4 - How did you guys get connected to start Mind Pump? (1:06:04)  Related Links/Products Mentioned   September Promotion: MAPS Performance and MAPS Suspension 50% off!   **Promo code “SEPTEMBER50” at checkout** Visit ZBiotics for an exclusive offer for Mind Pump listeners!  Biomarkers of dairy fat intake, incident cardiovascular disease, and all-cause mortality: A cohort study, systematic review, and meta-analysis Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code “MINDPUMP” at checkout**  Watch Star Wars: Visions | Disney+ What If...? | Disney+ Originals Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout for the discount**  BLM leader in NYC threatens national 'uprising' over 'racist' vaccine mandates after three Texas women attacked hostess at Carmine's in vax passport feud Visit MASSZYMES by biOptimizers for an exclusive offer for Mind Pump listeners! **Promo code “MINDPUMP10” at checkout**  Mind Pump #1362: What You Can Learn About Building Muscle from Inmates, Gymnasts and Sprinters   Mind Pump #1640: Five Steps to Build Muscle Without Adding Fat   Mind Pump #1370: The 4 Reasons Your Butt is Not Building  How To Grow Your Glutes (FREE Butt Building Guide)  Vince GiRonda’s Guillotine Press  Mind Pump Podcast – YouTube Mind Pump Free Resources 

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how men get jacked in prison if they are not eating in a calorie surplus, good glute exercises to build the butt, bench pressing with feet off the floor, and how the Mind Pump founders connected and decided to start the show.  Adam addresses the haters in his DM’s. (4:41) The difference between discipline and motivation. Plus, the importance of having a trust circle. (7:42) Another example countering the risk of consuming too much dairy fat. (28:34) Dairy or nut milk with your Organifi Gold Juice? (32:52) Mind Pump Recommends, Star Wars: Visions and What If…? on Disney+. (38:03) Another glowing review for the benefits of Caldera. (40:33) What is the deal with vaccine mandates and the Black Lives Matter (BLM) movement? (42:10) #Quah question #1 – How do men get jacked in prison if they are not eating in a calorie surplus? (50:20) #Quah question #2 – What are some good glute exercises to build the butt? (58:01) #Quah question #3 – What do you think about bench pressing with feet off the floor? (1:01:18) #Quah question #4 - How did you guys get connected to start Mind Pump? (1:06:04)  Related Links/Products Mentioned   September Promotion: MAPS Performance and MAPS Suspension 50% off!   **Promo code “SEPTEMBER50” at checkout** Visit ZBiotics for an exclusive offer for Mind Pump listeners!  Biomarkers of dairy fat intake, incident cardiovascular disease, and all-cause mortality: A cohort study, systematic review, and meta-analysis Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code “MINDPUMP” at checkout**  Watch Star Wars: Visions | Disney+ What If...? | Disney+ Originals

MindPump exposes the RAW TRUTH about health, fitness, nutrition and more... Hosts Sal Di Stefano, Adam Schafer & Justin Andrews pull back the curtain on the mythology, snake oil and pseudo-science that pervades the fitness industry and present science-backed solutions that result in increased muscular development and performance while simultaneously emphasizing health. No fitness institution or fitness "truth" is safe from their quick wit and over 40 years of combined experience in the fitness industry. Produced by Doug Egge. Find Mind Pump and the Mind Pump hosts on Instragram @mindpumpmedia, @mindpumpsal, @mindpumpadam, @mindpumpjustin & @mindpumpdoug and on Facebook at mindpump. Get expertly programmed Mind Pump training protocols at www.mindpumpmedia.com

Mind Pump: Raw Fitness Truth

1653: The Muscle Building Secrets of Jacked Prison Inmates, How to Adjust Your Workout to Accelerate Butt Growth, the Dangers of Bench Pressing With Your Feet on the Bench & More