Learn more about podcasts with this collection
Importance of rest and recovery
Effective workout routines
Proper nutrition for muscle building
Building Glutes With Quad Dominance
- Start with glute exercises first and finish sessions with other exercises.
- Start with glute activation sets (e.g., donkey kicks, etc.)
16
537 reads
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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...
15
517 reads
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 d...
22
674 reads
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 acti...
19
543 reads
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 ...
14
587 reads
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Get with the running program
Slowly build up stamina over the first few weeks and months. To start, run three times a week for eight weeks, beginning with sessions that involve more walking than actual running, and ending with 30 minutes of non-stop jogging.
- Your first session, run for a minute, then walk for 90...
Start with just 1 class
Although you're probably tempted to choose with more than 1, start with 1 class and finish it before moving on.
The first class is the hardest because you need to learn how to learn online and also learn the material.
Building effective mentoring relationships
Mentoring requires having a clear idea of how the sessions themselves are to happen.
Make sure that from the very beginning you communicate to your mentee exactly how all is going to take place: how often, where, how, etc. Get to know the other and use all the means you dispose of in orde...
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