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.

 

Bodybuilders

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.

Bodybuilder Sample Chest Workout Routine Exercise Sets Reps 4 15 4 15 3 15 3 15 3 15 3 15

 

Bodybuilder Sample Shoulder Workout Routine Exercise Sets Reps 5 15 Barbell Lateral Raises 4 15 4 15 3 15 3 15

 

Bodybuilder Sample Back Workout Routine Exercise Sets Reps 4 15 4 15 4 15 3 15 3 15

 

Bodybuilder Sample Leg Workout Routine Exercise Sets Reps 4 15 4 15 3 15 3 15 3 15

 

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.

Powerlifter Sample Push Pull Routine 1 Exercise Sets Reps 5 5 5 5 5 5 3 8 3 8

Food in the penitentiary is not very nutrient dense for someone trying to gain mass and build strength. Commissary is where inmates can purchase nutrient dense foods such as packs of tuna, sardines, roast beef, green tea, and even protein powder and bars.

Commissary is expensive, so if an inmate does not have a job or anybody who will bring money for commissary, it is hard to buy this food. Commissary also has many calorie dense highly processed foods such as chips, Doritos, Ramen Noodles, and honey buns are available for people who are trying to bulk.

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?

When you look at people who don’t progress with all of the food and equipment you can ask for, you have to wonder how these guys get so large. It is true that anabolic steroids do make their way into the facilities, but there is more to it than just claiming steroids.

When building muscle or strength, your nervous system is taxed. If you factor in a stressful job, financial hardships, school, and other stressors that can affect weight loss, muscle gain, and strength gain. Your nervous system can only support so much stress before it starts to shut down or take longer to recover. This is where overtraining comes from; not enough sleep, stressed about life, and adding a heavy workout in the mix can overwork your nervous system and make you sick or weaker.

In the penitentiary, you have an environment that encourages training, access to calorie dense foods, endless conditioning possibilities, an endless supply of iron, and virtually no distractions, you have a formula for success. The only stress you have in the penitentiary is making sure you aren’t attacked. There are no comforts in there and you adapt to your situation and environment which makes you tough.