There’s a misconception that you need to train with heavy weights to look like a beast, but that’s not true. A brief look at prisoners who have no access to weights, but still look massive will dispel this myth. But how do they do it? The short answer is creativity and repetition. The long answer? You’re about to find out.
Get Jacked Without Any Weights
Gym gurus and bro scientists love saying that doing anything above 10 reps is basically just doing muscle endurance or fat burning and doesn’t add any strength at all. That’s not true, bodyweight athletes and prisoners do nothing but reps and they are strong and jacked.
Endless, monotonous, countless reps — that’s how Britain’s most famous prisoner, Charlie Bronson, got huge. He spent most of his life in solitary confinement, behind bars with nothing but time on his hands. He killed that time with endless push-ups, squats, crunches and other bodyweight-only exercises.
Did all those reps and lack of proper nutrition kill his gains and just make him good at doing push-ups? No, he gained such frightening strength that he’s been known to bend steel doors with nothing but his bare hands and do up to 2,000 push-ups a day.
Forget your run of the mill fitness magazine routine of the month, work with what you got and get creative with it. For instance, once you can do 100 push-ups in a single go, start doing them with a clap, then add a behind-the-back clap, then start doing them on your fingertips, etc.
You get the point, right? Start with the basics and gradually add more variations and other elements. Think of it as a modern day video game.
First, you buy the regular game, then you download the extension pack, then you get the download-only character, then you get the new skin for the downloaded character and you continue this cycle until you run out of money and self-esteem. Fortunately, this requires zero dollars and you’re not wasting time sitting on your ass.
Incline, decline, hanging, hand stand position, all different angles that work different muscle groups. Just like you would be doing it in a gym with fancy equipment, you can do it at home or at a park with common objects.
If you are doing dips at home on a chair, put your feet on something that’s slightly higher than your chair and you can do decline dips.
Put a broomstick between two stable chairs and you got yourself decline rows. Lean against a kitchen counter or work table and start pumping push-ups. You just got yourself an incline bench press.