I Trained Only Prison Workouts for 10 Days
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- Опубліковано 28 вер 2024
- NO equipment, not even a pull up bar and doing so in a small space. Is it possible to have an effective workout in solitary confinement? What are the obstacles to overcome?
Thank you to @HybridCalisthenics for the back exercise idea!
I love how Lucas isn’t afraid to reinvent and modify basic progressions. Always striving to be better.
If he's always striving to be better why is he in such trash shape? I could crush this little dude with one arm.
"You can always look thinner...........feel better."
----- Patrick Bateman 😁😁
I spent 1000 days doing prison workouts.
LOL
His is lying I think
Did 3 years huh
@@KajiOp gng he means he went to prison
I did row-pullups from the underside of the top bunk for back
I hear you on that confinement talk at the end though. *Sometimes you gotta do your best just to stay at your base level.* I got injured at work in August and fell into the trap of just doing absolutely nothing till I fully recovered. My physical health deteriorated as a result. Now that I think about it though, most elderly people have probably experienced this. *Do the best you can in your deteriorated state or go insane.* A valuable lesson to learn. Looking back I'm so glad I didn't have wait till I was a terribly ill 70 year old to learn it. It's not always about being an unstoppable super man. Sometimes that's not even an option.
I train almost exclusively in this style. I have hurt my back a few times, almost always the day after high-rep squats- just like you did. For me, it’s my hip flexors that get super tight and then pull on my back. Doing hip flexor stretches helps a bit, and I do then now as part of my maintenance
In the UK I'm a signaller on the railway. That means most days I work alone in a single room signalbox for 10-12hrs and can go up to 5 days without being able to make it to the gym (or longer if I'm working night shift). Calisthenics has helped me massively as I can just crack on with bodyweight workouts and bits throughout my shift, my back doesn't miss out as I can sometimes do pullups off the edge of the roof and my job involves pulling a lot of heavy levers so ideal really. I also occasionally bring in a set of parallettes, a weight vest, kettlebell or a macebell to throw a bit of variety in.
Last few months have been a struggle though, find myself just sitting watching UA-cam for hours on end and my fitness, strength and mobility has taken a major hit mand I find while in my head I can still hold handstands, flags and levers in reality I'm losing them all!
As for the burpees, I used to start every day off with the same thing. First you do 3 sets of 10 burpees literally as soon as I'm dressed or just arrived at work with 1 minute rest in between then every 3 days knock 15 seconds off the rest until you hit 30 straight. After 3 days of that add another set and start again, just keep it going until you're hitting 50-60 burpees straight. Surprising how much of a difference it does to your overall cardio ability and really sets you up for the day! 😃
Love this 👊👏
I've been waiting for the video for a while! As someone who doesn't yet have access to the gym I've resorted to body weight excerises. This video should help me out a ton!
Calisthenics is where it’s at! I had his body weight beast workout book a few years ago. Absolute game changer!
I'm also a minimalist training here are some tips: isometric doorframe curl (plant your feet on the ground and pull a doorframe with maximum force for 12sec, breathe all throughout otherwise you'll mess up your heart, it's an adaptation of Bruce Lee's isometrics). Isometric wall-assisted squats (down position of a squat with your back glued to the wall for as long as you can).
Swimmer but go full range of motion, your hands should overlap above your butt like you were in shackles. Push-up, pike push-up, tiger bend push-up, wide push-up and isometric planche lean.
Shoulder press, wall angels and with any bottle of water do a lay down lateral raise but over your head, it should activate your lats. Good luck on your journey
I was waiting for the Sissy Squats to be honest. I’ve grown to love them as they’re a good intermediate bodyweight squat for someone that can do millions of bodyweight squats and half a pistol squat
An underrated bodyweight back exercise is to stand maybe a foot away from a wall, then lean back against it so your body is at a slight angle and try to press your elbows together behind you. Similar to those elbow presses you were doing but standing up. Also I randomly injured my rib recently just sitting at my computer when it was cold af in my house. I guess my body tensed up and when I went to move it yanked something. It hurt so bad I had trouble sleeping for a week. Getting older sucks lol.
Can you possibly do a video on working out with resistance bands only? I feel like it would be interesting to see if you can get muscle growth from just bands! Love the content as always :D
That's honestly almost how I primarily train. I've been working out for almost 3 years. I took a weights class for 2 years at school and I've been out of that for half a year and in that time it's been all home workouts.
I've got very minimal weights and I am fortunate to have a deck where I can do pull ups off of. I also have an elliptical which I use for cardio and also an anchor point for resistance bands if I wanted to mimic a tricep pushdown or a rowing machine. I also use an old gaming rocking chair that I have managed to use for a chest fly and also a shoulder press. Still would kill for a way to mimic a leg extension. Would absolutely **love** to squat and bench again, just been too lazy to get a gym membership. Does kind of suck there's no definitive weight I am moving like for a bicep or hamstring curl.
Maybe I can learn a few exercises if he does a resistance band workout video!
😮@@koba101
anchor the band behind you, wrap the band around your ankle, stand on 1 foot, have enough tension so the band draws your leg behind you, kick the leg forward and utilise the quad. Now, this is also going to test your balance, so, either have something to hold onto or, go light and learn to engage your core, from pelvic floor, through standing leg glute group and trunk.
The injury actually made it more realistic, well done regardless. Do you think you could do a sprinting everyday for 10 days or longer? I heard the anaerobic effects are insane!
There's tons of benefits but does take awhile to recover from so it's best to only do 2-3 times a week but that would be a good video to see what happens 10-14 days in a row!
I appreciate this video a lot because I am in the exact situation where I need to train without having any equipment and it’s always been like this growing up super poor and wanting to workout as a teenager
You should go to park and start hitting pull ups, push-ups, dips and you'll get your whole upper body worked for free
Video 12 of asking:
Next challenge: run a full marathon 🏃♂️
💀
badwater 135.
Dude I missed when this man used to do flips, he was a huge inspiration to me
This man is a blend of Link from GMM and Anthony from Smosh. But also ripped. Trippy
Prisoners do have access to water in their cells. My brother is doing a long bid so I am up to date with prison tactics for working out and more. Maybe next time you can do an advanced prison tecniques with bags full of water for weights.
Bro I hope you’re okay. It surprising how injuries come and go.
Yo thanks! Much better now, no idea what exactly happened, I have a hunch tho and hopefully can stay injury free for the most part from now on.
Any update on the farmers bulk? Very interested to see that
Thank you
Love your videos! Thank you for sharing with us on injury recovery cause it can be very discouraging to start back up. if you don't use it you lose it.@@FocusedLucas
I personally thought you looked a little bigger in the after photos. Your arms and chest in particular. And for mobility stuff, Strength Side has an awesome channel and I think you'd love those guys! They're all about primal movements and other similar things.
You should definitely try statodynamics. It’s was development by doctor Seluyanov’s that for athletes who have some injuries and can’t train with big weights. Now it’s being used to stimulate muscles with small amounts of weights and build muscles. It’s a very challenging way of training. Far more challenging than bodybuilding style training and it’s not an endurance training. Each set takes 30-40 seconds.
That elbow pushing on the floor for back was very interesting. Never thought about it before.
You were working out outside, it's cold outside so that increases injury risk.
I currently have a serious hand injury, and the prison allegory resonated with me. Currently I'm thinking about doing sprint training, and just going to be maintaining my core training until I can fully use my hand again.
It works but for Muscle size and look Lifting is for sure better. Prison is mostly calisthenics can still look great for sure. Best weight they can Usually get is water bags or each other. They do well for what they have though. Id be working out like 8 hours a day prob its already one of my fav things to do with all the distractions out here.
Fingertip pushups for grip. Crab walk and supermans for the back, but keep the arms straight when you swing them.
You taught me how to do backflips
Actually, prisoners do pullups in their cells, often using the bars of the cell itself. So, there could've been a way to stimulate pullups.
Thank you for testing this stuff out... Super helpful
If in cell the front is vertical bars that run the height of cell. You can grab that.
In jail we would have our cell mate brace their arm against a wall and use their arm as a pull up bar, use the sitting bench to do other pulling exercises, and also roll of our mattress pads super tight and use them to curl. It wasnt very heavy so we did insanely high reps.
Another thing is we used our commisary to get extra calories. Again, it's not that nutrisous, but ramen with tuna was also a go-to for many of us.
you never fail to entertain me with these random challenges
About the food. Commissary. You get to buy food that is not in the chow menu.
Left when he started to warm up
It's not perfect, but you'll have a bunk you can do some small lateral pull ups on.
A great way to work the bicep is too use the other hand and push your weight down on the arm your curling, so your basically curling ur hand while pushing weight on ur palm….. really works. U can do the triceps too by pushing. Same concept
The way they hit biceps and some back is with a pillowcase/ripped up blankets and trashbag filled with water. Some jails have bunkbeds so you would be able to do alot more back exercises in a jail with bunks.
5:48 tooo relatable 😂😂😂😂😂❤
4:30 Easy,
Crouched Carpet Curls™
I watched this video while working out
Bro got that Guts haircut from Berserk
McGill Big 3--modified curl up, side plank, and modified bird dog
He has motivated me to workout the most😊😊
Challenge idea. Lots of sets over the course of the day. Do one set for a few different exercises, every X hrs across the day.
The One Punch Man workout for 10 or 30 days? With something for the back, too. 100 Bodyrows maybe?
And of course, you might have to slow down the Push-Ups and Rows for some serious stimulus. And also do the 100 Squats in one go? Also replacing sit-ups with Leg Raises?
love the vids! keep up the good work!
just stand on your right leg for example, put your left hand under the back of your left knee then ‘upright row your leg up’ whilst pushing down with the leg
For biceps you could have tried to carry your bed even if it is fixed.
The amount of time they have on hand is what gets them so jacked. They can literally do thousands of reps a day with breaks in between
I trained prison workouts for almost 8 years in USA federal prison.
What he missed:
- Other inmates to use as extra weight/resistance
- Plastic bags filled with water, held by a shirt or pants. Optionally tied to a broom stick.
It would be cool to see measurements before and after.
Brother, you forgot the pull up and dip bars.
Hardly related but everyone should watch “The Jericho Mile”
Yeah but also idk y people think that they have no equipment like a lot of prisons have pull up bars, dip bars, bench press, etc. Im not sure where the idea came about that they dont have equipment. But also this is kinda sad but they also have a strict diet tbh. Their food might not be as apatizing but their eating like 3 meals a day and arguably better than most people who are free (not in prison). They eating on average potatoes and some type of meat either sausage or beef and like some water or milk. I mean that meal right there might be a healthier meal than most people that are not in prison.
Prison Lucas is a lot like Prison Mike but not nearly as aggressive.
next you should do only compound movements
Prisoners does pull-ups on the rails and probably the bunk beds as well
Did that carpet hinder your grip on those planches or did it help. Does this workout work?
Right, You forget to mention covid lockdown, that was a prison. Lol
Used a trash bag full of water and a sheet for curls
Your back stuff sounds like tight quads after all those squats. You should try the bretzle i think it's called.
Tbh most prisoners do have atleast a double bed they use for half rom pull ups. Also they do more basic exercises and not many of those fancy things you tried. Extreme high rep push ups, squats, lunges, leg raises and pull ups wherever possible
Anyone who's interested in prison style workouts should read Solitary Fitness by Charles Bronson (the Australian prisoner not the American actor)
10 years of #training, your my dude
Free room, free nutritious food, free gym, free basketball court, free time all of it, all you can do is workout, talk, read, sleep, work basically. Plus as people are saying, testosterone in tense stressful situations
Why no pull ups? Plenty of bars in prison. Gymnists do a lot of chin ups hence the big biceps. Side to side push-ups is great one for the side late. Great content though!
Handbalancers have upper back developement and they do no pulls.
@4:58 id call them seated drag curls maybe?
Lighting and editing works 😂 here is your new video
palm friction curls :) 4:27
I love this channel.
Can you make a video where you learn a flyaway
Funny, 22 days clean in rehab with limited gym time. I just worked up to the point where I can run daily but am super sore for 24 hours and love starting my day with a 1 to 2 mile run. After watching this and other videos ie mentzer vids thinking more about recovery instead of David Goggins savage daily grinds!?
Adding the use of a towel would increase the amount of muscles you could hit.
Prison diet video when?
After looked like his muscles got bigger, or maybe was the lighting
do the deck of cards work out.
They prob have dip bars and pulluo bars
why don't you have your book or calisthenic programme in the description?
4:37 Knee drag
To be fare and realistic you should do everything like 2 months
10 days... why tho? what will 10 days give you more than some soreness...
I hope you get beter soon! there I said it !
Pls make a vid on vo2 max.
You missed a lot. In prison there's pull-up and dip equipment and we used water bags to curl. I was doing 500 burpees a day, 25 muscle ups on the bar and also pump pushups to swell up quickly and get that look. That's why you didn't get any results you didn't do real prison workouts you just did normal calisthenics in your closet dude.
Do a workout with your little brother
4:31 😂
What's crazy is, as you mentioned, it depends on the cell and the design. Some give you some form of thin ass mattress, but if you roll it up you can do reverse rows with. Certain cells I was in had a bunk bed what you could do, like a straight vertical pull up. Some guys would take the extra pair of pants your assigned, and try and hang it from something for like rope pull-ups. We truly took everything we had and turned it into something. Imagine dudes doing thousand bicep curl sets with a regular ball of water cuz it's the heaviest thing you have😂. We always hear about the horror stories of beef and fighting, but very few people talk about the camaraderie of the guys who do get along training together.
O k, so you probably need to redo this video. I'm gonna put you on some game big homie. #1, you can work your back with your bunk and a sock. #2, I've never been in a jail where I didn't always have a water fountain to go to. #3 You can take a trash bag full of water inside of a laundry bag to do curls with.( This will get you in trouble, so you gotta keep it on the DL) #4, Have your girlfriend😉 sit on your shoulders while you're doing squats. And she can sit on your back for some push-ups. #5 The secret to getting jacked in jail is the abnormal amount of sleep you try to get (literally try to sleep the entire day away if at all possible)
never been to prison, but this sounds like the most accurate way to do it
she? :D
@@oldspiced 😉
As a gymnast, planches are definitely a great way to get your biceps bigger. I would highly recommend doing a video on different planche exercises.
Thanks for the input, I've struggled with growing my biceps my whole life so I'm gonna change it up again but with the new knowledge 👍😎🙏
Psuedo planche pushups would be best for prison because u prob dont have a calisthenics park at least in a american prison
Bro howw?
You do single arm 'curls', using your opposite hand as resistance. i.e., place left palm on top of right palm, and then curl using your top(left) hand as resistance.
I think some of the prisoners actually do pull ups between beds
They Do bicep curls with improvised dumbbells using anything heavy at hand or fillup trash bags with heavy stuff like books or water
Right, you Train biceps and triceps
@@frigo975 you could definitely do kneeling pullups or door pullups on a bunk bed frame/door
@RobustMustache funny you said that. That workout you described is in The Charles Atlas Dynamic Tension Book from 1920s
Strict military style burpees (Iron Wolf, Moses, Burpees King, Busy dad, etc.) are a favorite exercise of mine. They are easily one of the best exercises are building endurance and muscle when doing multiple pushups per burpee. Glad to see you doing these bro.
Dude I remember trying to learn bboy moves from you as a teen. That was maybe 12-15 years ago. I recognized your username and look at you go man, 3 million subs. Love to see it!
Same for me, would watch his trampoline videos probably 4-7 years ago
Charles Bronson (British prisoner…movie made about him starring Tom Hardy) was big and strong while being locked in solitary confinement for much of his incarceration. He wrote a about detailing his routines that you can order online.
I bought it during the lock down and it's definitely worth it! It has a ton of information.
@JeffNixonComedy also similarities with Charles Atlas Dynamic Tension from 1920s
Bodyweight Beast: Prisoner Edition
Great Video Lucas as always, also valuable lesson „use it or lose it“ !
PS: Yes, Prisoners usually have a higher test level, due to environment + there are options to get a higher calorie intake, like trading with other inmates.
I think 10 days just isn’t long enough to make any kind of lasting change aesthetically (or whatever you’re measuring against/for) for an experiment like this… would be interesting to see if this would make a difference over the course of a few months.
You could of had a lot more variations of exercises if you considered that prisons cells have beds, sometimes even bunk bed and bars to potentially hang from. Also walls 😂. Handstand push-ups for shoulders, leg elevated pushups using the bed, wall pushes and some type of pull up variation with the bars.
Not much to do in prison, a lot of down time, might as well work out every day.
I injured both my ankles doing a certain stretch. I wasn’t able to run, and play football for like 3 weeks. So I understand the pain, and I hope your back feels better.
Whenever I feel slight discomfort or pain in my lower back, I start by doing some scissor kicks to open up my core and hips. Then I do some ham/glute raise bridges to get the glutes and hamstrings more activated. They help stabilize, support, and alleviate pain from the lower back.
I'm in this situation for 2 years now, although I have very light water bottles (2kg), but yeah, only my body, doors, walls, and the floor.
You've missed the swimmer and this one exercise I "invented" myself (maybe it existed before but I never saw anyone doing) raise a weight as you'd do a lateral raise, but layed down sideways and instead of raising you should be pulling down towards your waist and up over your head in a way that over your head it should be stretching the f out of your lats. My goal has been to achieve a handstand and for almost 2 years I'm just able to do a 5 sec frog stand hold (!!!) But I think things are going better. Also, isometric biceps curl with a door frame works wonders, you plant your feet at the ground and do the maximum amount of force with your biceps like you're trying to rip the doorframe outta the wall for 12sec (don't hold your breath as you're pulling, it's important to not develop heart conditions). Isometric wall-assisted squats and wall angels are very good to.
Man I was locked up for 2 years. Came out pretty big. But you missed so many styles of workout. Spider-Man push ups? Navy seals? Hand stand push ups? 9x out of 10 you’ll have a cell mate. We utilized there weight as well. In push ups and squats. If you want to revisit this challenge let me know and I’ll give you some real prison style workouts
While in prison I often used my invisible jump rope, and oddly I would still catch it with my foot from time to time.
For pull ups, I always either had bunk beds or single freestanding metal frame beds which could be stood up on end.
And we always had running water.
Oh the food thing they can buy food a lot of them eat a lot of Peanut butter and tons of snacks and junk. They Love that food they can buy I ve had Family in there and they bum a lot so they can it.