mind pump strength training

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 | Mind Pump

Key Takeaways

  • The “secrets” of jacked prisoner inmates is pretty simple: (1) frequency, (2) consistency
  • Anecdotally, 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 deadlifts, heavy kettlebell swing, good mornings
  • Building stronger glutes is not just about choosing the movement, you have to mitigate any quad dominance that might be taking place by starting with activation sets (e.g., donkey kicks, glute bridges, etc.)
  • Do not bench press with feet off the floor! You will reduce the effectiveness of move because stability comes from the lower body

Introduction

Mind Pump consists of Sal Di Stefano (IG: @mindpumpsal), Adam Schafer (IG: @mindpumpadam), and Justin Andrews (IG: @mindpumpjustin)

In this episode of Mind Pump, the guys host a Q&A and answer listener questions about exercise secrets of fit prison inmates, accelerating muscle growth in glutes, safety tips for bench pressing & more!

Exercise Secrets Of Fit Prison Inmates

  • The “secrets” are pretty simple: (1) frequency; (2) consistency
  • “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
  • Anecdotally, former inmates are known to break up their day with several different workout blocks to maintain sanity
  • If you didn’t work out prior to prison, you will also develop muscle quickly since it’s new
  • It’s possible those seeking gains barter for additional calories or smuggle food, etc.

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 activate and connect to glutes
  • If you’re quad dominant, the quads will take over the movement
  • Building glutes with quad dominance: start with glute exercises first and finish sessions with other exercises; (2) start with glute activation sets (e.g., donkey kicks, etc.)

Bench Pressing With Feet Off The Floor

  • Do not bench press with feet off the floor!…unless you’re doing the advanced guillotine press*
  • *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 when you take your feet off the floor
  • Stability comes from the lower body when bench pressing
  • Origins: people would cheat and raise butt off the bench during bench press so people were challenged to raise feet so they couldn’t cheat
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Notes By Maryann

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