Using this as your main workout guide is a good idea in case you are an aged person with various joint or other problems or only interested in leading a healthy life without caring how your body looks. This will make you stronger and healthier but won't make you ripped.

Never the less it does contain some actual pretty good information on nutrition and why it's important to keep fit etc. I love that he stresses the importance of water intake, breathing and other health related thing you probably wouldn't expect. And although I find some of his information dated now (dairy for calcium? nah), he clearly is interested in proper health and not just looking good. I genuinely found his to the point no BS attitude hilarious too. According to the book Jailhouse Strong, the convicts inside Mexico’s Juarez Valley Prison — one of the world’s most dangerous prisons — use the following rep scheme for their bodyweight workout. Contract the sphincter muscles of the anus for a few seconds without straining (for those who do not know what this is, I would advise you to find out! It’s the ring of muscle that gives the final push when you empty your bowels) Muscles this bodyweight exercise targets:quads, hamstrings, glutes Butt Clenches | Image: ebaumsworld.com 11. Butt Clenches According to Charles Bronson’s workout plan, just because you have limited space or are incarcerated doesn’t negate the need for a good warm-up. He suggests the ideal warm-up session should last from 10 minutes to half an hour.While in prison, he began making a name for himself as a loose cannon, often fighting convicts and prison officers. He also embarked on one-man rooftop protests. He was released on 30 October 1988, but spent merely sixty-nine days as a free man before he was arrested again.

Chin-up. Shift your hand into a chin-up position, and you’ll work your biceps more and train your lats in a different way. Put your arms straight out in front of you, parallel to the ground, chest up and spine in a neutral position.One-Arm Straight Leg Raise. You’ll have achieved top-dog, alpha-male-prisoner, beast-mode status when you can perform multiple one-armed straight leg raises and hold yourself in the top position for several seconds. Burpees While sit-ups are obviously good for bringing those abs out, Bronson has another reason for developing on your core. “I ask you, how will you be if someone punches you in the stomach? Well, isn’t it nice to be able to smile and say, ‘Err … can’t you hit any harder than that?’ Your belly (abdomen) is your centre: if you harden up your core (obliques), it will take you through a lot of problems later.” To execute; Take a step forward to the fourth card, and repeat this process until you’ve made it through all ten cards. Instead of having a set time period where you try to crank out as many reps as you can, with greasing the groove, you’re performing reps throughout the day. You might set up a system where every half hour, you perform 10 push-ups. Assuming you’re up for 12 hours a day, that’s 240 push-ups every day. Exercise to Failure While most of us will thankfully never end up behind bars, I think we can all take a lesson from convicts on how to not let your circumstances be an excuse for your fitness goals. Below we highlight bodyweight exercises used by prisoners the world over to get strong and stay strong. The Benefits of Bodyweight Workouts

The exercises were interesting and I'll try some but was really put off when he suddenly uses a 'powerlifter' friend to teach us about diet and tell us what supplements to buy. Pretty much going against everything the book claimed beforehand. Charles at one point claims you can't build muscle on stodgy carbs and we should listen to his friend yet tells us he eats pies, chips, swill, porridge, salad etc. doesn't use any weights and can walk into a gym and bench press 130kg 10 times. Very confusing. The squat is one of the most basic yet effective athletic movements. In just one exercise, you work your quads, hamstrings, glutes, hips, and inner thighs. This is not for the light skinned. Charlie shamelessly insults overweight persons, claiming they should be shot and that they are repulsive to look at. He also brags about his strength from time to time. But if you can look past this, I assure you, you will find a workout like no other. His exercises cover all parts of the body. I MEAN all parts. Even your, as he puts it, "manhood", and female breasts. What I dislike about this book is that it starts off very promising.. slating the fitness industry myths and claiming you don't need supplements, powders and all that crap. Then suddenly does a 180 and starts to spout all the same usual rubbish about how much protein you need and the like. I wanted to read this to find out how a guy in solitary manages to stay so strong with such little equipment, space and planned food. The contraction movements, as well as the relaxation of the sphincter muscle, should be performed smoothly and rhythmically,” Bronson advises. “Don’t strain! You don’t need to synchronise your breathing to the contraction and relaxation of the anus muscles.”Having carried out a few of the breathing movements from the previous exercise, try to isolate the anus There are entire routines to help you accomplish this Herculean feat (and perhaps we’ll hit on it in the future), but one of the best exercises to help you segue into a pistol squat is to perform the assisted variety. Simply grab a pole or some other sturdy object in front of you and lower yourself into a one-legged squat position and use the pole to help pull yourself up. Eventually, you can take off these training wheels and do a freestanding one. Dips There were bizarre cleansing cleansing methods mentioned in the book as well as activities to strengthen and stretch your...manhood. As I’m not too familiar with these subjects my only comment here is that’s it’s definitely entertaining.