PRISON SWOLE: Top 5 Ways Inmates Get MASSIVE With Limited Resources

How to get big without a full gym

You see a lot of guys coming out of prison sporting some serious muscle mass, and it leaves you wondering, “how did they get that big?” They don’t have access to full gyms, quality supplements, or all of the foods that people outside prison do, but still can get pretty big.

The truth is, getting swole in prison is about more than just building muscle—it’s a way to pass the time, stay disciplined, and earn respect. With limited resources, inmates get creative, turning everyday items into workout tools. Men have a certain dark allure to prison. To cut your steel against other men, to go through the worst and survive, waiting to be free. No posturing or flexing like in civilian life, you will be tested; will you leave as “top dog” or a “punk”?

Okay, maybe I’m over exaggerating here… I’m sure no one really enjoys prison, but those guys still . Well a big part of that answer will depend on your know-how and SIZE. It’s no secret that size and brute strength are important attributes to men, and especially to men in prison who need to be imposing. If you’ve ever seen a movie about lock up or had a relative come out of prison it becomes quite evident that prison can produce some massive monsters. But how? Sure they have a lot of free time but it’s not like they can go to the freezer and take out an extra steak when they’re bulking.

In this post, we will detail the five methods prisoners use to get swole and build lean muscle while in prison. 

Five Methods to Get Jacked in Prison

In a place where strength is a form of currency, getting swole is both a survival strategy and a way to maintain control in an environment where there’s little else to command.

Rest

swole in prison

(Note: Sleeping in prison does not look like this – we know)

There’s a reason why they call it doing time, because there’s a lot of it. As we all know, proper rest is one of the building blocks of gaining muscle. While prisoners definitely have their share of stress (don’t drop the soap, just don’t) they’re definitely not worrying about picking up the kids at 3 or the office presentation.

They can do a heavy workout and then get 8 full hours of sleep, rest again, and wake up fresh for a new set. Some real muscle recovery is possible.

Workout

big-ramy-workout-routine-biceps-training

This goes hand in hand with the first point but prisoners have lots of time to train, even if they don’t have access to a full gym. Whether it’s minimum or maximum security prison most correctional institutions have some form of a gym or exercise center. When you’re in prison often times lifting is the most constructive thing to do. With all the time you have you can lift like it’s your job, literally.

Also even when you’re not lifting actual weights, pushups, situps, and pullups seem to be a popular way to pass the time.

Commissary

Generation Iron Prison

Yes it’s true inmates don’t have the best nutrition. They do get their carbs but their proteins leave something to be desired. So how do they get so big? Simple, commissary. Many prisoners either through barter, gambling, or cold hard cash from the outside get their hands on extra food from the in-prison store.

Ramen cakes, which involve multiple packs of ramen and whatever else you can think of, appears to be an attractive choice for calories. Whatever  can’t be bought is either stolen or smuggled in, it’s prison, what did you expect?

Contraband

Generation Iron Prison trading

If you think things like protein powders or creatine aren’t being smuggled into prisons you’re wrong. Everything from steroids to pills are circulating through prisons and they aren’t very hard to get. Lots of these chain gang hulks are chemically made, steroids are heavily prevalent amongst prisons and these guys aren’t exactly thinking about the long run. How exactly do they get it past the guards? Well half the time the guards are in on it and if not…let’s just say it involves a balloon, and a very tight space.

Testosterone

This is just a personal theory but I believe being around other aggressive males in an aggressive environment boost your testosterone. I’m going to go back to the military on this one but I noticed every time I had an extended stay my muscles seemed harder, I was more aggressive, and I didn’t sweat the small stuff.

These are all attributes consistent to that of the alpha male or in other words – males with high testosterone and low cortisol. I can only imagine to what extent this would be like in prison. Certain tribes in Papua New Guinea hold similar beliefs. The men go out to hunt and converse about the future of the village while the women gather fruits and veggies and rear the children. They only ever meet in their huts at night. Youtube star Elliott Hulse has a similar theory but I’ll let you watch that one yourself.

Wrap Up

What do you think about these prison theories? Do you have prison theories of your own? Have you been to prison? Let us know!


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Vidur Saini
Vidur is a fitness junky who likes staying up to date with the fitness industry and loves publishing his opinions for everyone to see. Subscribe to his YouTube Channel.