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Improving Your Functional Strength With The Complete Prisoner Workout


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PrisonerHere’s something to think about…

You see this thin, reedy individual being convicted for a crime and the first thought that comes to your mind is that this person hardly looks like the prototype criminal.

Fast forward a few years and its time for Mr. Reed to be freed from prison. You would expect that the time in jail would have made him look even more emaciated. Instead, to your utter surprise, out strides a completely transformed individual with a sculpted body and bulging muscles!

So what on earth happened here? As far as you know, criminals are hardly allowed to spend so much time in the gym that they would be able to actually beef up their bodies!

If you have been intrigued by this amazing phenomenon that you have witnessed time and time again, here is the answer to their secret- all of these criminals have learnt the art of building their functional strength without lifting any weights.

If you’ve never heard of this before, the truth is, there are ways for you to build a great body even if you were locked up and had to spend most of every waking day in a cell measuring ten by ten.

This is how:

1. Muscles need to be used in order to grow. This means that building muscle involves putting them under strain. By lifting dumbbells and other weights, you put the muscles in your arm and back under strain. However, doing a simple chin-up also places those very same muscles under strain. To your muscles, there is absolutely no difference between the strain placed on them from weight-lifting or from chin-ups.

The principle behind both techniques is the same- your muscles encounter resistance and have to work to overcome it in both situations. Thus, while weight-lifting is the most commonly used method of building muscle and functional strength, it definitely isn’t the only technique you can use.

2. In the late 19th century, scientists made use of relatively new electromagnetic imaging technology to find out what exercises activated the greatest number of muscle fibers and thus were the most effective at building functional strength. It was discovered that exercises where the hands and feet remained stationary while the body moved were the most effective, activating the most muscle fibers and providing the greatest boost to functional strength.

On the other hand, exercises that involved moving the hands and feet while the body remained stationary activated a noticeably lower number of muscle fibers, and were thus less effective at building functional strength.

An illustration of this principle would be a regular bench-press. When you do a bench-press, your body stays still while you move your hands up and down to lift and lower the barbell. When you do a push-up, however, your hands never move from their position on the floor while you raise and lower your body instead.

Another illustration would be the seated leg extension, where your legs move back and forth while your body stays in the same position. With squats, however, your feet never move from their starting position, while your body keeps moving up and down as you raise and lower it to build functional strength.

In conclusion, the bench press is less beneficial for your functional strength than push-ups, and squats are better for building functional strength than leg extensions. This is because most bodyweight exercises activate a greater number of muscle fibers than similar exercises that involve lifting weights.

In a nutshell, bodyweight exercises are more effective at building functional strength than lifting weights.

This is how you can build greater functional strength and a toned body even if you had to spend every day in a space with dimensions no larger than ten by ten. By doing bodyweight exercises such as squats, chin-ups and push-ups, you will still be able to build greater functional strength and tone and sculpt your muscles and body.

Of course, the basic bodyweight exercises mentioned above are only good for building your functional strength up to a certain level. Beyond that level, you will need to utilize the more complex and more intense bodyweight exercises such as the janda sit-up and the one-armed push-up.

At the end of the day, however, it is entirely possible for a person who starts out weak and skinny to build a great physique and develop excellent functional strength without leaving the confines of a tiny cell.



5 Responses to “Improving Your Functional Strength With The Complete Prisoner Workout”


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  5. Warning: Illegal string offset 'keywords_time' in /home/content/26/6315026/html/bodyweightexercisetips/wp-content/plugins/internal_link_building.php_/internal_link_building.php on line 103

    […] Brainchild of Coach Scott Sonnon, the core of the CST workout involves bodyweight exercises, which brings together a mix of gymnastics, dance and yoga together to form a complete bodyweight workout. […]

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