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Bodyweight Fitness Workouts & Exercises Muscle & Strength

13/09/2025

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16/11/2024

18/07/2024

If you want to create your own version of the prison bulking diet, adhere to the following simple tips:

Eat three balanced meals a day including a decent serving of protein, carbohydrates and some fats. Plus, if possible, two snacks.
Familiarise yourself with how many calories you need. Aim to be in a consistent calorie surplus of roughly 200-400 calories, any more and you will likely be gaining fat instead of muscle. While you don't have to meticulously count calories, you will likely need to up your portion sizes to gain weight if you've previously been maintaining.
Eat enough protein. For muscle gain this is usually 1.6 grams to 2 grams per kilogram of bodyweight. As a rule of thumb, multiply your bodyweight in kilograms by 2.
Focus on recovery by including rest days in your programme and prioritising sleep. 1-2 rest days a week should be sufficient.Day 1: Upper
Day 2: Lower
Day 3: Full body
Day 4: Rest
or

Day 1: Push
Day 2: Pull
Day 3: Lower
Day 4: Push
Day 5: Pull
Day 6: Lower
Day 7: Rest

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09/07/2024

All exercise is beneficial. But even stacked up against other types of workouts, body-weight exercise has a lot to offer. Not only does it provide an excellent workout, but it can also help you overcome some common excuses for avoiding exercise, like "I don't have time to go to the gym" and "I don't have space for a stationary bike at home." All you have to do is move your body.
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24/06/2024