Build Muscle Articles

Friday, November 23, 2007

How Convicts Get Buff

How do maximum security prisoners manage to add muscle?

I've often wondered about this. And recently, a customer gave me a very important clue to this puzzle.

Here's the deal:

First of all, it's important to note that the idea of huge, muscular prisoners is very much a "Hollywood" image.

In real prisons, not every convict is 6'5 and 320lbs of shredded muscle. However, many guys do manage to gain a substantial amount of muscle when entering prison.

How do they do it? What is the muscle-building key that we can learn from prisoners?

Letter From A Maximum Security Prison

One of my customers teaches at a maximum security prison. He wrote me a letter that brought up an interesting point.

He noted that convicts 1) work out a lot, 2) eat a lot... but also that they...

Sleep More Than The Average Guy!

Think about it. There's not a whole lot to do on the "inside" so many prisoners probably get extra sleep.

Could Sle! ep Really Be The Secret To Massive Gains?

If you think sleep couldn't possibly be the key to muscular growth, let's examine what occurs during sleep.

When you catch some zzzz's your body finally gets a chance to repair and rebuild your cells.

30-45 minute after you enter dreamland, your body starts to release Human Growth Hormone or HGH. If that term sounds familiar it's because many steroid-users illegally take extra HGH for massive muscle gains.

Growth Hormone is powerful hormone that increases muscle mass, repairs cells, strengthens the immune system... among a host of other benefits.

Steroid-users shell out between $500-$4,000 a month for HGH... but your body releases a natural supply every night. So get those zzz's in.

The Key To Gaining Weight

If you are a naturally skinny guy and you want to gain weight, getting some extra sleep could be the puzzle piece you've been missing.

But don't take my word for it.

Take it ! from a guy who knows a little something about gaining weight.

Mu sashimaru, a famous sumo wrester, was once asked how he grew from 290lbs to a staggering 520lbs.

He explained that sumo wrestlers sleep immediately after eating to insure slow digestion of their food and maximum retention of muscle mass.

Action Points

Hopefully this article has opened your eyes to importance of sleep. Here are two take-away points for you to consider.

#1) For maximum muscle gains, try your best to get a full night of sleep each night. Some people believe that the hours of sleep obtained before midnight are more effective than the sleep after midnight so try to get to bed earlier.

#2) Whenever possible, try and and squeeze in a 20 minute nap after your workouts (after your post-workout meal).

Most of us don't have the time for a post-workout nap but if you can squeeze it in (even once in a while) it can help recovery and aid you in your quest to gain muscle.

************************************************************! ************ Matt Marshall is not a personal trainer or a professional bodybuilder. He's just a former skinny guy who figured out how average guys can build muscle and develop outstanding physiques. You can read his blog by visiting

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