Convict Conditioning is one of the “OG” programs on building muscle using just your bodyweight.
It’s been used and written about by thousands of calisthenics experts and average joes for one simple reason.
Think about it. This bodyweight training program has been able to withstand the test of time because strength coach Paul Wade, created a training system that actually delivers results.
But how good are the results really?
Well, if you keep reading, you’re about to discover some real Convict Conditioning results from 5 normal guys that wanted to change their bodies.
Table of Contents
1. The Fit Rebel at the Red Delta Project
Not only does the Fit Rebel give before and after pics from his Convict Conditioning workouts, but he also gives eight lessons he learned from the program.
- Technique isn’t everything. It’s the only thing
- You must become self-motivated
- You must earn your resistance
- Frustrations are what you go through to become stronger on the other side
- Bank your strength
- Progression is on a slope, not on steps
- A workout is your chance to celebrate and savor your physical capabilities
- A workout log is the best device to prevent running around in circles
The Fit Rebel says he had no idea how much the program would shift his approach to training. And, not only did his fitness and capabilities improve in everything that he did – martial arts, hiking, skiing, and biking – but he even noticed a change in lifting heavy loads at work.
2. Spangler on YouTube
Spangler posted a video on YouTube after trying Convict Conditioning for five months. And, not only did he show his before and after pictures, but he also gave viewers a look at his workout progressions.
The video is less than 15 minutes long, but is a very real look at what the progressions are for the various exercises and how much work goes into them. Spangler also shows some really nice gains.
After killing it with the program for another year, Spangler posted another video to give fans an update on his gains after a total of one-and-a-half years doing Convict Conditioning.
Build a Muscular Body Without the Gym
Convict Conditioning is a proven method for building incredible strength and muscle-size using nothing but your bodyweight.
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3. Vegetable Police on YouTube
After three years of working out with the Convict Conditioning program, Vegetable Police posted his results on YouTube. He says that during those three years, he did take some time off because of injuries. However, he stayed consistent.
Also, he took more of a Kinobody approach to the Convict Conditioning program, meaning he didn’t let it take over his entire life. Vegetable Police also followed a vegan diet at the beginning, but then switched to a carnivore diet during the program.
Vegetable Police made great progress, and it was slow and steady.
4. Adorian Moldovan at Old School Calisthenic
Moldovan is a big fan of Paul Wade’s books, and he trained using the Convict Conditioning system for more than three years. In his experience with the program, Moldovan realized that the books teach you how to attain a brutally strong body and how to gain solid muscles, just like a Greek statue.
He calls Convict Conditioning one of the most powerful tools you can use to start turning your body into what you want it to be. His takeaways from the program include:
- Strength is a skill. The more often you train, the better you get. Workout the same muscle groups at least 2 times a week
- Do not be afraid to push yourself for higher sets and reps. You can’t become really strong and have an awesome physique the other way around. Lie to yourself as much as you want to, but hard work always pays off
- Forget about 3-5 minutes of rest time between sets. You need to rest at maximum of 2 minutes if you want to gain endurance and muscles
- You should train at least 4 times a week. But if your goals are truly big, then 5-6 times is better
- Keep a training journal and track your strength or workouts there. You must know how to track your progress
- Take a before picture of yourself and put it where nobody can see it until you achieve greatness
- Stay consistent with a training plan for at least 4-6 months. But during this period, try to always adjust: form, performance, eating habits, sleep etc.
5. Kazeboom on Facebook
Kazeboom is an amazing guy. He was in a motorcycle accident decades ago that left him temporarily paralyzed and caused permanent damage to his muscles and joints. He also has a prosthetic leg, and after he started Convict Conditioning he got into a car accident that brought his training to a halt.
Despite all of these obstacles, Kazeboom has managed to keep fighting and get himself into shape with Convict Conditioning. Not only does he share before and after pics on Facebook, but he also posts workouts.
Want Your Own Convict Conditioning Results?
You just read about 5 pretty awesome stories about people making their own Convict Conditioning results through the power of bodyweight training.
So are you next?
These kinds of transformations might sound difficult or even impossible, but you can build incredible strength and get chiseled lean too.
If you like the idea of making people do double takes when you rep out a set of one arm push-ups…
…and see strangers drop their jaws at your sculpted muscle definition as you walk by at the beach.
And do it all without spending hundreds on a gym membership.
Then check out Convict Conditioning for yourself.
You might be surprised by how powerful your own body can me.