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FOREWORD

The Many Roads to Strength by Brooks Kubik III

Opening Salvo: Chewing Bubblegum and Kicking Ass V
1. Introduction: Put Yourself Behind Bars VII

PART I: SHOTGUN MUSCLE

Hands and Forearms

2: Iron Hands and Forearms: Ultimate Strength 1—with Just Two Techniques
3: The Hang Progressions: A Vice-Like Bodyweight Grip Course 15
4: Advanced Grip Torture: Explosive Power + Titanium Fingers 39
5: Fingertip Pushups: Keeping Hand Strength Balanced 47
6: Forearms into Firearms: Hand Strength 57
A Summary and a Challenge

Lateral Chain

7: Lateral Chain Training: Capturing the Flag 63
8: The Clutch Flag: In Eight Easy Steps 71
9: The Press Flag: In Eight Not-So-Easy Steps 89

Neck and Calves

10. Bulldog Neck: Bulletproof Your Weakest Link 113
11. Calf Training: Ultimate Lower Legs—No Machines Necessary 131

PART II: BULLETPROOF JOINTS

12. Tension-Flexibility: The Lost Art of Joint Training 149
13: Stretching—the Prison Take: Flexibility, Mobility, Control 163
14. The Trifecta: Your “Secret Weapon” for Mobilizing Stiff, Battle-Scarred Physiques—for Life 173
15: The Bridge Hold Progressions: The Ultimate Prehab/Rehab Technique189
16: The L-Hold Progressions: Cure Bad Hips and Low Back—Inside-Out 211
17: Twist Progressions: Unleash Your Functional Triad 225

PART III: WISDOM FROM CELLBLOCK G

18. Doing Time Right: Living the Straight Edge 225
19. The Prison Diet: Nutrition and Fat Loss Behind Bars 237
20. Mendin’ Up: The 8 Laws of Healing 253
21. The Mind: Escaping the True Prison 271

!BONUS CHAPTER!

Pumpin’ Iron in Prison: Myths, Muscle and Misconceptions 285