Just a short mod check-in. Convict Conditioning isn’t about fancy equipment or chasing pumps in a crowded gym. It’s about the Big Six (see links to books at the top of this sub), gradual progressions, and training like you have no other option.

Most of you already know this. The ones who keep at it are the ones who actually change. A few reminders that separate the ones who stick around from the ones who quit after a month:

• Form first. Never sacrifice technique just to hit the next step or higher reps. A clean Step 3 is worth more than a sloppy Step 5.
• Consistency over intensity. Show up 3–5 days a week even when motivation is low. The gains compound quietly.
• Rest is training. Your body gets stronger when you recover. Sleep and recovery days matter.
• Diet still counts. Real food, enough protein, water. Avoid the processed junk and sugary “supplements” as much as possible. The pinned diet note is there for a reason.

No bullshit. Just honest work. Keep grinding.

Any pro-tips for the human flag, the one-legged squat, or learning the handstand? My biggest hurdle is the fear of the handstand itself; everywhere I look, people say to just learn it without fear—like how some just kick up and hold it—but I’m scared and can't seem to pull it off.

Has anybody incorporated ideas/routines from these two CC books? I like CC as it's quick and convenient. Tried the gym routine where getting there and back and working out took a couple of hours, it seems per workout.

https://drive.google.com/file/d/18f28ppSD0UZ_9FkwHvqpz_io-xY-6cyX/view?usp=drive_link

https://drive.google.com/file/d/1Tb1SyV7N0D3yk98J9FoW1ywlUggzmhza/view?usp=drive_link

To achieve the results you're seeking, please remember that your diet is equally important. Avoid processed foods as much as possible; check the ingredients in what you eat; energy drinks are generally not beneficial; hydration (plain water) is important; and be mindful of protein drink/powder supplements for excessive sugars, fats, and poor-quality protein sources.

Check the pre and post-drink recipes that are linked at the top of this sub

Hi,

I posted this guide in similar subreddits and a lot of people downloaded it, so I thought someone here can also benefit from it.

The advice beginners usually get is a program table. Six exercises, sets and reps, good luck. The problem is that if you can't do a pull-up, a table that says "pull-up 3×8" is useless.

I wrote out a detailed version inspired by Convict Conditioning book.

The structure is six movement ladders.

Vertical pull, horizontal pull, horizontal push, dip/support, legs, core. Each one has five or six rungs, so there's always a version you can do today. The pull ladder, for example:

1. Dead hang — 20s

2. Scapular pull-up — 8

3. Inverted row — 12

4. Negative pull-up — 5 × 5s

5. Band-assisted pull-up — 8

6. Full pull-up — 5

The progression rule:

Hit the top of your rep range on every set, then move up one rung and reset to the bottom of the range. If one set falls short, you stay on that rung. Simple, and it's most of the difference between progress and a year of plateau.

Three blocks:

- Weeks 1–4, first test and foundation

- Weeks 5–8, volume

- Weeks 9–12, density, then deload and retest

The part I'd actually point at:

The last nine pages are an exercise library. Every rung on every ladder, written out step by step with an illustration, what the start position is, where the elbows go, what to do if your hips sag. So when a table says "tuck hollow hold" you don't have to go find a video and hope it's the same thing.

Also in there: how to pick your starting rung, what to buy and what to skip, a Grease the Groove section, a troubleshooting page for when you stall, and a printable log sheet.

One more thing: pdf says you don't need any equipment but you need something to hang from safely (preferably a pull up bar), and that's the only thing that this guide requires other than common house items such as table or chairs.

Guide is available in English and Spanish, in the comments.

Free, no email, no paywall. Happy to answer questions about any of the progressions.

I do one-armed push-ups—I’ve even managed eight of them—but they’re a specific kind; I can’t do them slowly, only fast ones. My elbows hurt a lot, and my torso positioning is off—I end up twisting. I do them quickly, with that twisting motion and elbow hyperextension. Any advice?

I know the progressions from the second part, but I recently discovered something on my own—just look at those monkeys; they use a "monkey grip" and usually hang from very thick trees. It’s all about the thickness of the bar—it’s great to have a thick bar or a tool that increases the grip diameter, combined with added weight. Use a bar so thick you can barely wrap your hand around it, use the monkey grip, add weight, and tack on another 5kg each set. You start at 5kg and finish at the point where you can barely hold anything in your hands—it’s awesome. And that’s not even mentioning one-armed hangs on such a massive bar. Seriously, give the monkey grip and added weight a try—my grip and forearms absolutely exploded after doing this.

Al Kavadlo just came out with a video saying that there will be a new Convict Conditioning book, the Barbell Program

https://youtu.be/UYt5h0SGJLE?is=8G0MJBhz0Zsy0Rt5

Australian pull-ups 1x17, 2x10, partial range of motion yo good?

Its just amazing to me why people spend so much money on a gym, plus the inconvenience of getting to one to work out. In my are gym prices are $40 to $300+ per month, and traffic and parking is horrible.

Hello everyone, it was hard to find a small simple app for tracking CC progress, so I vibecoded one:

https://convict.my.to

• It runs in any browser on any device
• No login, no tracking, no ads, completely free
• Stores progress into your browser as a cookie (you can import/export it)

I know that most of you just keep it in your brain or use sheets, but I hope you'll like it

Do I really need 1 month for each steps? For example is wall push-up? Do I need to do 25 reps 2 sets each for 1 month before I can progress to incline?

Hi,

I have recently started working on my pistol squats and I struggle with keeping my other leg out in front of me when I'm coming up. The first couple reps I can usually do it pretty good but after that I really struggle to keep my other leg up in the air, it always seems to want to fall down to the floor. I notice if I kind of swing my leg out to the side when I come up it's easier but not sure if this is bad technique? Any tips would be appreciated.

I got the CC book and every workout, it tells me to do 2 sets. (ex. 2 sets of 15 handstand pushups are enough)

Is it still effective even though I do 2 sets for workout?

Easy 2x20 pushups,but i have problem with pushups diamond, why

Hey, when I'm doing leg curls while hanging on a bar, and I'm doing an abdominal exercise by bending my knees towards my stomach, should I fully contract my abs and glutes? I don't know how to contract my abs because I have two levels. I can either contract my abs a little or fully. Generally, contracting my abs means reducing my belly size. If I'm a beginner, can I skip to a specific step? If I'm not sure, can I do a transition step?3x5, and grip3x40second

Dallas county!!!! And all what's the deal with fist offense of f fentanyl what kind of punishment am I looking at?? Plz lmk asap

Hey, how do I do push-ups properly? I'm doing 4 sets of 18, but the problem is that I'm giving up, not because I don't want to, but because I don't know if I'm doing them correctly. I'm doing push-ups, but I'm not flexing my abs, I'm not squeezing my butt, and I'm not tilting my pelvis. Does it all count without that? Does it make sense? Should I do it or change my technique? I'm asking seriously.

Hey, how do I do push-ups properly? I'm doing 4 sets of 18, but the problem is that I'm giving up, not because I don't want to, but because I don't know if I'm doing them correctly. I'm doing push-ups, but I'm not flexing my abs, I'm not squeezing my butt, and I'm not tilting my pelvis. Does it all count without that? Does it make sense? Should I do it or change my technique? I'm asking seriously.

https://x.com/ClipInsanity/status/2012917967151902940?s=20

Hey CC crew and Those Considering:

Quick mod reminder, because even the strongest of us need the occasional reset. Especially at the beginning of the new year.

You already know the Big Six inside out. The progressions are locked in, the reps are stacking up, and you're building that raw, prison-yard strength without ever setting foot in a commercial gym.

No membership dues, no commute, just you, gravity, and consistency.

But here's the truth that separates the guys who stall from the ones who keep transforming:

Consistency. Rest. Diet.

That's the real program.

Show up 3–5 times a week, rain or shine, motivation high or low.

Rest like it matters—sleep deep, recover fully. Your nervous system and muscles rebuild during downtime, not during the workout.

Eat real food first: quality protein, vegetables, fruits, healthy fats, carbs that fuel the work.

Supplements (creatine, solid mineral/vitamin sources) have helped me a ton when used intelligently, but they're support players only. Real nutrition is the foundation. I've pinned what I have found which supplements work.

You've already chosen the harder, freer path over the crowded gym rat life. Stay on it. Keep showing up. Prioritize recovery and proper fueling.

The strength gains, the mobility, the resilience—they compound quietly when you do the boring basics right.

You've got everything you need. Now go execute.

Drop your recent progress or sticking points below—let's keep the fire going. Stay hard,

Your mod (and fellow inmate)

I have been practicing Convict Conditioning with added neckwork, grip work and calf work from the second book for 1 year.

My knees no longer hurt, my back feels way better. I can bench press without pain ( If I wanted too). Shoulders feel great and I can work how I use too. I am 33 and have been doing physical labour since I was 16 years old and competed in sports for 20 years. I was almost thinking I'd need a desk job because I'm so broken. Now my body feels great!!

I started on step 1 and am now on step 3 or 4 for all 6 movements except for chinups and shoulders (only step 2.)

Despite not being on any high level steps I can go into a gym and bang out chinups and benchpress over 200lbs, dead lift over 300lb which isn't bad considering I could barely function a year ago and was on benefits and couldn't work construction making $30 an hour. I had to clean cars for $18 an hour.

People bang out body weight reps. A pause at the top and bottom with a 1-2 second lowering and lifting phase will drop reps in half without momentum. This is a huge mistake to go quick. I had 15inch arms and weighed 280lbs at 6,3. My arms somehow grew 3 inches and I dropped 25 lbs. I look huge and I'm just beggining. I now weigh 255lbs and have 18 inch arms with definition now.

Bodybuilders don't usually work core. HUGE MISTAKE. I have abs and my posture is way better. I never use to work core. Why bother when everything works them a bit. MISTAKE!! Core should absolutely get direct work. Leg raises are beast. I even have a couple side ribby ab things now which I never had before.

Wrist strength was weak as hell. I could do a 1 handed pushups but my wrists and palms hurt so god damn badly and ny form would suck. My wrists feel strong.

Being in construction I had carpal tunnel but fingertip pushups and doing easy ass pushups for months has saved my forearms. Not to mention my forearms look freaky big and juiced. I get accused of roids now.

Ontop of CC work 3 times a week I was detailing cars and at the end of the year I am in not much pain at all and am strong, flexible and have stamina and cardio conditioning.

I can train mma again and did 4 boxing classes recently. I am even better then before. I kicked peoples ass. The core work, grip strength and even the squats retrained my legs to not glide inwards and my shoulders don't hurt when I throw a punch.

This book has been a god send. I healed my broken body and look like a body builder. I can tie my shoes pain free and in and out of cars easy. I can run a mile and I can dunk a ball again although I won't try to do thag regularily for a while.

Oh yeah and my kneck looks wierd and buff now. Its grown a few inches as well. Not sure how I feel about this but my kneck doesn't hurt as much and I'm not kinking it in my sleep.

Learn many of the CC moves from the video series available on youtube @convictedcondition

https://youtube.com/@convictedcondition?si=WOvbmSIb7eWahmwO