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Charles Bronson

Stephen Richards

Solitary Fitness - The Ultimate Workout From Britain's Most Notorious Prisoner Kindle Edition

by Charles Bronson (Author) Format: Kindle Edition

1,535 ratings

3.6 on Goodreads

806 ratings

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Charlie Bronson has spent three decades in solitary confinement, and yet has stayed as fit as a fiddle, gaining several world strength and fitness records in the process. Now, in this no-nonsense guide to getting fit and staying fit, he reveals just how he's done it. Forget fancy gyms, expensive running shoes and designer outfits, what you need are the facts on what really works and the motivation to get on with the job. From his cell at Wakefield Prison, Charlie has complied this perfect guide to show you the best way to burn those calories, tone your abs and build your stamina giving you the know-how you need to be at the peak of mental and physical form.

Print length

335 pages
Language

English
Publisher

John Blake
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Publication date

Jan. 31 2007
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13 years and up
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53.1 MB
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About the Author

Charlie Bronson is everyone's favorite con, as testified by his bestselling books Bronson and Insanity: My Mad Life. Renowned for his serial hostage-taking and piquant sense of humor, he has earned himself a fearsome reputation on both sides of the bars. --This text refers to an alternate kindle_edition edition.

Product details

ASIN ‏ : ‎ B0D7D3TR6L
Publisher ‏ : ‎ John Blake
Accessibility ‏ : ‎ Learn more
Publication date ‏ : ‎ Jan. 31 2007
Language ‏ : ‎ English
File size ‏ : ‎ 53.1 MB
Screen Reader ‏ : ‎ Supported
Enhanced typesetting ‏ : ‎ Enabled
X-Ray ‏ : ‎ Not Enabled
Word Wise ‏ : ‎ Enabled
Print length ‏ : ‎ 335 pages
ISBN-13 ‏ : ‎ 978-1782192558
Page Flip ‏ : ‎ Enabled
Reading age ‏ : ‎ 13 years and up
�鶹�� Rank: #154,816 in Kindle Store (See Top 100 in Kindle Store)
- #124 in Criminology (Kindle Store)
- #224 in True Crime (Kindle Store)
- #357 in True Crime (Books)
Customer Reviews:
1,535 ratings

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Charles Bronson
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Stephen Richards
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Stephen Richards, also known as "The Golden Pen", is a mind power professional and has created many best-selling books and audios in the self-help and non-fiction genre.
Turned away from non-fiction biographical writing to his true core of writing - concentrating writing in the mind power genre - Stephen created and designed his own proven and unique methods around his research into manifesting, the law of attraction, self-improvement, Cosmic Ordering and wealth creation.
See more details on his US �鶹�� profile: amazon.com/author/stephenrichards
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Customers say

Customers find the content amazing, encouraging, and motivational. They also appreciate the workout plan, saying it's a real prison exercise system for somebody who spent his whole life developing it. Readers also say the book is informative, intelligent, and has good descriptions.

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Content Workout plan Informative

8 customers mention "Content"8 positive0 negative

Customers find the content amazing, encouraging, and motivational. They say it provides sensible advice, old school work outs, and inspirational stuff.

"Amazing book, with lots of real stuff. you can become your own gym...." Read more

"Ok book, after reading I realize who would want to look like Charles Bronson beer belly and all!" Read more

"Great book, great service. No matter who you are if you don't enjoy this book there must be something wrong with you." Read more

"A good book sensible advice,old school work outs,a man who has made the best of where he is and not let it crush him down" Read more

4 customers mention "Workout plan"4 positive0 negative

Customers find the workout plan decent for someone who doesn't want to get a gym pass. They say it's a real prison exercise system for somebody who spent his whole life developing it. Readers also say the book offers sensible advice and old school work outs.

"A good book sensible advice,old school work outs,a man who has made the best of where he is and not let it crush him down" Read more

"...It is a REAL prison exercise system for somebody who spent his whole life developing it there...." Read more

"...The workout routine is decent for someone who doesn't want to get a gym pass, but doing all the routines properly takes a very long time...." Read more

"Great for people new to working out. Those who are intermediate to avid gym goers will find most of this kinda obsolete...." Read more

3 customers mention "Informative"3 positive0 negative

Customers find the book very informative, intelligent, and has good descriptions. They also say it's a pretty decent read with a fair deal of inspirational content.

"...when i decided to by this book, the book is a great size, has good description and contrary to what a lot of people say its pretty easy to figure..." Read more

"This book is a pretty decent read, it's got a fair deal of inspirational and motivational stuff in it...." Read more

"Very informative and intelligent." Read more

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barry roberts
Work out or rust out
Reviewed in Canada on March 23, 2024
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A good book sensible advice,old school work outs,a man who has made the best of where he is and not let it crush him down

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† Mox †
Amazing book, with lots of real stuff. you can become your own gym.
Reviewed in Canada on December 22, 2020
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Amazing book, with lots of real stuff. you can become your own gym. I would recommend anyone who wants to change their life and start working out to read this book.

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2 people found this helpful

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Robin Corner
... equipment and how to develop a program - was excellent and encouraging
Reviewed in Canada on May 29, 2015
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The material I was looking for - how to train using nothing but body weight exercises and no equipment and how to develop a program - was excellent and encouraging.

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Arfon Davies
Worth it if you have commitment
Reviewed in Canada on August 2, 2013
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hey so i had this book on pdf for a while a was following it, for about 3 weeks and prior to that was doing a different workout with weights for 12 weeks, so i was committed when i decided to by this book, the book is a great size, has good description and contrary to what a lot of people say its pretty easy to figure out what its trying to describe, i love the dynamic excersises and the nutrition info, if your new to working out and getting fit i would recommend this to anyone, worth every penny, and as long as you can put in the commitment and time theres no reason it shouldn't work for you.

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2 people found this helpful

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Rico Khan
Train like Bane, uh, I mean Bronson
Reviewed in Canada on June 26, 2015
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Tom Hardy portrayed Charlie Bronson in the movie of the same name. When I went through the book's methods I found that it is more like what Batman's Bane ( also, portrayed by Tom Hardy in the Dark Knight Rises ) would train to get strong in solitary confinement. Heck - Bronson IS Bane but even more scary! Tom Hardy probably used the strength training methods to develop his physique for both movies. I don't know how other books on penitentary or prison strength training is like but this manual had a gritty authenticity to it. It is a REAL prison exercise system for somebody who spent his whole life developing it there. As far as pragmatic fitness books go there is no better and cheaper way to get stronger simply.

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Kelly
Good book, not a great workout plan.
Reviewed in Canada on April 23, 2015
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This book is a pretty decent read, it's got a fair deal of inspirational and motivational stuff in it. He has some good ideas like always trying to eat whole foods instead of relying on supplements, although some of the health tips are suspect. The workout routine is decent for someone who doesn't want to get a gym pass, but doing all the routines properly takes a very long time. I was clocking in at around 2 hours per workout.

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Cody Anderson
Great for first timers
Reviewed in Canada on April 25, 2021
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Great for people new to working out. Those who are intermediate to avid gym goers will find most of this kinda obsolete. Works great for me though I'm in lockdown in camp when I'm not working can do everything in my 6ft x 10ft room with a bed and desk minus the chin ups

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Kira the Toy Maker
Where there is a will there is a way
Reviewed in Canada on July 25, 2022
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The old boy knows what he is talking about. After two weeks of following Charlie's routine I lost fifteen pounds and one dress size. Stick with it and you will see and feel the results.

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Simon L.
Pour ceux qui se sortent les doigts du C**
Reviewed in France on October 25, 2013
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Non linguistes passez votre chemin, ce livre est intégralement en anglais et ne sera probablement jamais traduit. Cela rend la compréhension de certains exercices assez délicate. Toutefois, si vous arrivez à survivre au mois d'entraînement concocté par le plus célèbre détenu du Royaume-Uni, vous pourrez être fier de vous. Réservez-vous une heure et demie par jour pour ce programme assez économe en matériel, mais qui vous fera baver des ronds de chapeau.

J'ai pour ma part été très assidu à ce truc et j'ai sué des litres de flotte. Si vous pensez que ce livre vous dira comment soulever de la fonte, passez votre chemin. Il s'agit ici exclusivement de renforcement musculaire et de gainage ou le plus souvent, c'est votre propre poids qui fait office de bloc à soulever.

Petit plus, le solitary commitment, qui est un contrat avec soi-même. Amusant à lire et très révélateur de l'esprit de Charles Bronson.

Bon courage, bonne suée!

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Eduardo Silva
Boas informações.
Reviewed in Brazil on June 29, 2019
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Interessantes dicas de exercícios e alimentação.

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Armando N. Roman
The only fitness book you'll need.
Reviewed in the United States on March 12, 2010
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When I first found out about Charles Bronson, I was blown away. He single-handedly shut down a prison after taking a news reporter 'hostage' just to mess with everyone and show how bad of a dude he was. He punched through a sheet of bulletproof glass. He held numerous records for push ups and sit ups. He has the title of 'most dangerous criminal in England', and here the guy's never killed anyone! But it's easy to see why the guy's so dangerous- he's more fit than most professional body builders, and he doesn't even have regular access to a gym or healthy foods. And yet, the guy went and wrote this book, and is letting us in on his secrets on how he did it. As far as I'm concerned, he's the man for that alone. I got this book to see what it is he all does, and to try it out for myself. Keep in mind that I'm not some kind of exercise maniac, though I do try and do 300 push ups, sit ups and leg lifts a night at the very least. But after doing just -one- of the Solitary rounds, I was sweating and my muscles felt hard for a good hour or two after I was done!

Solitary Fitness has tons of great information before and after the actual Solitary Fitness program. Bronson (who sometimes refers to himself as Bronco) tells you what stretches are important, how many of them to do and for how long. I know that stretching is important before working out, and I spend at least 20 minutes doing stretches before I lift weights or go over my martial arts move set, but some people don't get it, and Bronson drills it in your head how important they are. He then goes over how to work on specific muscles and single them out, which you'll be able to do quickly thanks to his instructions. The majority of exercises here involve stretching and resistance. At first, they might sound stupid because you can't imagine these getting you ripped, but they're there to prepare you for the bigger ones later on. And at the same time, this book isn't meant to get you looking like Arnie, who Bronson likes to pick on a lot here. No, Solitary Fitness is about changing your life style and getting you prepared for anything once you're fit. And because nearly every single muscle is covered in this book (even the muscles within your rear, and those in your genitals), you -will- be ready for anything. Bronson is a very educated man when it comes to fitness, and it shows just a few pages into the program here. He knows what he's talking about, from what each muscle does to what foods are best for you and why.

Some complain about how unorganized the book is, then try to use Bronson's status as 'just a criminal' as the excuse for that. He's not trying to make a professional exercise book. Bronson's writing style is good because you feel like he's actually talking to you directly, and not just listing steps and letting you figure the rest out with the pictures. I didn't find the book unorganized, though Bronson himself even makes fun here and there, saying that he should've put something in a section a few dozen pages before. But this print of the book, the one pictured here on �鶹��, does have a few problems with the organization, and that's the publisher's fault for overlooking it. Some parts tell you to refer to the picture or chart below/above, when sometimes it's on the previous page, or you have to turn the page to see it. 'not Bronson's fault, but they should've caught this and fixed it just to help things out. Also, I've seen the first edition of this book, and it had better quality photos. In this print, they're VERY dark and sometimes it's hard to make out the muscle definition in the models. 'not a big deal, but if you can find the first version, go for that one. His great drawings look good still, and these help show you how to do some of the exercises as well, though they're also comical of course.

I've spent a lot of years lifting weights here and there, have 12 years of martial arts experience, and like to work out in my free time, but Solitary Fitness seems to be my calling for getting a harder, tougher body. You can do these exercises anywhere, anytime. The only things you'll need for some are things like a towel, cement block or a chair. And get this- a good portion of the book's opening is praise from several well-known athletes and sports figures. A champion boxer noted that when he said his inspiration was Bronson, that got edited from tv. Why? Because he's a criminal? The fact that Bronson's program reached a professional boxer shows you that this is the real deal. Get this book before it goes out of print again and share it with your friends. You won't be disappointed. I mean, there's a section called 'Solitary Cow Punch' for crying out loud. Don't you want to learn how to throw a punch strong enough to knock out a cow!?

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Dean John Aaron
Four Stars
Reviewed in Australia on February 13, 2018
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An informative no non-sense approach to strength training and fitness.

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Krypto
Genial
Reviewed in Germany on October 27, 2019
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Das ist ein richtig gutes Trainingsbuch, das einen Ansatz verfolgt, den man am ehesten von John E. Peterson kennt und der sicher auf Charles Atlas Trainingsplan fußt.
Das Buch ist (gewollt) anders als andere. Das beginnt damit, dass eine überaus muskulöse Frau, „Storm“, als Model für die Übungen fungiert. Den Autor selbst sieht man nur auf wenigen Bildern und auf eigenen Zeichnungen, die allesamt witzig und gelungen sind.
Anders ist auch der Schreibstil, den man mitunter als vulgär bezeichnen kann. Trotzdem hatte ich zu jeder Zeit den Eindruck, dass hier jemand schreibt – wer es auch in Wahrheit gewesen sein mag – der richtig viel Ahnung hat. Mitunter hat mich das an Paul Wade erinnert, der auch in einem Satz die dümmsten Sprüche plappert und im nächsten Satz einen sehr schwierigen Sachverhalt mit einfachsten Worten auf den Punkt bringt. So ist das auch in diesem Buch.
Das ganze Programm lässt sich auch wirklich nur verstehen, wenn man bereits Vorwissen- bzw. -erfahrung hat. Ansonsten nämlich übersieht man, wie sich das Programm zusammensetzt.
Es besteht nämlich aus zwei Hauptbereichen, nämlich
a) Grundübungen mit dem eigenen Körpergewicht und
b) isometrischen Übungen.
Und tasächlich ergibt diese Kombination Sinn, denn hier kann man wirklich weitestgehend ohne Geräte trainieren, wenn man mal von einem Handtuch oder einem Stuhl absieht.
Gerade die isometrischen Übungen sind eine super Ergänzung zu den allseits bekannten Körpergewichtsübungen. Isometrisch zu trainieren bedeutet nämlich, eine fast maximale Spannung in den Muskeln für ca. sieben Sekunden zu halten. Und dieses isometrische Training– das gilt als erwiesen – hat eine erhebliche Kraftsteigerung zur Folge.
Durch die Kombination dieser oben genannten beiden Grundbausteine des Trainings, kommt man tatsächlich ohne Geräte aus.
Einen ganz ähnlichen Ansatz findet man bei John E. Peterson in „Pushing Yourself to Power“.
Aus diesen Grundübungen, in Verbindung mit den isometrischen Übungen, entwickelt der Autor einen Trainingsplan, der jeden Tag etwas anders aussieht.
Um es mal an einem Beispiel zu verdeutlichen, weil das anschaulich ist:
Bei der ersten Übung werden Liegestütze absolviert. Die nächste Übung – quasi als Gegenspieler Übung – sieht dann so aus: Man nimmt ein Handtuch, hält es mit kurzem Handabstand vor die Brust und zieht es, mit den Ellenbogen nach hinten zeigend, mit aller Kraft gegen die Brust. Diese Spannung in den hinteren Schultermuskeln hält man für sieben Sekunden. Anderes Beispiel: Man absolviert ein paar gesprungene Kniebeugen (Star Jumpers). Anschließend geht man in den Ausfallschritt. Man beugt sich mit geradem Rücken vor, umklammert das vordere, bebeugte Bein, so dass die Hände sich verriegeln, und zieht mit aller Kraft nach hinten. Die Spannung hält man für sieben Sekunden. Das ist wie einbeiniges Krezheben ohne Hantel. Man versucht sich quasi selbst hoch zu heben, drückt aber mit dem vorderen Bein dagegen. Ohne eine Hantel zur Verfügung zu haben, trainiert man so die Hebekraft – genial.
Dass diese Art des Haltetrainings tatsächlich hervorragende Kraftsteigerungen bringt, wies Theodor Hettinger bereits in den 60er Jahren nach.
Nachteile des Buchs:
1. Man braucht viel Vorwissen, um zu verstehen, welch geniales Programm da serviert wird. Wer keine Ahnung hat und durch das Buch blättert, der wird den Wert nicht erkennen.
2. Man muss viel blättern, um sich einen Trainingsplan zu erstellen, den man auf einen Blick einsehen kann.
Für wen ist das Buch geeignet?
Wenn man wirklich keine Geräte benutzen will und trotzdem alle Muskeln trainieren möchte, dann ist dies das einzige Buch, das hier die Brücke schlägt.
Dieses Buch hat jemand geschrieben – wer es auch immer war – der richtig viel Ahnung und praktische Erfahrung hatte.
Es gibt nicht eine einzige unsinnige Übung. Man muss nur lernen die isometrischen Übungen so zu absolvieren, dass sie dort wirken, wo sie wirken sollen. Aber auch das ist gut beschrieben und auch lernbar.
Wenn ich keinen gut ausgestatteten Trainingsraum hätte, müsste bzw. wollte aber meinen Körper komplett trainieren, dann wäre dieses Programm meine erste Wahl.
Wer Lauren nicht mag, weil man zu viele Gegenstände benötigt, der wird hier fündig. Wer Wade nicht mag, weil die Progressionsstufen zu langwiederig sind, der wird hier fündig.
Wer nur ein kleines Zimmer hat, in dem er trainieren will, und in dem sich nur ein Handtuch und ein Stuhl befinden, der kann loslegen.

Fazit: Auch wenn man es nicht erwartet und dem Autor schon gar nicht ansieht, ist dies ein geniales Programm, das man in dieser Form nirgends findet.

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