It seems like the most talked about aspect of the 300 movie was the actor’s bodies. Every Spartan solider looked ripped with their chisled abs and strong chest and shoulders. So how exactly do you get a group of actors to look like one of the greatest armies in history and legend?
Well Mark Twight, an exercise expert and avid mountain climber developed what he calls the 300 workout. He trained the cast for 8-12 weeks, with the 300 workout being the final test. I’ve been giving this workout to clients once in a while (and myself) and it’s a definite “feel the next day” routine.
The 300 Workout
25 pull-ups
50 deadlifts at 135 pounds
50 push-ups
50 box jumps with a 24-inch box
50 “floor wipers” (a core and shoulders exercise at 135 pounds)
50 “clean and press” at 36 pounds (a weight-lifting exercise)
25 more pull-ups
For a total of 300 reps
Routine progress is suppose to be measured by the time it takes to complete the routine. Try to rest for as little time possible in between exercises. It may take multiple sets to get through an exercise and that’s perfectly fine. The fastest in Twight’s group was a speedy 18 minutes! Consider yourself in great shape if you can finish in 30-45.
This routine is not for beginners. However it can be modified to suit different fitness levels.
Variations for the 300 Workout
-Pull Ups can be performed assisted by using a stability ball or stepping stool under the pull up bar. Or by using an assisted pull up machine, like the Gravitron.
-Deadlift, floor wiper and clean and press weight amounts can be reduced.
-For deadlifts I prefer Romanian deadlifts for less work on the low back and more focus on the legs and glutes. 50 stiff legged deadlifts is a lot for anyone that does not regularly practice them.
-Push ups can be modified.
-Box jumps can be substituted for step ups if you don’t have a 2 foot box. You can also use an aerobic step or the first step on the staircase for less height.
This workout is great for anybody that loves a challenge and loves to sweat. Even though I don’t want to look like a Spartan warrior I love this workout because it forces me to be tough on myself. I am being timed and all!
This is SPARTA!”
HA-OOH! HA-OOH! HA-OOH!
vishal
http://www.articlesbase.com/wellness-articles/300-workout-variations-671752.html
Do you guys think this is enough variation in my bicep workout to get big arms?
I do the following, usually substituting one exercise per workout for another:
Preacher Curls
Dumbbell Curls
Cable Curls
Chin Ups
Standing EZ Curl Bar Curls
Ive heard that variation is the key, and my arms have been growing, but have any tips?
Biceps are the most responcive, but dont forget that you’re going to need the rest of your arm as well. Doing Tricep exercises and forearm exercises will help.
And dont forget cardio to burn the fat off your arms. Having big arms isn’t much if you cant actually see the muscles, you want your arms to be cut =D Toss good cardio workouts into your workout and you should see more cuts, which would make your arms look "bigger"
Good Luck!
Ryan
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Well, if your looking for size do the workouts slowly. Maybe 2x as slow it really makes the difference and don’t lock out your arms keep them in constant strain,(or putting the weight in any position to where its not all on your biceps this might mean not pulling the weight all the way.
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Exercising helped me to lose lots of weight when I married it together it along with taking acai berry. I understand they say that pills will not work, nevertheless they sure worked for me, and they have been showcased on CBS News too. There is a free trial happening at the moment at http://jugrass.esomnio.com , try it out, how worse could it make things?
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