The 300 workout

[iksrtfo]

This is what the guys in the movie "300" did to get ripped. What do you think?


a) Pullups - 25 reps
b) Deadlifts with 135lbs - 50 reps
c) Pushups - 50 reps
d) 24-inch Box jumps - 50 reps
e) Floor wipers - 50 reps
f) Single-arm Clean-and-Press with 36lbs Kettlebell - 50 reps
g) Pullups - 25 reps


Read up on it here:

[Only registered and activated users can see links]

[viru§™]

This is what the guys in the movie "300" did to get ripped. What do you think?


a) Pullups - 25 reps
b) Deadlifts with 135lbs - 50 reps
c) Pushups - 50 reps
d) 24-inch Box jumps - 50 reps
e) Floor wipers - 50 reps
f) Single-arm Clean-and-Press with 36lbs Kettlebell - 50 reps
g) Pullups - 25 reps


Read up on it here:

[Only registered and activated users can see links]


That's a test, not a workout. The guys from 300 done a different workout every day, kind of like Crossfit.

[iksrtfo]

No it's actually called "The 300 workout"

It's on the men's health site.
My brother does this and he has been toning up from it.
I doubt he does the full set of reps but he is doing this workout.


Sometimes a movie takes off for no apparent reason.

And sometimes the reason is readily apparent. Take 300, for instance. This epic account of an ancient battle between the Spartans and Persians contained the kind of eye-popping visuals and head-snapping violence that men can't get enough of.
________________________________________

RELATED CONTENT
Read about Gerard Butler's training for the movie 300 and about his toughest challenge ([Only registered and activated users can see links])
________________________________________

Plenty of women, too, appreciated the parade of ripped bodies. The movie made a record $70 million in its first weekend and earned $210 million domestically since March.

The release of the DVD today will no doubt extend the phenomenon.

At MensHealth.com, 300 has been a sensation as well. Ever since Gerard Butler appeared on the cover of the March issue of Men's Health, visitors to the website have been clicking on everything 300.

By far the most popular video on our site since March has been the "300 Workout," as demonstrated here by Men's Health contributor Craig Ballantyne, CSCS, M.Sc., a strength and conditioning coach in Toronto.

"It looks simple on paper, but I promise you, it's a great workout," posted one man on MensHealth.com.

Another posting noted the extreme interest generated: "I sense a new 'Brad Pitt in Fight Club' standard being born."

Butler's training for 300 simultaneously built muscle, increased muscular endurance, and stripped fat fast. To achieve movie muscles that pop, he and other cast members used this grueling, unorthodox 300-rep rite of passage.

Ballantyne put together this workout video series for you to follow along with and -- provided you're fit like a king-- try for yourself.

"One actor from 300, Andrew Pleavin, completed the workout in 18 minutes,11 seconds," says Ballantyne. "He didn't practice this workout...and neither did I. My time? 19:07. My butt was kicked by a Hollywood actor!"

"It's a brutal workout, starting out strong and slowing down, finishing at a crawl," explains Ballantyne. "I don't plan on doing that any time soon or, really, ever again."


For a Spartan-sized challenge to your daily routine, consider this your new fitness gauntlet:

a) Pullups - 25 reps
b) Deadlifts with 135lbs - 50 reps
c) Pushups - 50 reps
d) 24-inch Box jumps - 50 reps
e) Floor wipers - 50 reps
f) Single-arm Clean-and-Press with 36lbs Kettlebell - 50 reps
g) Pullups - 25 reps

All exercises are done without scheduled rest between moves. Obviously this is an advanced workout...you shouldn't do it unless you are already in great shape.

Fortunately, this can all easily be adapted. Appropriate exercises can be subbed in: Drop down to 150 total reps, or 4-6 exercises of 15-25 reps each. For example, you might try this workout, great for a guy with moderate fitness:

15 bodyweight rows
25 bodyweight squats
15 pushups
50 jumping jacks
20 mountain climbers
10 close grip pushups
15 bodyweight rows

[Relentless]

like virus said this is more of a test, if you watch the 300 journals their coach says he changes their workouts everyday.

[gutto]

I Thought The 300 Was Computer Generated If So Why All The Hard Work

[Tuco]

PMp9orjb_RI

[Relentless]

where can i find those sprint bands?

[Johnboy2007]

Watched the dvd other day and all the special features. I dont think i could do all of the above work out ( wouldnt want to tbh like my work out). In the diarys the coach said they never did the same work out twice and also that there was a vast amount of exercise. From standard - to endurance - gymnastics - to weight lifting . + for a film like that they would have at least one nutrionalist expert designing a diet regime for them. Alot of expert help. Unless i had the same i wouldnt expect to end up looking like any of those guys.

[Relentless]

Watched the dvd other day and all the special features. I dont think i could do all of the above work out ( wouldnt want to tbh like my work out). In the diarys the coach said they never did the same work out twice and also that there was a vast amount of exercise. From standard - to endurance - gymnastics - to weight lifting . + for a film like that they would have at least one nutrionalist expert designing a diet regime for them. Alot of expert help. Unless i had the same i wouldnt expect to end up looking like any of those guys.

spot on.

[Johnboy2007]

spot on.


One thing alot of people dont seem to get. My diet = far far from perfect but im not gunna delude myself i can get a body like people in films or even top boxers that can afford to have 1 the best training and 2 the best nutrionalist adivce , they go hand in hand.

[viru§™]

One thing alot of people dont seem to get. My diet = far far from perfect but im not gunna delude myself i can get a body like people in films or even top boxers that can afford to have 1 the best training and 2 the best nutrionalist adivce , they go hand in hand.

You don't need help from a nutrionalist to have a good body. If you do a bit of research you'll find eating healthy isn't difficult.

[Johnboy2007]

I never said you did im a firm believer in eating healthy and exercising well and not worrying too much and your body will take care of its self. But thats not what i said . What i said was that, that work out there doesnt mention the fact that the people in that film would have had an expert nutritionlist working out every gram of every piece of food in there diet. All im saying is that if you followed the above exercises you would not look like ud just walked off the set of 300. I know i couldnt look like that without the same help those films stars did. If you think you can then all respect to you.

[iksrtfo]

I don't think anyone thinks they will look like the stars from the movie from it but maybe see some results in toning from it.

[Johnboy2007]

"This is the work out from 300 what do you think"

What iv posted is what i think. 1 i dont think thats the full work out they would have used 2 they would have had a nutrionalist.

Just what i think nothing more nothing less lol:good

[achillesthegreat]

i fuckin love 300. dont get me started on it.

G.Butler is a fucking monster, he would do push ups and weights in between takes.

[Johnboy2007]

I only saw it last week , it friggin rocks

[gregsid]

Yeah, that one that you posted is a "test" that they do. Something like an initiation, they called it.
They call it the "300 Workout" because it's 300 reps in it and you do it as fast as you can.

I took it a little while back and added a few things and made it into a workout you can do every other day or whenever.

Warmup:
-Jumprope @ 3 Rounds, 3min each
-Stretch @ 10min

Set 1: 20-30sec maximum break between each set
-25x Pull ups
-20x Deadlift @ 155lbs
-40x Pushups
-25x Box Jump @ 3ft
-40x Floor Wiper @ 80lbs
-25x Situp Medicine Ball Slams @ 12lbs (Start laying down, situp to standing, then slam ball down)
-15x Weighted Dips @ 25lbs
-30x Medicine Ball Sit ups /w Twists @12lbs (Back on floor, chest touch knees)
-40x KB Clean and Press (20x each arm) @ 35lbs
-40x Sledge Hammer Hits (25x each arm) @ 12lb hammer
-05x Weighted Sled Tug and Run @ 250+lbs and 20meters

*If a Sled is not availible for above exercise, do below*
-05x Farmers Walk @ 45lbs (each hand), 30meters

Set 2:
-Same as Set 1, except MAX out reps past the reps listed above.

Set 3:
-MAX Pull ups
-MAX Pushups
-MAX Medicine Ball Sit ups /w Twists
-MAX Dips

Cooldown:
-Stretch @ 5min

[achillesthegreat]

The video posted on the first page looks like its preparing soldiers for war. Its great.

[silvy_chris]

where can i find those sprint bands?

i was interested too so ......


[Only registered and activated users can see links]

[JMonster]

i didn't see the movie, nor do i want to, but i unfortunately saw commercials and i KNOW those dudes did more than those worksouts u posted. they probably shot so much steroids too lol...it's hollywood man, they have shit we never even heard of

[Shev]

I hate the movie with a passion but Gerard Butler is not too bad, anyways Haglers training is more spartan than those Hollywood pretenders.

[Butch Coolidge]

I hate the movie with a passion but Gerard Butler is not too bad, anyways Haglers training is more spartan than those Hollywood pretenders.

But Hagler was a real fighter and a real competitor he had to be spartan like in order to go as far as he did.

[viru§™]

anyways Haglers training is more spartan than those Hollywood pretenders.

Why compare actors training for a part in a movie to a professional fighter's routine?

[Brighton bomber]

i didn't see the movie, nor do i want to, but i unfortunately saw commercials and i KNOW those dudes did more than those worksouts u posted. they probably shot so much steroids too lol...it's hollywood man, they have shit we never even heard of

No they just used make up an CGI to enhance the actors appearance. In some scenes if you look closely you can tell they used make up on the Spartans six pack.

[gregsid]

No they just used make up an CGI to enhance the actors appearance. In some scenes if you look closely you can tell they used make up on the Spartans six pack.

No, the only thing they used was shading which the film naturally had.
They worked for what they had in that film. They worked 6 hours a day for 4 months straight.
Just because you don't think it's possible doesn't mean you have to talk shit about someone elses hard work, none of it's fake.

[PepeM]

No they just used make up an CGI to enhance the actors appearance. In some scenes if you look closely you can tell they used make up on the Spartans six pack.


Thats most likely true. Thats very common in movies. I mean, theyre really fit guys, its not like if you can just put make up on anyone so they look like that, but their looks can certainly be enhanced.

[Johnboy2007]

They deffo had darkend shades around the abs and pecs but i think as well as deffining them it was meant to look like mud and grime from battle. Earlier in the film it wasnt as apparant before the battle

[Brighton bomber]

No, the only thing they used was shading which the film naturally had.
They worked for what they had in that film. They worked 6 hours a day for 4 months straight.
Just because you don't think it's possible doesn't mean you have to talk shit about someone elses hard work, none of it's fake.

I never said it was not possible it is very possible for a human to get in such great physical shape. Yes they worked hard to great physical shape but they simply enchanced what was all ready there.

My brother has worked in the industry and he is very capable of spotting what has been done to alter an image he could even possibly tell you which computer programme they used to do it. If you know what to look for it becomes very obvious.

[viru§™]

I never said it was not possible it is very possible for a human to get in such great physical shape. Yes they worked hard to great physical shape but they simply enchanced what was all ready there.

My brother has worked in the industry and he is very capable of spotting what has been done to alter an image he could even possibly tell you which computer programme they used to do it. If you know what to look for it becomes very obvious.
So you're saying they edited every single frame to make the actors look more muscular? What you are talking about is done on posters and advertisements, not on films.

Why is it so hard to believe they worked extremely hard every day and stuck to a strict diet?

[gregsid]

So you're saying they edited every single frame to make the actors look more muscular? What you are talking about is done on posters and advertisements, not on films.

Why is it so hard to believe they worked extremely hard every day and stuck to a strict diet?

Thank you.

[Brighton bomber]

So you're saying they edited every single frame to make the actors look more muscular? What you are talking about is done on posters and advertisements, not on films.

Why is it so hard to believe they worked extremely hard every day and stuck to a strict diet?
No of course not that is ridiculous anyone could see if some 6 foot skinny 160lbs actor got turned into a 200lbs of solid spartan muscle, cgi is good but not that good, at least not yet.

They have simply made exsisting muscles more defined by shading areas and creating artificial lighting to make certain muslces seem more ripped than they really are by creating deeper shadows. While all those actors cleary did train to acheive a very high level of fitness, they were simply not as impressive in real life as on film.

You would be shocked how much cgi is used in movies these days, even in movies you wouldn't expect had any special effects whatsoever.

[Shev]

Why compare actors training for a part in a movie to a professional fighter's routine?

I compared them because this is a boxing forum, the actors did weight lifting and plyometrics. I was just pointing out that Hagler's routine is more oriented to boxers here than the movie.

[alpo1]

The guy who did the men's health interview said he couldn't train for 6 months- a year after filming because he was overtrained. To be honest actors that have to bulk up usually take roids. This is because they have a short space of time to get in shape and they can't risk not getting the right physique before the deadline.

[Relentless]

The guy who did the men's health interview said he couldn't train for 6 months- a year after filming because he was overtrained. To be honest actors that have to bulk up usually take roids. This is because they have a short space of time to get in shape and they can't risk not getting the right physique before the deadline.

bullshit, just because they look ripped to the tits they juice?

[viru§™]

The guy who did the men's health interview said he couldn't train for 6 months- a year after filming because he was overtrained. To be honest actors that have to bulk up usually take roids. This is because they have a short space of time to get in shape and they can't risk not getting the right physique before the deadline.

Post a link to a page where it says an actor is taking roids to gain mass. If you can't don't post stupid shit like that, it makes it look like they didn't have to work hard. Even people taking steroids have to eat and train like a madman to gain mass, you don't suddenly get huge.

[alpo1]

Of course you have to work hard on roids, but it helps you gain muscle whilst loosing fat at the same time. Have you ever tried going from 160 to 200+ in 6 months whilst simultaneously loosing bodyfat until your totally ripped? Even when roy jones (an athlete with very good genetics) went up to heavyweight there were suspicions that he took the balco stuff. So are you telling me that actors can do the same thing with this shitty 300 routine and a few protein shakes?

You think a movie company with millions of dollars behind it couldn't get the best 'supplements' to get is actors in shape?

[viru§™]

Of course you have to work hard on roids, but it helps you gain muscle whilst loosing fat at the same time. Have you ever tried going from 160 to 200+ in 6 months whilst simultaneously loosing bodyfat until your totally ripped? Even when roy jones (an athlete with very good genetics) went up to heavyweight there were suspicions that he took the balco stuff. So are you telling me that actors can do the same thing with this shitty 300 routine and a few protein shakes?

You think a movie company with millions of dollars behind it couldn't get the best 'supplements' to get is actors in shape?

1. The actors dedicated months of their lives to pure training and eating what they were told and when to eat it.
2. At least research what you're trying to argue. The actors from 300 didn't have a set routine, they never done the same routine twice, every single day was different.
3. Most didn't have to gain much mass, specially not 40+ pounds.

[Relentless]

:lol: steroids dont make you lose fat and put on muscle mass.

[alpo1]

:lol: steroids dont make you lose fat and put on muscle mass.

They can help you increase lean muscle whilst keeping fat down, so your bodyfat % goes down.

And I misread the article I thought it said that 1 guy went from 160 to 200.

And there was nothing in the mens health article that said the actors took roids. It just said they were burnt out after that training. The guy said he couldn't train after that for 6 months- a year and lost the gains he made. So these workouts aren't ideal for the average guy, you wouldn't be able to sustain the hard work.

[4eyes]

:lol: steroids dont make you lose fat and put on muscle mass.:rofl

I guess ya never heard of Winstrol

[Des]

But what have the "300 workout" have to do with boxing training?

I also read the article in Men's Health, and the guy told that he was overtrained after the movie. So it is not a good work out routine for a boxer, is it?

Also in boxing it is not about looking good, it's about creating the best body possible for combat.

[Dumi]

The 300 workout is something that's not too bad as a mini test of yourself once in a VERY, VERY long time. Make it a regular routine and you'll fry your CNS.

And yes, most of the guys' abs look like that because of the lighting they did to accent shadows in certain areas. Not saying they didn't work hard and diet like mad because they did, but let's keep a little common sense huh?

[elTerrible]

Post a link to a page where it says an actor is taking roids to gain mass. If you can't don't post stupid shit like that, it makes it look like they didn't have to work hard. Even people taking steroids have to eat and train like a madman to gain mass, you don't suddenly get huge.

average actors? probably not, they can and do use body doubles as well for the close ups anyways

I forget where I read it at, but I remember them saying that for some movie with brad pitt where there was a scene of his ass, that they actually used a body double for it. All the women fans were duped.

So probably not a lot of hardcore steroids unless youre talking about Stallone who is fucking 60 years old and just got busted for bringing HGH on a plane:rofl