The 300 Movie Workout - What We All Overlooked
Filed in: Sports Nutrition, Fitness Facts, Routine - April 25th, 2007 |
The movie 300 no longer needs an introduction. The connection between the movie and my site, should also be obvious. Everyone’s writing about and reviewing the movie, and the buffed up warriors, and especially - the grueling workout routine that the actors had to endure in order to look how they did in the movie. It’s obvious that a little manipulation of makeup played a small role in enhancing the definition of their physiques, but make no mistake - they DID have lean, admirable physiques that made most of us walk out of the cinema saying “wow… i wish I looked like that…”.
So, allow me to fast forward to Mark Twight - the exercise guru and former world-class mountain climber with a no-pain-no-gain attitude who is the man behind the training of the actors who he put through his routine called, what else - 300. The actors trained for a duration ranging from eight to ten weeks with a goal of shaping them to look not like bodybuilders, but as close as possible to a Greek warrior. What’s the difference you ask? A bodybuilder’s routine would focus more on individual bodyparts, tweaking and focusing on exercises that would eventually build the best looking physique - symmetrical, having correct proportions and lots of muscle mass. A ‘Greek warrior’ physique would however have a more ‘raw’ and functional appearance, not necessarily big and muscular, with a focus not on pretty looking muscles, but a fit, lean, mean machine.. basically an ordinary guy who is very fit and lean, and strong - the look of having muscles that are there for a purpose.
The routine?
# 25 pull-ups
# 50 deadlifts with 135 lbs
# 50 push-ups
# 50 box jumps (24-inch box)
# 50 “floor wipers” (a core and shoulders exercise with 135 lbs)
# 50 “clean and press” with a kettlebell (36 lbs)
# 25 more pull-ups
Sum up the total number of repetitions, and you get a total of 300, which is how the routine got its name. The challenge is that you’re supposed to do it within 20 minutes.
My opinion on the 300 Workout routine:
I think the trainers did an amazing job with the 300 workout routine. My first reaction was ‘WOW’. It is indeed an amazing routine obviously built for those who are already fit. No ordinary guy/newbie/gym first-timer can hope to pull this off.
Interestingly, as I was reading deeper into this, It took me by surprise that EVERY SINGLE SITE and REVIEW on the 300 workout routine I came across focused entirely on their workout and what the actors endured - I mean, yeah, it’s not your everyday workout routine and I take my hat/shoes and weight training gloves off for them, but the fact that everyone is only talking about their exercise routine proves to a certain extent that many still fail to realize that NUTRITION plays a BIGGER role in altering our physique than the workout itself. Muscles grow when your body is at rest - NOT at the gym. Why is everyone talking about the workout only? Why isnt there an equal amount of writeups on what they ate? I assure you they weren’t eating a bowl of cornflakes or toasted bread with jam for their breakfast. These guys were almost certainly eating like champions - eating like a Greek warrior may I say?
I’d like to stress to everyone - that the 300 workout (or any other quick-fix you see in a mag) is NOT the holy grail to a better physique. Yeah, it may help shock your system into new growth, but at the end, its that thing you’re stuffing your mouth with that is going to determine the outcome of your hard work. You are what you eat - yes, that phrase is actually a FACT. I hate to break it to you but I would boldly say that AT LEAST 70% of your ideal physique lies in what you eat - your diet.
Like it or not, proper nutrition IS THE MOST IMPORTANT factor for muscle growth. Without proper nutrition, you will make little or no gains and eventually only frustrate yourself and quit because you don’t see progress. The importance of ‘raw materials’ for your body to use can’t be stressed enough. So if you’re someone looking for a short cut or a quick fix to a better physique, I think you’d be better off spending that time learning about proper nutrition.
If you can’t even get sufficient amounts of protein in your diet, consume balanced meals spread throughout the day, and adequate rest, don’t even bother trying the 300 workout - you’re just barking up the wrong tree. Some of us can’t even find the willpower to cardio for 30 minutes. I’m reminded of a friend who thought that 15 mins of cardio before his workout, and another 15 mins after is equivalent as a 30 minute cardio session. Who are we trying to kid except ourselves…
Okay, now that I’ve got the frustration of the 300 workout craze out, does anyone out there actually know what these actors ate?
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May 2nd, 2007 at 10:25 pm
Hi DM,
Did you notice all the 300 men had 8 pack abs. The movie had innumerable special effects and I just wonder how much of the muscle was real. If you get a chance to see these guys in other movies or just see their pics online and you will be bound to wonder if their bodies are real.
And yes if they have build solid muscle then there is no doubt - Lean meat and potatoes are what they ate I guess.
Tc.
May 4th, 2007 at 1:33 pm
Mmm…..I guess you are what you eat huh? Do you think I will ever get my six packs ah ?
May 4th, 2007 at 7:17 pm
If i’m not mistaken, those guys were on a calorie deficit diet just barely enough for them to recover from their workouts. supposedly eating like a greek warrior too…
May 5th, 2007 at 12:50 am
yes they were. read it in yahoo or smth a while ago. :D egad…
http://www.shoutwire.com/views.....tar_of_300
May 11th, 2007 at 6:38 pm
ExerciseGoals.com: I’m sure that almost all of the muscle you saw on screen was real. The makeup and finishing touches before a shoot would only add definition to better ‘bring out’ their shape and definition. Hmm… I wonder what they all look like now, months after the training and the movie recording…
Just Sharlene: I wish I knew the answer to your question… :P
fitchick: Thanks for that writeup.
May 14th, 2007 at 7:05 pm
I saw the making, and “unfortunately” they were real.
I saw the workout clips and yeah, they tore through it like monsters.
I can finish the workout.. Only if I cut down every reps to half! Oh yeah, and half the weights too. haha. Then it would be the 150 workout.
Sorry Daily Muscle, but I couldn’t find anything on their nutritional plan.
However, there are alternatives.
Reps - Exercise
20x Dumbbell Deadlift
20x Dumbbell Floor Chest Press
Rest 30-60 seconds
20x Dumbbell 2 Arm Bentover Row
20x Walking Lunge
Rest 30-60 seconds
20x DB Squat Press
Rest 30-60 seconds
Repeat Circuit 3x
300 Reps Total
And
15 bodyweight rows
25 bodyweight squats
15 pushups
50 jumping jacks
20 mountain climbers
10 close grip pushups
15 bodyweight rows
Enjoy!
May 15th, 2007 at 4:26 pm
The Menace: Yeah.. I’ve yet to find any info on what they exactly ate but i think they would have pretty much been consuming a diet rich in protein, thats for sure.
Many of us think that we can skip the nutrition part and work out as hard as we can and hopefully get quick results.. But that’s EXACTLY the false hope that the whole ‘300 movie workout’ craze has now sparked, sadly.
June 12th, 2007 at 6:53 am
I’m sure that these actors were cast for their abilies as lean muscle men. I’ve never seen as many amazing men together in any other popular forum. Yes eating is important and having the workout as well, but so is genetics. With all of that going for you then little makeup is required. That doesn’t mean we all can’t strive to look like a 300 member. And the more you try though eating and exercise the closer you get. There are no quik short cuts and its not just food of excersise. Its motivation, if you have that then you can keep trying. any time you lose hope pop in 300 and realize that yes this is possible but not easy, just like defending your ideals from those who want to destroy it. And more power to you for trying/fighting, it is the hardest thing to win a war against yourself than anyone else.
June 12th, 2007 at 9:01 am
Unless one has followed Twight’s work, what would have been known or realized prior to the “craze” is the adherence to the Paleo Diet and performance over physique goals. Can both produce physque results, yes. But you can count out potatoes.
The workout is easier than it looks. For a bump higher in intensity, but perhaps easier to do in a commerical gym, try do a search for the Filthy Fifties. I think that’s more than 300 reps.
August 28th, 2007 at 3:17 am
I agree with what you said, I just wanted to add that this now famous routine is, very likely, something that the men in 300 did only once, or once in a great while in their many weeks of movie-prep workouts. Mark Twight never put them through the same workout routine twice. Here’s a link to check out:
http://joshsgarage.typepad.com.....er_mo.html
The video up top is Mark Twight himself talking about the training.
August 28th, 2007 at 9:32 pm
i believe mark twight’s ideology of fitness (check gymjones.com) is quite similar with the guys at crossfit (crossfit.com), crossfit offers alot of these high intensity exercises cramped into as little time as possible.
September 6th, 2007 at 5:24 pm
Their diet was mentioned here: http://entertainment.howstuffw.....e-3004.htm
September 10th, 2007 at 2:06 am
Paul: Excellent! Thanks for the link!!
September 26th, 2007 at 6:58 am
The guys at Gym Jones don’t disclose their diets, their Web site quotes: “E-mail asking for dietary advice will be deleted.” (http://www.gymjones.com/deliverance.php) though their style of training is known as CrossFit, though an unconventional incarnation. This in mind, they more than likely consumed the Zone diet (http://www.zonediet.com/) developed to deliver only what you body needs, and no more (favoured at CrossFit).
September 28th, 2007 at 5:53 pm
Jay: I didn’t realise that was written on their website. Thanks for the link.
October 27th, 2007 at 12:20 am
These guys are insane!!! I tried there workout and it literally put me to the floor…
October 27th, 2007 at 12:52 am
C-johnz: No pain no gain…
October 27th, 2007 at 6:24 am
i manage to finish the fullscale workout in 45m 30s. not great of a time, but i think even finishing this “test” should demand an applause.
my butt, hams, abs, traps and lower back hurt for days.
haha
October 29th, 2007 at 12:43 pm
trey: Hey.. wow! Well done. You’ve got kettlebells?
October 29th, 2007 at 1:45 pm
i substituted the Kettlebell with a 35lbs dumbell.
November 10th, 2007 at 3:43 pm
I just purchase a 35lbs Kettlebell. ($80) Used it for the first time. AMAZING!!!! I’ll end up getting a set soon.
I listen to the 300 soundtrack while I workout. Talk about getting your blood pumping. “Strenth and Honor” :~} ha ha..
November 13th, 2007 at 5:13 am
I’ve been working out, cycling, circuits, running etc. for years. The gym I go to is small and owned by a friend so over the last couple of years I’ve convinced him to get a kettlebell, some high & low rings as add’l equipment. Last week on Friday the workout was the 300 workout for those that felt up to it. I tried it but focused on finishing rather then on time. I took 44 minutes & I was wiped. Today, after a weekend off, I hit it again but this time I worked on speed. I managed to complete it in 27 minutes. The last 25 pullups were murder. I’m 46, male, and I eat pretty good. I usually get 1g of protein per lb, I’m 6′3″ and weigh 195lbs. I’m not saying this workout was easy, far from it, but it’s doable. The 20 minutes is not something I’ll ever get down to though. My time today was probably as good as I’ll get… I didn’t see much time I could have cut off. Maybe if I get better at pullups I can improve.
As far as preparing for this workout, I added components of the 300 into my regular workouts for the past year. So I’d do floor wipers (the hardest part of the 300 IMO) or kettlebell presses in sets of 25 so when I tried the 300 I’d be familiar with them & my body would be able to handle the stress. In the end the cardio stress was greater then the muscle stress. It’s hard to move from exercise to exercise without taking a long break, as each exercise forces you to work to exhaustion 2-3x.
Just thought I’d share my experiences.
Dave
November 15th, 2007 at 10:56 am
[…] Be sure to read my post: The 300 Movie Workout - What We All Overlooked for more insight and my thoughts on the challenging 300 Workout Routine. […]
December 24th, 2007 at 6:16 am
http://www.gymjones.com/knowledge.php?id=35
This should clear things up.
December 27th, 2007 at 11:28 am
Dave C - thanks for sharing. I’ve actually posted your comment as a separate post on my site. I think your experience is worth sharing.
Ulysses - thanks for that link. It certainly sheds some more light. It also led me to dig up many other posts/videos on the workout, which I hope to share my thoughts and opinions on in the near future.
January 25th, 2008 at 11:19 am
it ’s a great regime even i follow this workout chart most of the time
January 29th, 2008 at 11:21 am
Rohan - Yes it is. I’ve found that incorporating even a simple basic CrossFit style workout into your existing routine can breathe new life into your entire workout routine, and the way you look and feel.
April 22nd, 2008 at 3:53 pm
Hi Dm, i have just started running(which i have not done in years), i am only 25 and i am experiencing chest and back pain when i run, when i slow down and walk it goes away. Is this because i am unfit ?. I went to the doctor and tested my lungs and they are perfect.
I want to carry on and get fit !
Thanks DM
June 30th, 2008 at 7:54 pm
You are what you eat.. and i’m a pussy!
But i’ll try the 300 workout though. I want to see if I can manage it.
August 1st, 2008 at 4:59 am
If you spent more time doing your homework you would have found out a degree of one’s performance in the workouts was a factor in the food rations received.
You would also know that what you think is the 300 “work out” quite clearly was not - it was “a one-time test, an invitation-only challenge”
This will help you understand your topic:
http://www.gymjones.com/knowledge.php?id=35
This may help you understand yourself:
http://www.gymjones.com/knowledge.php?id=36
and I highly recommend reading the entire website several times over - it is excellent and can teach you as much about training but perhaps more about yourself.
August 5th, 2008 at 9:16 am
miscellaneous canadian: Hey.. thanks for the input.