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?
Do You want to workout 300-style?
Although not as hard as the original 300, this 4-week workout program by Fat Loss expert Craig Ballantyne will put your metabolism through the roof, leaving you with nothing but a lean and tight body!
Download it over here (and leave me some feedback):
=> http://www.dailymuscle.com/300workout
I’d love to hear how it went for you.
Read also:
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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.
Mmm…..I guess you are what you eat huh? Do you think I will ever get my six packs ah ?
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…
yes they were. read it in yahoo or smth a while ago. :D egad…
http://www.shoutwire.com/viewstory/61772/Spartan_Workout_Secrets_From_The_Star_of_300
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.
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!
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.
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.
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.
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/articles/2006/11/frank_miller_mo.html
The video up top is Mark Twight himself talking about the training.
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.
Their diet was mentioned here: http://entertainment.howstuffworks.com/inside-3004.htm
Paul: Excellent! Thanks for the link!!
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).
Jay: I didn’t realise that was written on their website. Thanks for the link.
These guys are insane!!! I tried there workout and it literally put me to the floor…
C-johnz: No pain no gain…
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
trey: Hey.. wow! Well done. You’ve got kettlebells?
i substituted the Kettlebell with a 35lbs dumbell.
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..
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
http://www.gymjones.com/knowledge.php?id=35
This should clear things up.
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.
it ’s a great regime even i follow this workout chart most of the time
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.
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
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.
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.
miscellaneous canadian: Hey.. thanks for the input.
wheres the leg workout? being top heavy is never a good look
john sheaves: Looking at the routine.. I’d say that the Deadlifts and the Box Jumps get the legs covered.
On the 300 workout, I actually do care to know what they ate and how thet prepared themselvses for the “300″ challenge, because without proper diet and exercise you are very right; it is not going to happen. If you could direct me to the right path, I can help my fellow knuckle heads, who try to do this challenge with training to prepare wisley. 70% nutrition, 30% exercise, 100% you is my motto. That was an outstanding post!!
Hi Courtney: I like your motto! Very much!! Unfortunately, I do not know what they ate during their periods of intense training. They probably had diets that were supervised by nutritionists.. oh you know, the whole Hollywood thingy.
I’m sure there was a lot more to their diet than good protein. Their diet had to have been full of raw vegetables, high quality grains, and other foods that are full of digestive enzymes. They also burned a lot of calories so they had to be taking them in. It is also important to know the best source of amino acids because they are very important in the make up of proteins - the best sources are oils such as coconut oil, flax seed oil, and cod liver oil.
Many people hear they need protein so they go buy tons of whey protein and start shoveling it in. This may serve as a quick fix to pack on some muscle but after you miss a week in the gym, everything you have strived for is now water-weight. You have to put in many types of complex proteins such as goat’s milk products, fish(at least twice a week), egg whites, etc.
Without knowing, I almost certainly would guess their diet consisted of foods with a low glycemic-index, eaten lightly and often. If you want to get lean (and quickly) then you need to eat like a diabetic. Any carbohydrates would have almost certainly come from sources like oatmeal and lentils. Also, in concept, doing cardiovascular exercise twice for 15 minutes instead of once for 30 minutes is the exactly the kind of method they were using, contrary to your suggestion of ideal. Of course, 15 minutes is rather brief but the Spartans did not condense their exercise into one workout but trained all day–something only possible with frequent and intense exercise.
The Wulf: Hi, thanks for the comments. You know, I agree with you - especially on their eating style, like a diabetic. And also on them training all day.
I just did the 300 workout today for the first time and finished in 30:33. One of the other trainers at my gym finished in 15:26. It is a very intense workout. The hardest part for me was the 24″ box jumps. I am already in great shape and I can’t imagine an average person being able to complete this workout within several hours.
I’ll try and offer a little insight on the balance between the nutrition and physical aspects of the Gym Jones training program. I will disagree that 70% of your physique comes from nutrition. The multi million dollar supplement industry has us all believing that your workout is worthless without their brand of shake or what have you but as a biochemist, I will tell you that 100% of these expensive supplements are garbage. Choke down some powdered milk, and powdered egg whites and you can get the same “nutrition” for a fraction of the cost. Of course full time dietary discipline is a must to achieve a statuesque physique but a basic balanced diet with plenty of water is all that is needed. For you musclehead types, all the extra protein that you think you need is actually bieng converted into urea at your kidney function’s expense. I recommend taking time to read through the Gym Jones website to understand the philosophy behind their training programs and definitely look at the training schedule between September 2005 and February 2006 (when the actors were training). The only reference to diet I have come across for the 300 actors was that they were fed enough for recovery…barely, and that the sweat, blood and tears during the workouts is what built those guys. In closing, stop making excuses for yourself and either accept your physique or take some serious initiative to change it, after all appearance is a consequence of fitness.
I agree with Brendan in that the supplement industry is peddling a lot of products that you don’t need- if you eat a proper diet. However, I don’t believe all supplements are shoddy garbage, although many are. I only buy EAS (Myoplex), which was purchased by Abbott Pharmaceuticals. Their products were tested for clarity and have been endorsed by the NFL. Anyway, if you read most health and muscle magazines, they basically say the same thing regarding diet:
5-6 small meals
high protein (for active athletes/bodybuilders, 1 gram of protein per lb. of body weight)
lean proteins such as chicken and fish
complex carbs (oatmeal, brown rice, sweet potato and other “grain” type foods)
no refined sugars/carbs
“healthy” fat such as nuts
lots of water
I would imagine the 300 workout follows these basic principles. If you stick with this type of diet, you don’t need a lot of supplements. To get that additional mid morning or mid afternoon meal, eat a can of tuna, or almonds with low fat yogurt. A low sugar/low carb protein shake works as well. (I buy a tub of powder and mix with water or low fat milk at a fraction of the cost as opposed to buying ready to drink ones).
I have found that the P90X workout rocks. Its got everything you need from the routine to nutrition to web site for ? and motivation. It has a routine with a crossfit feel but keeps your muscle in confussion. Just when your body starts to get use to it it changes. This work out is murder but I’ve seen more gains in five weeks than I did in the last 8 month. If you follow the videos and keep coming back and trying there is no way you won’t improve your lean muscle and reduce your body fat. Also everyone in the videos has beenthrough his program none of them are pros. This work out is about strength, endurance and being honest with yourself. It never gets easier even the yoga will kick your but its 1 and 1/2 hour long.
I work out at a Crossfit gym and honestly this type of workout is pretty routine. If you are a novice the workout would be scaled for fewer reps or lighter weight but there are lots of guys in my gym that could do this workout as it is listed. http://www.crossfit.com
The toughest Crossfit workout (in my opinion) is called “Murph”
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
For time.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
For diet most use the zone diet or a paleo type diet.
This is called a hero workout which are named for a fallen soldier, or first responder.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Honestly from researching around sites, I believe that nutrition comes second to the workout. You’re not going to get any muscle at all if your just eating proper food as muscle grows from the intensity that is put on it. Just eating a high protein diet or whatever is healthy won’t get you the muscle.
Nutrition is important though! Don’t get me wrong. It’s just that I put the workout first before the nutrition.
yes, they used acai cleanse 300 (to get rid of toxins, basicly shit out the bad stuff and unneeded fats) and also acai .. ehh i forgot the last one i think its acai ultra which basicly is a using the acai (apparently the new superfruit) to carve and chizel your body with a small workout.
david: That’s rubbish.
There are tons of scams going around trying to say that these acai products actually work. It’s completely wrong.
The only way to truly get ripped is via doing exactly what you said - working hard and eating right.
Great article! I printed it!
It’ll kick your butt, and you have to be careful, but yes it is the real deal. Actually Acai has a bad reputation. Pro athletes take it, maybe not in supplement form, but it has many benefits. I think the pill bottles made it look like bogus, and who knows - maybe in that form it is. I take Acai just not in pill form. It doesn’t make you big or ripped - that’s not the whole point, so if a product like that promises just that thing - eck!
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