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The 300 Workout

The big buzz around many gyms and fitness sights is the workout the actors used to get in shape and build muscle for the hit movie “300.”

Of course, as readers of this blog expected, it is a combination of compound weight training and bodyweight exercises, coupled with the challenge of tying to finish the routine in the fastest time while doing the exercises properly.

Over the next couple days we will focus on the 300 workout and various ways on how to perform it, including a beginners workout based on the 300 principles.

The 300 program features compound, multi-joint big muscle movements. If you’re into isolation exercises and light training – this is not for you. Here is the basic 300 workout.

Pullups x 25
Deadlifts x 50 w/135 pounds
Pushups x 50
Box Jumps x 50 w/24″ box
Floor Wipers x 50 w/135 pounds
Dumbbell Clean and Press x 50 w/25-35 lbs (must touch the floor between reps)
Pullups x 25

300 reps total

Notes: Train hard, eat right, get plenty of water and rest. This program is not made to be performed everyday. You can do this twice a week and try to get a better time each time through. Remember this is not a workout for beginners. You need to be in decent shape to start before doing this. In upcoming posts, we’ll have variations of the 300 workout for beginners and intermediates.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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Tuesday Video: Strength and Power

This video is a montage of some awesome strength and power demonstrations. If you can’t get motivated to train after watching this then you never will.

Enjoy and go out and lift.

Solid Foundation Beginners Routine

This workout is a very solid, fundamentals-based for the beginning weight trainer. The program has all the tools you need to start, build and maintain a solid foundation in the iron game.

No matter what your goals are, you need to build a strong base and acclimate yourself to resistance training before you apply more advanced techniques. Your routine should be simple, comprised of almost purely compound movements, plenty of implementation of free weight exercises, and a little more streamlined overall.

Workout 2-3 times a week working the full body…there’s no need for periodization, isolation movements or anything like that. Stick to the basics.

Workout One:
Squats
Overhead Press
Pulldowns
Abs

Workout Two:
Deadlifts
Bench Press
Rows
Calf Raises

Notes: Train consistently 2-3 days per week and use whatever set and rep scheme you feel comfortable with. It could be one or two sets to failure, 5 x 5, singles, doubles, triples – anything you want, so long as you’re consistent and work hard. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

Beginner’s Bodyweight Circuit

For beginners out there who are looking to try a bodyweight routine to get into decent shape, this routine is for you.

This workout consists of four exercises, one that involves dumbbells, that are performed in a circuit. A circuit is when you go through the exercises a certain number of times with a minimum amount of rest between circuits.

In this beginner’s routine, you will start out with 2-3 circuits, resting for a minute between each. When you can go through the circuit with relative easy, you’ll be ready to move on to a more advanced routine. Each exercise should be done for 10 reps.

Hindu Squats x 10
Burpees x 10
Pushups x 10
One-arm Dumbbell Cleans x 10 (each arm)

Notes: Train consistently 3 days per week and perform 2-3 circuits with one minute rest between each circuit. Use perfect form and increase circuits or reps as you become more advanced Get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

Tuesday Video: Mike “The Machine” Bruce

This weeks video shows the unbelieveable power and conditioning of Mike “The Machine” Bruce.

The two videos show his conditioning and his neck strength to boot. Please do not attempt Bruce’s neck strength feet even for a second. You could die, really.

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