300 workout, any good? or wishful thinking

1992kingsley

It is the workout that the actors in 300 are ment to have used

It goes like this

25 pull ups
50 deadlifts at 135lbs
50 push ups
50 box squats at 24inchs
50 floor wipers at 135lbs
50 clean and press at 36lbs
25 pull ups

i use 60kg instead of 135lbs and 17.5kg instead of 36lbs as thats what i have in the gym i use.

the idea is you try complete everything in as little sets as possible because not everyone can do 25 pulls in a row!

this has 2 compound movements so that is always good, i think!

i did this today and found all possible but the floor wipers which i think will take some work

should i do this 3 times a week with a few cardio sessions?
or should i do another day with tricep dips, bench press and squats?

if i want to keep my size but lean up and yes i have my nutrition sorted out, well mostly!

thanks for your opinion in advance

discus

I believe they did this workout as a once off; it was done as a sort of challenge between all the stuntsmen on set.

As soon as I had seen the movie, I had googled this too though

Frank Bullitt

Its tough, but the main basis for their training was corss-fit i think, and the paleo diet etc.

Chet Zar

Google Mark Twight and Gym Jones for more info. The workout was designed as a test/challenge for the end of their training regime...not recommended to do three times a week anyway!

cc87

The idea is to to do in as little time as possible, how many sets you use doesnt matter.

It was done as a one-off test for anyone who was in training with gymjones for the film 300.

Its not a workout. Its not meant to be repeatedly week in week out.

1992kingsley

being a test workout makes sense alright,

does anyone know a workout that suits lean muscle building

i guess it would be compound movements with 6-8 rep range

anything else besides cardio that should be there?

discus

Why not focus on getting muscle on to you at all costs (even at the cost of increasing bodyfat) and then dropping the fat at some stage when you want to be leaner (ie Summer)?

1992kingsley

discus wrote: »

Why not focus on getting muscle on to you at all costs (even at the cost of increasing bodyfat) and then dropping the fat at some stage when you want to be leaner (ie Summer)?

fair point and taken on board

would you know how long it would take on averge to lose a per cent of bodyfat or is that figure only relevant to the idividual?

am i mistaken in saying 6-8 reps are for muscle building and i guess ill need to eat more:)!

discus

1992kingsley wrote: »

fair point and taken on board

would you know how long it would take on averge to lose a per cent of bodyfat or is that figure only relevant to the idividual?

am i mistaken in saying 6-8 reps are for muscle building and i guess ill need to eat more:)!

I really shouldn't have opened my mouth, I'm a skinny muscle-less twig Afraid I can't help you any further, but if looking good is what you're after (lets face it, watching 300 must have inspired millions of blokes to get the act together) then it might be worth asking around here for some body-building type workouts.

Transform

the fundamentals are get stronger on the important stuff like deadlifts, chin ups, pressing etc (much of that is covered in the 300 workout)

After that sort your diet out and eat plenty of good food

Make your workouts a mix of sessions like the 300 one you mentioned (in crossfit that would be termed a chipper i.e. a mix bag of everything) or metcons (look up the metcon thread as its packed with ideas)
then straight strength days. Combine all that with plenty of foam rolling and ironing out any flexibility/mobility issues and you will well on the way.

Guys that are skinny remain that way because they refuse to do the stuff bigger more muscular and defined guys will do.

discus

Transform wrote: »

Guys that are skinny remain that way because they refuse to do the stuff bigger more muscular and defined guys will do.

Like steroids

Transform, I can't disagree with you promoting conditioning sessions. But if he wants to get bigger, a strength program wouldn't be the best answer?

Transform

discus wrote: »

Like steroids

Transform, I can't disagree with you promoting conditioning sessions. But if he wants to get bigger, a strength program wouldn't be the best answer?

yes it would but there is no harm in any way in throwing in short (less than 8-10mins) metcons in there to keep their conditioning up or just do 10mins of sprints also.

Are you suggesting i have taken steroids cause i really hope so as its a nice complement for someone like me that would never dream of taking anything like that

discus

Transform wrote: »

yes it would but there is no harm in any way in throwing in short (less than 8-10mins) metcons in there to keep their conditioning up or just do 10mins of sprints also.

That's not what I'm saying. Why do a strength program, when there are far more suitable methods/programs for muscle-gaining.

SanoVitae

discus wrote: »

That's not what I'm saying. Why do a strength program, when there are far more suitable methods/programs for muscle-gaining.

It obviously depends on what the OP's goals are.

What I find frustrating is that traditional muscle-building methods, which have produced countless incredible physiques, are now largely rubbished by those promoting the latest trend in fitness they promote.

In my opinion, the different methods produce totally different results. There is no one way which is the best for everything (strength, fitness, endurance, muscle size etc) yet you wouldn't know this from the way certain methods are hyped and marketed.

Transform

discus wrote: »

That's not what I'm saying. Why do a strength program, when there are far more suitable methods/programs for muscle-gaining.

agreed - but i think he said that he just wanted to get leaner.

For that goal the OP should still work on contunuing to get a little stronger, keep the diet tight and throw in some metcons or interval based training into the sessions 1-3 times a week.

Really depends on how his current program looks TBH - maybe he can post that up.

I have done the 300 workout a few times and i quite enjoy it but it does require a shed load of equipment to set up which can be hard in a commercial gym

Johnn23

Why are people advocating the use of Steroids on here now :rolleyes: I thought some of you guys were respected trainers.

Hanley

Johnn23 wrote: »

Why are people advocating the use of Steroids on here now :rolleyes: I thought some of you guys were respected trainers.

:rolleyes::rolleyes: Who advocated the use of steroids? :rolleyes::rolleyes::rolleyes::rolleyes:

Johnn23

Hanley wrote: »

:rolleyes::rolleyes: Who advocated the use of steroids? :rolleyes::rolleyes::rolleyes::rolleyes:

grow up will you :rolleyes:

discus wrote: »

steroids

Transform wrote: »

Are you suggesting i have taken steroids cause i really hope so as its a nice complement for someone like me

Hanley

Johnn23 wrote: »

grow up will you :rolleyes:

One is a joke.

The second doesn't advocate the use of steroids in.any.way.

Johnn23

Hanley wrote: »

One is a joke.

The second doesn't advocate the use of steroids in.any.way.

I'm fairly sure Transform was saying that the average gym goer would need to use Steroids to achieve a physique like his. The first poster was heavily implying that the former had used Steroids in the first place to achieve his physique.

A lot of beginners and impressionable posters around here so can we not cop on and leave the talk of ones steroid exploits off the forum :rolleyes:

Khannie

Johnn23 wrote: »

I'm fairly sure Transform was saying that the average gym goer would need to use Steroids to achieve a physique like his.

He wasn't.

1992kingsley

i think i should let you know what i do,

i have 3 days in my routine ,

day 1 legs

squats for 6-8 reps for 5 sets
seated calf raise 6-8 reps for 3 sets
leg extension 6-8 reps 3 sets
leg curl 6-8 reps 3 sets
glute machine ( i forgot the name) 6-8 reps 3 sets
if i have time i do 20 -25minutes cardio at the end

day 2 back

deadlifts 6-8 reps sets 5
pull ups/ chin ups 3 sets and as many as possible with 10kg and 5kg weights for around 6 reps
barbell row 6-8 reps 3 sets
rotator cuff barbell lift 6-8 reps 3 sets
toe to bar for as many as possible 3 sets

day 3 front upper body

bench or incline press for 6-8 reps 3 sets
tricep dips as many as possible with 10kg for 3 sets
biscep curls 6-8 reps 3 sets
shoulder press for 6-8 3 sets
decline sit ups 15 reps with weight 3 sets
leg lifts with 5kg for 6-8 reps 3 sets
cardio at the end if i have time

i run a few times a week aswell

i am going to try to put obilques in and maybe a power clean

when i say 6-8 i mean i do 6 at start and when i get better i go for 8 and then i up the weight

Mellor

Johnn23 wrote: »

I'm fairly sure Transform was saying that the average gym goer would need to use Steroids to achieve a physique like his. The first poster was heavily implying that the former had used Steroids in the first place to achieve his physique.

A lot of beginners and impressionable posters around here so can we not cop on and leave the talk of ones steroid exploits off the forum :rolleyes:

Transform was quite clearly not saying that.
The first post clearly wasn't suggesting he had, clue ( )

Honestly, you'd have to be a bit of a moron to have read it that way. luckily are impressionable beginners are clever enough to read.

Transform

lets all calm down - no one would ever suggest that their use in any way

for the original poster - what are you currently deadlifing? Your height and weight?

1992kingsley

deadlift 115kg for 6 reps
i am not sure what my 1 rep max is, never tried
im 180cm and 76kg

discus

I have no reason to be butting in to your thread (I can't state that enough), where'd ya pick up your program? Are you finding that you are putting on muscle with it? Genuinely curious, as I know **** all about bodybuilding apart from 1)shred every muscle possible 2) eat a **** ton to recover.

1992kingsley

discus wrote: »

I have no reason to be butting in to your thread (I can't state that enough), where'd ya pick up your program? Are you finding that you are putting on muscle with it? Genuinely curious, as I know **** all about bodybuilding apart from 1)shred every muscle possible 2) eat a **** ton to recover.

I didnt get the program it kind of evolved from when i only did machines
i then put compound movements into it
i broke it up into 3 days as i dont like spending too much time in the gym!
i am not the most eduacted in the different kind of programs there is out there and which are the best,
would love to know!

hence why the question about the 300 workout
i like the one i do at the moment but i feel there could be something better out there!
there are loads of people on boards who know loads!
so i feel i cant recommend it as i dont have enough information about fitness to make a balance decision
hope that helps

SanoVitae

1992kingsley wrote: »

there are loads of people on boards who know loads!

I recommend you do your homework and buy books and DVDs by bonafide experts in the field.

Check out the names in the thread - http://www.boards.ie/vbulletin/showthread.php?t=2056143272

Check out their websites, read their blogs, sign up for their newsletters. Most of them have years of experience working with clients so it's not just theory which has never been applied. When you apply it yourself, you can adapt the knowledge to suit your own needs and will quickly find out what works for you.

As mentioned already, the 300 workout is more of a conditioning test, rather than a workout you do continuously over a number of weeks. Also, if your aim is to gain muscle, it wouldn't be the best routine either.

1992kingsley

yeah sorry ment to add know loads more than me

woops:eek:

i would rank my own knowledge as basic