Want Hollywood muscle? Try this Spartan workout – used by the cast of 300
Phenomenal stature
Sometimes a film 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.
Plenty of women, too, appreciated the parade of ripped bodies. The film made a record $70 million in its first weekend and has earned $210 million in the US since March. The release of the DVD will no doubt extend the phenomenon.
Plenty of women, too, appreciated the parade of ripped bodies. The film made a record $70 million in its first weekend and has earned $210 million in the US since March. The release of the DVD will no doubt extend the phenomenon.
300 has been a sensation at Men's Health as well. With Gerard Butler on the cover of MH, you've been clamouring for tips on how to bulk up like the stars. In the US, the "300 Workout" has gone down a storm. "It looks simple on paper, but I promise you, it's a great muscle building workout," posted one reader.
Another posting noted the extreme interest generated: "I sense a new 'Brad Pitt in Fight Club' standard being born."
Another posting noted the extreme interest generated: "I sense a new 'Brad Pitt in Fight Club' standard being born."
Brutal regime
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 gruelling, unorthodox 300-rep rite of passage.
"One actor from 300, Andrew Pleavin, completed the workout in 18 minutes,11 seconds," saysMen's Health contributor Craig 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."
"One actor from 300, Andrew Pleavin, completed the workout in 18 minutes,11 seconds," saysMen's Health contributor Craig 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."
The '300' workout
For a Spartan-sized challenge to your daily routine, consider this your new fitness gauntlet:
a) Pull-ups – 25 reps
b) Deadlifts with 135lbs – 50 reps
c) Push-ups – 50 reps
d) 24" box jumps – 50 reps
e) Floor wipers – 50 reps
f) Single-arm clean-and-press with 36lbs kettlebell – 50 reps
g) Pull-ups – 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 body-weight rows
25 body-weight squats
15 push-ups
50 jumping jacks
20 mountain climbers
10 close grip push-ups
15 body-weight rows
a) Pull-ups – 25 reps
b) Deadlifts with 135lbs – 50 reps
c) Push-ups – 50 reps
d) 24" box jumps – 50 reps
e) Floor wipers – 50 reps
f) Single-arm clean-and-press with 36lbs kettlebell – 50 reps
g) Pull-ups – 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 body-weight rows
25 body-weight squats
15 push-ups
50 jumping jacks
20 mountain climbers
10 close grip push-ups
15 body-weight rows
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