Gerard Butler and many other members of the cast took on this “300” workout to prepare for the big screen.
The movie 300 might have been released close to two decades ago but the workout that prepared Gerard Butler and the rest of the cast is beginning to go viral.
Trainer Mark Twight put together workouts that mimicked bodybuilding splits with exercises that target each muscle. Twight commented on the workout and what led to the cast building impressive physiques.
“Some were disappointed to learn that hard work is magic, while others were marvelled that the actors would work so hard.”
The original “300” workout was one that the cast had to prepare for. Twight described it as a “one-time” test done once you were ready.
“By the end of the four-month project, 17 people had done the workout. This constitutes about 50% of the cast and stunt crew. We supervised every test, evaluated each rep for quality and only counted those that achieved our standards for form and range of motion.”
The Originial ‘300’ Workout
Not only was this workout put together to help the cast prepare for the film but it consisted of a total of 300 reps spread out across six exercises:
- Pull-Ups – 25 reps
- Deadlifts – 50 reps
- Push-Ups – 50 reps
- 24″ Box Jump – 50 reps
- Floor Wipers – 50 reps
- Kettlebell Clean & Press – 50 reps
- Pull-Ups – 25 reps
“Like many workouts, 300 is not hard once you’ve done it, but the apprehension ahead of it, something we encouraged, was enough to make some guys feat it to the degree that performance was compromised.”
Benefits Of Pull Ups
The benefits of pull ups should be an instant cue to implement these into your workout if you do not do so already. Pull ups are great strength builders for the entire upper body workout they provide is sure to keep you feeling big. But the functional strength is also something beneficial for all.
Why Is The Deadlift So Great?
When you deadlift you use every single muscle in your body to complete the movement. Your arms and forearms hold onto the barbell, your shoulders and traps hold and stabilize the weight, your back and core help keep your entire body stable, and your legs and entire posterior chain act as a lever to lift the weight.
Benefits of the Push-Up
When it comes to the push-up, many people neglect it, thinking that it is better to bench press or use some machines. While those are very good options for building up the chest, adding in bodyweight exercises are great for overall strength and muscle mass. Bodyweight exercises such as push-ups are functional, meaning that they mimmic real world movements, and can translate to things as simple as getting yourself out of bed every day.
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