I’m sure you have all seen the movie '300' where the cast sport ripped abs and little clothing. And, you have probably come across the workout used, prior to shooting the movie, published all over the Internet. It is touted as being responsible for changing some average Joe slobs into Spartan warrior look-a-likes.
If you are not familiar with the workout, it involves doing 300 repetitions in total. It looks something like this:
25 x Pull-up
50 x Deadlift @ 135
50 x Push-up
50 x Box Jump @ 24” box
50 x Floor Wiper @ 135
50 x KB Clean and Press @ 36
25 x Pull-up
Total = 300 repetitions
Fair enough - the cast trained their asses off to get in great shape for the movie. However, how instrumental was this actual workout in the transformation of the actor's bodies?
The "300" workout has now been exploited as a miracle, body transforming program by several website's on the Internet. However, the information you mostly read, has been slightly manipulated and some of the key points are being overlooked. Here are some aspects about the "300" workout that you may not be aware of:
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The 300 workout itself was a ONE-TIME test for any cast member that was deemed ready to undertake it.
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In the end, only 15 of the actual cast completed it (plus the 2 trainers)
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The cast put a number of gruelling hours in the gym for 4 months, up to 5 times a week before the movie
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Each cast member had a tailored, low calorie restricted, strict eating plan
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Every day, there was a massage therapist on-site (says something about how these guys were being hammered!)
To make it even worse, the hard work that the actors and trainers put in has been further undermined by bogus website's trying to sell a product. Several identical websites (
like this crap one and
this crapper one), have the exact same content, story, and even comment's down the bottom of the page. The only difference is the owner of the website has a different face. But, surprise surprise, the before, and after photo's have his head cut off. They claim the only way that the cast of 300 got in such great shape was by using a certain supplement, and that the workouts were not that gruelling. As we can see, these websites are a total scam, trying to rip you off just to make a few bucks.
So, will following the "300" workout give you the desired six-pack abs and lean body just like the guys in the movie? Probably not, the workout is more an endurance and strength type test. I don't see it as a complete workout (for that matter, neither did the creator as it was only a one-time test). The cast was required to do random physical challenges, every training day. These challenges would have more than likely contributed to target all the muscles in the body. In other words, they worked their butts off.
As I have said before, there is no substitute for hard work and consistency. There is no magic "workout" or "supplement" that is going to give you phenomenal results overnight. People are always naive, looking for an easy way out, and unfortunately, there is no shortage of people that will take advantage of that naivete.
To find out the facts about getting in shape, and what it really takes, make sure you check out the
FREE I Want Abs program. The program includes customized diets, weight lifting workouts, and routines to get a set of six-pack abs naturally, while building muscle.
300 Workout Scam
