If you love ripped muscles, chiseled body and toned figure, then you must adore the 300 strong army of Spartans. Yes, the 2007 movie, ‘300’ that not just became famous for depicting the war between Spartans and Persians, but also became known for men with strong ripped muscles. The eye-popping visuals along with the parade of well structured bodies became the talk of the town, with hordes of men and even women hitting the gyms to get the look of Spartans of ‘300’. Gerard Butler became an inspiration, not just for essaying his role of King of Sparta, but also for his enviable body and super strong masculine structure. So, if you want to look like Gerard or other Spartans from the movie, then you need to follow a specific exercise regime that will burn fats faster and help you achieve those popping muscles. Check this out.
Understand the basics
The Spartans workout routine is pretty heavy and demanding for the body. So, you not just need to know the routine, you also need to build up your stamina if you want to look like the Spartans of ‘300’. Understand that if you are too skinny or fat, then you might take more time to get those ripped muscles. The actors, including Gerard Butler had tough, strong and chiseled bodies even before they started the workout. So, don’t think that you will get ripped muscles overnight. This exercise regime includes push ups, pull ups, deadlifts and other exercises that are done for a total of 300 repetitions. So, if you aren’t strong and tough, then you must hit the gym and start with the beginner’s level in body building. This will prepare you for the tough task ahead. You will need some basic equipment such as barbell 60 kg weights, chinning bar and a 24 inch box.
Pullups
To start with the routine, you first need to do 25 pullups. Pullups will help you lift the weight of your own body. This will enable you to gain strength. Even if you are a beginner, you must do a limited set of pull ups to make your body strong. Pullups will provide your upper body strength. You should know that pullups aren’t similar to chin ups. Pullups require you to pull your body away from hands. To perform pullups, grab a sturdy bar with overhand grip. Keep your hands at least shoulder width apart. Now, straighten your arms and let the body hang from the bar. Now pull yourself and reach to the position where you chest nearly touches the bar. Make sure that the chin is over the bar. Remember, not to lean your body or arch it. Lower after the chin reaches above bar. For most of the people, doing even ten pullups can be very excruciating. So, don’t burden yourself. Start with minimum and then gradually increase till 25.
Deadlifts
This is a great exercise, not just to achieve the body of Spartans, but also to strengthen your lower back, which can ensure that you avoid any potential back injuries. Just remember that deadlift implies that you keep your lower back straight both when you are up and down. Unlike other exercises, this exercise will help you lose weight faster and enable you to develop the muscles at a faster pace. You need to do 50 deadlifts at 135 pounds to get the Spartan body. To do a deadlift, start with the bar above the center of your feet. Now, grab the bar overhand and keep your arms vertical to the floor. Bend you knees and note that your shoulder blades are directly over the bar. While lifting you chest, pull the bar close to your body, without rounding your lower back. Also, don’t squeeze your shoulder blades. This exercise will work your arms, back and legs. If you are at intermediate level, then roll your hips forward to get maximum effect on your thighs and upper arms.
Pushups
Pushups is an exercise that everyone must do to increase their muscle tone and to stay healthy. For the Spartans workout, you need to do 50 push ups that will build up your arm and shoulder strength along with toning up your entire body. To do a push up, you must keep your body easy and fluid. Aim the lift of your body on the weight of your arms. This can be done by locking the elbows during the starting position. Now, lower your body and bend the elbow. Make sure that the chest reaches close to the ground but doesn’t touch it. Keep your hands slightly spread to maintain balance. The head must stay above the chest. Think of the head like the leader. The body must form a straight line from your shoulders to the feet. Tuck in your stomach as if someone has punched it. At beginner’s level, aim doing 3-4 sets of 10 pushups each day and then gradually reach to 50 pushups in one set after practice.
Jumping with a 24 inch box
This is a creative plyometric exercise that not just increases you stamina but also builds strength of the body and help you increase your jumping ability. Many body builders avoid jumping exercise because they feel that jumping exercises are easy. But this is not true. A single jump will affect your quadriceps, hamstrings and gluts. At the same time, it will build your coordination, agility and balance. Stand straight in front of a 24 inch box while keeping your hips aligned. The hands should be loosely hanging on the sides. Don’t look downwards while performing this exercise. As you bend you knees and hips, keep the head straight. Lower the body as if you are jumping and plant the feet into box as a soft landing. Initially, you can use a bigger box like a 36 inch box and then reduce the size. Do the exercise 50 times.
Floor wipers
This is again a great exercise for people who are in a better shape than others. So, beginners must perform this exercise only after they have spent a few weeks at the gym. Use 135 pounds weights while doing the exercise. You can initially lower the weight or reduce the repetitions, increasing them once you have practice. Use the dumbbells on a heavier bar. Lie on the back and press upwards on these weights. Imagine as if you are going to do a bench press. Remember, the weights must affect your back and must work out on your shoulders and your abdomen. Make sure that you don’t rock or tip the bar and handle the weights. To perform the exercise, start by keeping your arms stead above the head and tighten the abdominal muscles. Now, lift the heels and raise your legs in vertical position. Notice that the legs are straight and the toes are pointed towards the right. Alternate on the other side. Practice this in front of the trainer and avoid hurting yourself.
Clean and press
Clean and press is a less known but an effective weight lifting exercise. To perform this exercise, stand with your feet at least shoulder width apart. The bar must lie 2 inches away from the ankles. Use an over grip on the bar and hold it so that your hands are pressed just outside the shoulder width. Keep the arms straight, push back and then up with legs so that the bar is closer to the hip position. Then do an explosive shoulder shrug movement. During the second pull, the weight should sit on the abs section. Keep the back upright and press your elbows forward and up so that the bar doesn’t roll. Use a 36 pound bar. Generally, people at intermediate level can easily perform it. Remember to lower the bar cleanly and smoothly with controlled motion to finish the exercise. End the exercise regime with 25 more pullups that will end with a total of 300 reps on each workout.
Know this
Drink whey protein shake as your body will need protein during this workout regime. You can expect great results in about 6-8 weeks. Make sure that you drink a high sugar drink like gatorade, apple juice or grape juice after workout, but reduce the quantity if you are a beginner or have fat and flab in your body. Keep a track of the weight. Remember, 6-10 hours of sleep is must because then only your ‘300’ muscles will grow. Initially, beginners must do compound exercises of 5 sets of 3-8 reps to build stamina for this particular routine.
Diet tips
Muscles are basically 70 percent water, so drink at least 10-15 glasses of water each day. Include lean protein in your diet such as baked chicken or tuna. Remember to consume healthy fats from nuts like almonds and eat un-refined foods like oatmeal. Do increase the intake of fruits and green leafy vegetables. Avoid fried foods. Increase the consumption of oysters and foods rich in zinc to increase your testosterone levels. Eat egg before going to bed to avoid muscle loss while sleep. Increase the intake of foods with magnesium. For this routine, you shouldn’t take any supplements other than whey protein. You can include glutamine to repair your muscles and to help them grow.
Stuff to avoid
Avoid foods high in sugar, after you have completed your workout. Say no to sweets, sodas and refined carbs especially for the first 8 weeks of the workout regime. Don’t perform isolation exercises and do only compound exercises. You must also avoid all exercise machines. Drink a glass of whey protein before going to bed if you don’t have a diet rich in protein. Avoid exercises like bicep curls. Eat six meals a day but divide the calorie count depending upon your weight.
For the skinny and fat guys
If you are a skinny guy, then you don’t have to worry, you can get Spartan like body with exercise and right diet. Since, you may not be able to do these exercises at beginner’s levels, so you must increase your stamina via other exercises. Eat 2500 to 3000 calories each day but stay away from fatty foods or fried items. Eat six meals that comprise of 500 calories each. Fat guys should firstly start with the exercise regime that will help them reduce fat. Do cardio, aerobics and weight training to increase stamina. You must do 300 workout once a month to reduce weight but you won’t get ripped muscles with just once a month 300 workout. So, once you have reduced weight, increase the intensity and do the workout at least 3-5 days a week and you will surely see the results.