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Why You Should Include the ‘300 Workout’ Into Your Routine

I’m sure you know of the movie “300” with Gerald Butler’s rock hard six pack abs. And I’m sure you’ve heard of the “300 workout” at least a few times, if not tried it out for yourself. If you’ve done the workout then you know exactly how intense it can be. There is a reason the cast of the “300” movie is shredded all around from head to toe. However, if you don’t know the original “300 workout” routine then here it is:

300_workout routine

Original Workout Routine:

  • Pullups – 25 reps
  • Barbell Deadlift with 135 lbs. – 50 reps
  • Pushups – 50 reps
  • 24-inch Box Jumps – 50 reps
  • Floor Wipers – 50 reps
  • Single-Arm Clean-and-Press with 36 lbs Kettlebell – 50 reps
  • Pullups – 25 reps

When you first look at this workout routine and have never done it before, you might think it’s a breeze. Then half-way through when your stomach is a little upset you won’t think it’s easy breezy anymore.

This 300 Workout will tear you to shreds if you do it a couple times per week. It hits every part of the body and will leave your whole body sore the next day :)

Why should you incorporate the “300 workout” into your normal workout routine?

Every week I’ll go through my normal workout routine split. For example:

  • Monday – Chest
  • Tuesday – Arms
  • Wednesday – Legs
  • Thursday – Shoulders/ Back
  • Friday – off
  • Saturday – pick one of the above
  • Sunday – pick one of the above or take off

Note – I’ll throw in a couple ab exercises at the end of each workout.

As weeks and then months pass by, this workout split gets a little boring. This is when I decided to incorporate a “300” type of workout into my weekly routine for either my off days or the weekend.

The “300” routine is great because on days where you are just sore all around, want to hit the gym, but have no idea what to do, the “300” is the answer. It will hit all muscle groups for the most part and will break-through your plateau’s. Plus it’s a high intensity, hit it and quit it type of workout. On average it’ll take me around 30 minutes to complete and you’ll feel accomplished walking out of the gym after.

Do you have to do the same original “300” workout time and time again?

No, not at all. I’ll usually perform the original workout and then the next “300 workout” I do will vary a little to hit different body parts or to just change it up. For instance, instead of pullups one day I’ll throw in lat pulldowns instead. Maybe another day I’ll throw in leg lifts instead of floor-wipers, etc.

You don’t have to always change it up as the original routine will kick your a**, but it’s good to hit different muscle groups every now and then.

Do you need to do every exercise in 1 set?

The reason why many people are turned off by the “300 workout” is because it’s intimidating to think you have to do every exercise in 1 set. The goal is to push yourself to the limit. So if you can’t do 25 pullups for example, do 15 stop, then do another 10 to get to 25 total. There’s no competition. The only competition is with yourself and if you know you’ve given it your all. Then the next “300” workout do 16 pullups to start, etc. Keep improving every time. Take short breaks in-between sets if needed, then get right back in there and finish the workout.

Overall key notes:

1. Incorporate the “300 workout” into your routine at least once a week, if not more.

2. Change-up the “300” routine every now and then. Add in new exercises.

3. Don’t worry about doing the routine in a certain time. Don’t worry about completing each exercise in 1 set. Break it down into a couple sets and over time bring it down to 2 and eventually 1 set.

4. Get Shredded!

3 Bicep Training Mistakes Along With 3 Best Bicep Exercises

Biceps are one of the key indicators of a real gym-rat – we all know the epic double bicep pose when it comes to posing for any camera. Additionally, they’re probably one of the most impressive parts of the body to hone.

So when you’re working out, are there any particular exercises which you can concentrate on in order to be sure that you’re getting the best out of your biceps?

The Curl

This works best with dumbbells as the bar gives you better stability, but most weights do the job just as well. You can do this standing up or seated depending on your preference.

– Hold the bar/dumbbell at about shoulder width, with your arms as parallel to your body as they will go. Keep your elbows locked.

– Curl the weigh up towards your chest. Keep your back perfectly fixed and straight as you do so. It may help to lean against a wall to reduce swinging/cheating.

– Once the weight is up and near your chest, hold for a second.

– When you lower the bar, make sure you do so slowly and controlled – about a 4 count.

Incline Dumbbell Curl

This is a good overall mass builder. To do this, you’ll need to lie back on an incline bench. This exercise will give amazing results for the peak of your biceps if you keep the form strict. Being seated on an incline bench will significantly reduce swinging/cheating keeping more tension on the biceps throughout the rep i.e. better time-under-tension, resulting in more muscle fibres being recruited.

– Whilst lying on the incline bench, hold a dumbbell in each hand with your arms hanging down either side of the bench.

– Lift the dumbbells up, stretched out, with both hands, You’ll need to use your wrists accordingly.

– Slowly lower, and repeat.

Dumbbell Preacher Curl

This one is meant for one arm at a time. It will target the lower part of your bicep for a more rounded muscle.

– Get on a preacher bench, and hold a dumbbell (underhand) and lock your elbow in place on the bench.

– Curl the dumbbell up, slowly. Try to touch the shoulder of your arm. Do NOT perform this quickly – you’ll get more benefit out of it if you go slow and controlled.

Bicep Training Mistakes

Everyone makes mistakes – but if you’ve spent ages training your biceps and seen little gains, you’re probably wondering what you’re doing wrong, perhaps you’re doing one of these common mistakes.

1. Overtraining

Just because you train two or three times a week on your arm doesn’t mean they’re going to grow! Biceps are often an overtrained muscle as they’re involved in all pulling motions – they’re smaller than most of the muscles you’ll be training so don’t overdo it by training them more than twice per week.

Stick to under six sets for your biceps if you’re a newbie, intermediate lifters shouldn’t be taking sets up above 12.

2. Not training in the right variations

Because they are small two-headed muscles and you only really target them with the curl, some may believe that’s all they need to know. However the type of curl can have some effect.

Why not try reverse curls, Gironda curls or even Zottman curls for a more diverse range of movements.

3. Cheating

Just by slightly changing the angle whilst you’re in the middle of a set can greatly reduce the strain on muscles within your bicep. Knowing when you’ve hit failure could be the difference between a good workout and damaged muscles.

Be strict with yourself, and perform reps until you reach failure. Add a couple of cheat curls only to go beyond failure, not before. This is to reach failure on the negative portion (lowering the weight) of the rep.

Best Post-Workout Meal To Replenish And Fuel Your Muscles

What is the best post workout meal?

best post workout meals

Once you have finished your workout, most would argue that eating the right thing is key to extra muscle growth. But how soon should you be tucking in to something after the workout? Is it better to down a protein shake? Should you be really eating straight after a workout at all?

In a rush

There’s a long-standing myth that the best way to get the most out of your workout is to down protein during the “window of opportunity”, which is penned as being between 1 minute or 45 minutes after the workout depending on who you ask.

This can lead bodybuilders to go haring straight to the changing room to drink a protein shake to boost your testosterone levels within moments of finishing the workout.

However, studies have shown that that ‘window of opportunity’ in which protein synthesis is elevated in fact lasts for up to 24 hours after your workout.

It takes about 1.5 hours for any whey protein to start being absorbed by the gut, and the maximum rate at which it can do this is about 10 grams per hour. As such, the protein which will actually start to repair and grow your muscles after your workout would be what you consume prior to your workout. Every pre-workout meal should be packed with protein and carbohydrates in order to reduce muscle breakdown, and keep protein synthesis going after your workout.

With that said, you shouldn’t be ignoring the concept of a post-workout meal.

Timing your post-workout meal

Eating the right things is mainly about timing. As previously said, the protein synthesis we’re aiming for takes some time to start; as such, you’ll need to time your protein intake according to when you’re planning on working out in order to get maximum results.

Choose a meal which consists of about 40g lean protein (chicken or eggs) and about 70g medium/slow digesting carbohydrates, such as whole wheat bread, or pasta.

As a rule, have your pre-workout meal about 1-2 hours before the workout. Your post-workout meal should therefore be about 2-3 hours after the workout.

Because you need to keep your protein levels elevated for maximum growth, you don’t want to go without eating for more than three hours.

Liquid or solid meals?

The Perfect Post Workout Meal

Recent research has shown that those who use liquid supplemental formulas see their protein absorbed quicker within the body. As such, post-exercise fast-digesting protein shakes will be absorbed fully by about 60 minutes after consumption. Solid food meals can take 2 to 3 hours to do the same.

Liquid post-workout meals can maximize your recovery thanks to an abundance of amino acids and carbohydrates, and minimal fat.

As previously noted, the ‘window of opportunity’ is not quite as short as many believe, quick-acting protein shakes are great for post-workouts when you’ve got a shorter time planned between workouts.

What is a great post workout protein shake?

If you’re in a rush, then taking just whey protein mixed with water in a blender bottle is perfectly fine to replenish and fuel your muscles. However, if you have the time, try giving this recipe below a try:

  • 1 cup almond milk or coconut milk
  • 1 cup water
  • 1 scoop whey protein
  • handful of blueberries
  • 1 banana
  • 1 apple
  • 1 cup plain dried oats
  • 1-2 tablespoons peanut butter
  • handful of almonds
  • 1-2 tablespoons of flax seed

This recipe is a powerful post workout shake/ meal. You can substitute others in and out to change it up. I have one of these everyday after my morning workout. It’s so much easier then preparing a meal and the essential nutrients are absorbed and digested much more quickly than an actual meal.

Try it out!