af žś hafa sennilega įhorfandi 300 bķómynd Margir hafa skrifašur óšur ķ this bķómynd og sumir ert enn talmynd óšur ķ žaš. Von žaš er ekki of seint fyrir mig til skrifa óšur ķ300. Ekki raunverulega the rifja upp į the bķómynd sig, en eitthvaš annars.
Réttlįtur ķ tilfelli žś furša hvaša300 bķómynd er óšur ķ – žaš er raunverulega a filma ašlögun af the grafķskur skįldsaga300 viš Hreinskilinn Malari. Žaš er óšur ķ hvernig Spartverskur Konungur Ljónslegur og 300 Spartverskur bardagi til the sķšastur mašur aftur Persi Konungur Xerxes og hans her af yfir einn milljón hermašur.
Hellingur af hęgur hreyfing skot og brella Mót- stķll orrusta vettvangur. Nęstum allur orrusta vettvangur lögun į minnstur einn hrein įgiskun žessi margvķslegur frį frįbęr hęgur hreyfing til frįbęr fljótur hreyfing hvaš eftir annaš. Ef žś eins ogMót meš hellingur af blóš, žś vilja eins og300.
hvaša raunverulega hrifinn mig er ekki svo mikill į the saga, en the leikari’ lķkami lögun.
stślka mega slefa yfir the leikari’ sterkbyggšur lķkami lögun žvķ this bķómynd raunverulega sżning hellingur af mašur- hold. ÉG nęstum dropateljari minn bolti eftir į ÉG stofna śt óšur ķ the žjįlfun venja the įhöfn hefur ķ gegnum. The leikstjóri hefur giftusamlega sżning žessi Spartverskur her var ekki eini grimmur, en einnig moršingi meš vöšvi innbyggšur frį the erfišleikar.
Į mešan brimbrettabrun the Net fyrir300 bķómynd plakat, ślfaldi til vita Blettur Smįgrein meš hans svo gestur 300 lķkamsžjįlfun Furša hver Blettur Smįgrein er? Blettur Smįgrein er óįkvešinn greinir ķ ensku ęfa sérfręšingur og fyrri veröld- tegund fjall fjallgöngumašur hver festing til the “ neitun sįrsauki, neitun įbati” žula. 300 leikari varślfur lęrlingur viš hann undir hans hugarfóstur program hver hefur the sami nafn,300.
Gym Jones, hvar the įhöfn var lęrlingur, er a neitun- fķnirķ gym. Neitun angurvęr tónlist, neitun loft įstand, neitun spegill og neitun žęgilegur stašur til sitja. Smįgrein vara viš žessi hans Spartverskur lķkamsžjįlfun er ekki fyrir the falla ķ yfirliš- -hjartašur, né the śt- af- lögun.
Žessir mannskapur varślfur lęrlingur įtta til tķu vika. Einn af the fleiri įhugaveršur tilgangur į bak viš this lķkamsžjįlfun fyrirętlun er žessi the žjįlfari did ekki vilja til snśa the leikari inn ķ bodybuilders. Žeir vilja til skapa the įstand af the Grikki strķšsmašur, lögun the nśtķmamašur mašur inn ķ a strķšsmašur śtlit eins.
Hvenęr ÉG įhorfandi the forsżning af this bķómynd, ÉG hugsun the framleišsla liš var reiša sig į tölva einn til lögun the leikari’ upphlutur. ÉG var rangur. Žessir leikari hafa śthella žeirra sviti og tįr til fį upphlutur svona. Eins og hvaša Smįgrein fullur bręši, “The dęmigeršur vištal vilja til vita óšur ķ the āmagicā lķkamsžjįlfun the kast did til gera žį śtlit svo góšur. Sumir varślfur vonsvikinn til lęra žessi haršur vinna er galdur…”
Neitun smįkaka. Haršur vinna og agi ķ stašinn.
Konungur Xerxes ( vinstri) er ekki raunverulega žessi hįr ķ raunverulegur lķf.
“300″ lķkamsžjįlfun gets žess nafn frį the alger tala af endurtekning. En, žessir 300 reps ert ekki sérhver dagur. Fremur, the 300 lķkamsžjįlfun var the lokažįttur af mįnušur af žjįlfun, a góšur af brautskrįning próf, eftir į leikari had žyngd lyfting og lęrlingur meš verkfęraskśr svo sem eins og mešal bolti og Kettlebells. Hvaša žeir varślfur žjįlfun er til undirbśa fyrir the “300″ próf. Hér er hvaša the heilbrigšisreglur:
- 25 draga-ups
- 50 eindagi į 135 pund
- 50 żta-ups
- 50 kassi stökk meš a 24- tomma kassi
- 50 “gólf žurrka” (a algerlega og öxl ęfa į 135 pund)
- 50 “hreinn og žrżsta” į 36 pund kettlebell (a žyngd- lyfting ęfa)
- 25 fleiri draga-ups
Bęta viš the yfir reps saman og žś vilja fį fyrir a alger af 300 reps og gera ekki minna en žį ķ minna en 20 mķnśta.
Sjį the laug af sviti?
Neitun skķtur. Allurblanda athöfn.
300 er a einn- tķmi próf, óįkvešinn greinir ķ ensku heimboš- eini įskorun hefjast handa viš viš žessir įlķta tilbśinn fyrir žaš. Viš the endir af the fjórir- mįnušur verkefni, 17 fólk had the lķkamsžjįlfun. This gera óšur ķ 50% af the kast og glęfrabragš įhöfn. Eini einn leikari fara framhjį the próf. Andrew Beišni, hver leika Daxos, leištogi af the Arcadians, var the eini leikari til skiljast. Hann fullgeršur ķ 18 mķnśta og 11 annars flokks varningur.
Žś mega hafa hugsun žeir hafa ķ gegnum dęmigeršur bodybuilding dagskrį af framfarasinni ofhlešsla og tonn af višbót til gera žessir krakkar magn upp. Ekki raunverulega. Smįgrein , “ viš took the andstęša leiš af kalorķa takmörkun til gera žį śtlit eins og žeir lifandi burt the land, ķ the villtur, allur sterkur og moršingi. The megrunarkśr var nógur til eldsneyti įreynsla og bati, varla”
Žjįlfun fyrir the leikari žurfa 90 mķnśta til tveir óratķmi a dagur, fimm sem minnir į gömlu dagana) a vika, auk the sami magn af tķmi bardagi žjįlfun. Glęfrabragš lęrlingur 90 mķnśta til tveir óratķmi, fimm sem minnir į gömlu dagana) a vika, og annar fjórir til sex óratķmi bardagi žjįlfun.
The lķkamsžjįlfun ert sterkur. Ķ einn vištal, Gerry Yfiržjónn, hver leika the Spartverskur Konungur Ljónslegur, sumar upp hans reynsla hvenęr hann , “ laglegur mikill nokkuš Blettur Smįgrein tilboš upp var svo erfišur ķ the góšur af vegur hvar žś vilja žś had aldrei been fęddur – og jafnvel fleiri en žessi, vilja hann had aldrei been fęddur”
Til verša Konungur Ljónslegur, Yfiržjónn, hver viš hans eiga ašgangur var ķ minna- en- hugsjón lögun hvenęr hann var tapped fyrir the stjörnubjartur hlutverk ķ300, 4 mįnušur umbreyta bįšir hans lķkami og hans hugur. Hann went ķ gegnum the įkafur žjįlfun žurfa til byggja a strķšsmašur’ lķkamsbygging, aesthetically og hagnżtur og meš a strķšsmašur’ vitsmunir.
This program er ekki fyrir leikmašur eins og okkur. “til tryggja žessi the krakkar vildi sķšastur fyrir the allur verkefni, viš vištakandi bati eins og heilbrigšur eins og haršur setja inn okkar ašferš: viš had a nudd -žjįlfi į- stašur sérhver dagur og a hreyfingarfręši heimsókn tvisvar sinnum į vika til skemmtun einhver ailing.”
Fjandinn, geta žś trśa žessi?
Ef einn er śt- af- lögun manneskja, hann vilja ekki lifa af undir300 žjįlfun, jafnvel į the fyrstur dagur. Einn ) sennilega eini hagur frį the Gym Jones lķkamsžjįlfun er the manneskja hver žegar hefur a stofnun ķ vinnandi śt. Svo, neitun, ekki fyrir a byrjandi. The allur heilbrigšisreglur er of įkafur fyrir the mešaltal manneskja, en, gera ekki vera undrandi ef a įkvęšisorš śtgįfa af the 300 lķkamsžjįlfun birtast į žinn heimamašur gym klśbbur. Ef Okkur, Įstralķa og Singapore geta accommodate stöng dans eftir į Hįlf- Lyngheiši gera vinsęlan žaš ķ the bķómynd afNektardans, žaš er įkvešiš mögulegur til sjį a lękka śtgįfa af300 er kynna.
ÉG eins og hvaša Blettur , “… ef žś gera śt um til gera allir af the lķkamsžjįlfun, taka įbyrgš fyrir žinn įkvöršun og fyrir the hlaša žś nota. Žś gera žinn eiga rśm. Vera viljugur til sofa fram eftir it.”
Svo, ladies, ef žś hafa ekki įhorfandi 300 enn, fara horfa į žaš nś og žaš vilja betri undirbśa žś fyrir a óžekkur nótt draumur. Eins og fyrir krakkar, feel frjįls til vera afbrżšisamur, en, dont’ hatur Og allur fyrir gym goers, horfa į the bķómynd og fara bylmingshögg the haršjaxl ķ dag!
Žś mega vera įhugasamur ķ getting sumir af žessir300 efni frį Valkyrja:
- 300 (greiša HD DVD og Stašall DVD) [HD DVD]
- 300 Frumeintak Kvikmynd Hljóšrįs
- 300 (skįldsaga ķ Innbundin bók)
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ShadowFox /Sep 26, 2007 at 12:28 AM
The most important element left out, the DIET.. What were they eating ??!!
Mun /Sep 26, 2007 at 12:39 AM
According to Mark Twight, he did not overfeed to make the guys look huge. He took the opposite route of calorie restriction to make them look like they lived in the wild. Ripped and toned. In short, the diet was just adequate to fuel effort and recovery. Unfortunately, he did not disclose what diet menu he used.
Angie Tan /Sep 26, 2007 at 11:40 AM
Wow…
Hmmmm… Expected that their diet to be kind of frugal if they want to mimic the body conditions of the Spartan warrior of those times.
Besides, if you look at Spartan history, they train all their life from childhood right up to retirement/death.
Mike Pedersen Golf /Sep 30, 2007 at 9:14 PM
This is my all time favorite movie. The dedication of these guys from a fitness standpoint is admirable. I don’t know if another movie can top this one for me.
Andy P /Oct 14, 2007 at 11:20 PM
The results the actors got for the movie is truly remarkable, and much credit belongs to their trainer, Mark Twight, for getting the job done. However, to write he is “a self-taught exercise guru” or imply that the it was “his” training style exercise programming he used in getting those results is simply flat out wrong. Twight’s programming is an EXACT replica of the training that CrossFit has been doing for years prior to even the idea for the movie “300″. In fact, Twight used to be affiliated with CrossFit, having attended multiple seminars and learned all that he could from it’s remarkable system, until, that is, he decided to completely break all ties, and claim that EVERYTHING he did for 300 was his own invention.
Jannie Brooks /Nov 10, 2007 at 1:15 PM
Is there anyway to get the die that the actors used to get trhe lean look.
MS /Nov 16, 2007 at 11:59 AM
My guess is that you should try either something like the Zone or a Paleo diet of Meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. That coupled with some calorie restriction and consistent Crossfit workouts should get you there…Not easy but fun.
Csaba_KB_Exp /Dec 11, 2007 at 2:57 PM
On one of the black and white picture an actor working out with a kettlebell.
I have two of those at home and in my opinion, it’s a simple but very effective exercise tool for extreme all-round fitness. You can do a full body workout combined with cardiovascular training at the same time and get very fast results in fat loss, strength gains and endurance.
Sam /Mar 5, 2008 at 12:35 PM
so, what are “floor wipers”
leyton /Mar 14, 2008 at 7:48 PM
I question why no individual has mentioned the role lighting and make-up played in the way the guys bodies looked.In one of the above pictures the you can clearly see what i mean.Not to take anything away from them….the cross fit style workout is hard and rigorous but it would be a shame if any young people new to training were not given all the facts.
Former Fat Guy /Mar 20, 2008 at 3:42 PM
Nice post, well written.
I’m in the middle of an interview with Craig Ballantyne, author of Turbulence Training and the guy who created the 300 workout video for Mens Health.
But that’s not why I’m here.
Stumbled Upon your post as anything 300 related always catches my attention. As I said, nicely worded post.
Plumley /Mar 25, 2008 at 5:17 AM
This is a gd workout for me right now i’m at the point now where i am goign to be doign this workout for 2 weeks straight 6 days a week, i can get it done just under 23 mintes:) hopfully by the end i can get it done around 15 min I’m only 18 200 lbs been working out for just over a year but am super hardcore:) Rugby ftw!!
helena /Apr 4, 2008 at 7:28 AM
OMG I loved that movie but I want to know y king xerxes has so many piercings I’ve tried to look it up all over history and the internet and it doesn’t say anything about it can you tell me why he does and for what purpose?
Three Hunzx /Jun 10, 2008 at 12:05 AM
Great movie, really gives you motivation to get to the gym and train.
I do conventional weight training, the 300 routine would be great for switching things up. Not only is it muscular, but endurance as well.
chirag /Jun 23, 2008 at 11:26 PM
They worked very hard and we can see that in the movie. I also do regular exercises and more interested in building bigger muscles. After seeing this movie, I have been motivated and now I can do exercises with more intensity. Great movie!!!!
Slz /Jul 29, 2008 at 8:03 PM
haha, reminds of the time i went for muay thai training,
morning: 5-6km jog/run
light strecthing
footwork, 15 mins skiprope, pad punches and kicks
evening:200 punches, 200 kicks
200 crunches, 200 pushups and above
2×500 sprints, uphill and downhill.
light stretching
result: loss of 10kgs, more muscle definition, improved heart and stamina rate
rick /Nov 13, 2008 at 6:04 AM
although they worked hard and got in good shape alote of there body defanation is with the help of computer and visual effects.
rio /Feb 12, 2009 at 8:48 PM
Cool movie, always wondered if the bodies were hard or handed?
otm /Mar 5, 2009 at 11:59 PM
Compound exercise with freeweights baby. Everything else is bullsh$t. (the internet makes me opinionated for some reason.) All these fancy gyms are such a joke. Go home and deadlift something heavy once or twice a week. Play some fun sports to get your heart rate up.
Voila.
Gyms are such a joke for the average person. While a real bodybuilder might need all that equipment, a normal person only needs a few compound exercises.
Nothing’s more ridiculous than watching some out of shape old lady spending a half hour isolating her biceps on a big fancy machine. You could not pick a better way to make someone hate exercise than this.
ASD /Mar 21, 2009 at 2:26 PM
Why they are half naked ?Why they are not like Roman Warriors ?
Robert Troch /May 12, 2009 at 1:53 AM
While this kind of workout is a great test it should not be confused with doing it as a regular workout. Training is cumulative and the accumulation of many workouts will allow a person to eventually do this kind of “benchmark” session.
I would also question something like 50 deadlifts in the middle of that kind of workout. Not saying there aren’t people who could accomplish it, because I know that wise, progressive training COULD make it possible. Just saying that there are some people who for whatever reason (biomechanical differences), old injuries, poor conditioning etc) probably shouldn’t and instead should substitute another exercise. Maybe deck squats? Anyway, compound, full body exercises are the best anyone can do. Time efficient, results oriented and just plain, flat out strength, stamina, flexibility and cardio makers!
Spartans-Heart /May 31, 2009 at 8:40 AM
You want to get a body like that, just join the Marine Core. That’s what I did. I’m only a nineteen year old dude and I look just as good. You might be a little skinny after basic, but who’s to say that you can’t find time to hit the gym and bulk up. Plus you will develope displine and begin to love pain and exercise. You only get one shot in this life, you might as well give it your all. Only then will you know what it truly feels like to be alive.
lucas /Aug 15, 2009 at 6:57 AM
The “300″ workout is based off of a fitness program called Crossfit. Its a pretty cool concept. I’ve been training traditionally (strength split with cardio separate,) for the last 5 years and just decided to make the switch to Crossfit. You can head over to the website to find everything (including diet) laid out for you. It seems like a pretty logical and revolutionary training regimen. If you are interested in getting in awesome shape (all around shape [the website will explain more]) give it a look.