One of the few who still believes in the “no guts and no glory” motto, Twight’s 300 Workout gave some pain, and a vast amount of gain in the end. The workout took its name from the total number of repetitions which are not done daily, but rather built up to over time.
At Home – 300 Workout Equipment:
Barbell 60 Kg weights
Chinning bar
Force Factor Supplement
24 inch box
Each exercise, when broken down into reasoning and operation will help you see why the 300 Workout helped the actors gain their muscle quickly and completely.
25 pull-ups
Pull ups are designed to make you lift the weight of your own body. They are among the best of the strengthening exercises out there. Quite frequently people don’t get all that they could out of them because they don’t do them correctly. If correctly done pull-ups will give you a very good gain in upper body strength and definition.
Many people think that pull-ups and chin-ups are the same exercise. There are some differences. A pull-up is you pulling your body up with your palms facing away from your body. This gives you less reliance on your bicep and makes the exercise more difficult to accomplish.
The chin-up on the other hand has our palms facing our body and lets you use more of the bicep muscle, making it easier to lift your body weight.
The right technique for both of them is to draw your body weight up slowly, using the muscles to lift your body, not jerking or jumping partway into the air and then pulling up. There are several other variations of pull-ups and chin-ups you can use that will make the workout easier or more difficult, including palms facing pull-ups, gripping without the thumb pull-ups, and what are known as kipping pull-ups. You’re probably not going to be able to do ten chin-ups or pulls ups immediately. If you can’t, then you need to work your way up to it.
Once you are able to do about ten pull-ups, you may want to increase the level of difficulty, by adding some weights, such as wearing a weighted backpack while doing your pull-ups to help build upper body strength. If you don’t then you should stick with the 25 repetitions without weights.
50 deadlifts at 135 pounds
The deadlift builds your strength in your back and will teach you to straighten the lower back when lifting a heavier load, thus preventing injury. When you deadlift it is absolutely imperative that you keep that lower back straight up and down. This not only builds the muscle more adequately but prevents injury to you when you’re lifting upwards from the floor.
Dead-lifting has gained a reputation for promoting injury when in reality it isn’t the lift, it’s the technique that causes the injury.
The correct technique to deadlift is to keep the back completely straight, no rounding.
In the beginning you may not be able to accomplish fifty dead lifts. Do what you can until you fail at it, and work up to the total of fifty deadlifts.
The deadlift will work your back, your legs, and your arms. Grip the bar tightly so that it does not roll away or out of your hands. Keeping your back straight, bring your hips forward, straighten your knees and stand. As you can tell, this will increase the upper legs and thighs quite a lot if you can execute it correctly. The hard grip on the bar also increases the strength of the forearm as well as the hand.
Make sure that you do keep your back straight and roll the hips forward somewhat to get maximum effect from the deadlift on the upper arms and the thighs.
50 Push-ups
The fifty push-ups that are part of Twight’s routine are designed to build arm and shoulder strength for you. In the beginning you may well not make the entire fifty. Do as many as you can, until failure and work your way up to the top number. The more you can do the better it will build for you.
Push-up is something everyone, both men and women should do simply to increase the health of your muscle tone in the back and shoulders. Lifting anything, even groceries can benefit from a push-up routine.
Your push-ups should look fluid and easy but they should have a technique that makes them a little more difficult to accomplish than they actually look. If they aren’t, then they are not building your strength at all.
The push-up will, like the pull-up, make you lift your entire body weight with your arms. The push-up if done correctly works out the chest wall, the shoulders, the triceps and the abdomen. To do a correct push-up, take the starting position for push-ups, and lock your elbows. Lower the body by bending the elbow until the chest is nearly on, but not touching the floor. Push down on the floor to elevate your body into the starting position.
Have your hands spread slightly and keep them out from the body a small amount, so that your balance is good. Tuck the elbows slightly and keep them at a 45 degree angle. Keep your body in a straight line that is tight from shoulders to feet, and tense the abdominal wall as if you were expecting a punch to the stomach. Keep your head above the chest. The chest should be the leader in the correct push up, with the head elevate above it, not dipping down to the ground. Never let your head lead your chest to the ground. The neck should be as straight as your back and legs are.
50 box jumps with a 24-inch box
Box Jumps are what are known as plyometric exercises that are designed to help you build strength as well as increase your stamina and help you to build on your vertical jumping ability.
The technique is simple enough that it is deceptive and many people don’t feel it will be challenging until they actually try it for themselves. The box jump increases muscle tone, builds and extends the muscles that are in the hamstring, the gluts and the quadriceps. It also builds your coordination and your agility as well as encourages balance.
Stand straight in front of the box or whatever else you may be using. Keep your feet and hips aligned well and your hands hanging loosely by your sides. Your head and neck should not be aimed downward or looking down.
Bend your knees as well as your hips; keep the head and the back straight. Lower the body slightly into a jumping position. Swinging the arms jump up from the slight crouch bring your feet upwards sharply to gain the top of the box.
Your landing on the box should not be explosive but rather a more soft landing and the legs should take the brunt of the impact that takes place, land in control of your body. As soon as you land on the box stand up completely. Your dismount may be jumping back down, again, landing with control of your body, or stepping down backwards. Either one is acceptable but if you select the step-down, alternate your legs each time so that you are training and your strength building is evenly accomplished.
If you’re not able to accomplish the 24 inch box the first few times you attempt it, lower the level of the box and do a few less repetitions. Until you are able to come to the top of the 24 inch box you can use one which is lower and accomplish as many repetitions that you can. Once you’ve mastered the box jumps and would like to move along to something more difficult elevate the box that you use to 36 inches or even higher in order to increase the level of difficulty of the exercise.
If you really want to build balance and increase the muscle and jumping skills you can consider wearing weights once you’ve got the technique and the number up to par with the 24 inch box.
50 “floor wipers” with 135 pound weights
Floor Wipers are another exercise that look a bit more easily accomplished than they really are. If you do them correctly, it’s going to be an incredible workout, but they will look fluid and easy to do.
It’s one that looks easy enough but it’s really recommended for people who are already in relatively good shape because of the level of difficulty involved. If you’re having trouble with the weights, lower the weights until you don’t. Doing the exercise until failure will be good in the beginning and then build yourself up to the point where you can do all the repetitions that the workout calls for.
For this one you’re going to need the dumbbells or a heavier bar. Lie on your back and press upward on the weights as if you were going to bench press. The weight should be mostly felt in the back so don’t overbalance. The Floor wiper works the shoulders and abdomen. Rocking or tipping over isn’t the best idea so make sure that you can handle the weight you have on the bar.
Keep your arms steady above your head while you tighten the abdominal muscles and lift your heels off the ground. Raise our legs, continuing to move them upward vertically while keeping the legs absolutely straight, and pointing your toes, move them toward the right side, past your hand, and then all the way to the side. Hold the side position for about five seconds and then move it back. Alternate the sides so that your second floor wipe, or pass goes to the left side of your body. This will assure that the strength training taking place is equal on both sides of the body.
If you are unable to hold the weight that is suggested, then start by lowering it about fifty pounds and doing less repetitions than the workout suggests, working them until failure and building up slowly over the course of time. Never have too heavy a weight on that will put you off balance since you will be lifting your legs at the same time that you are lifting the weights. If you’re not at ease with what you’re holding, lower it. Use a spotter to make sure that this one doesn’t get you injured if you’re not in the best shape when you start out.
50 “clean and press” at 36 pounds
Clean and Press is a weight lifting exercise that is accomplished by standing with the feet just about shoulder width apart… The bar that you’ll be using will lie about two inches from your ankles. Using what is called the over grip, or the pronated grip, take hold of the bar with your hands pressed so that they are just outside the width of your shoulders. Then you’re going to keep your arms straight and push back and up with your legs so that the bar ends up at just about the hip position. Now you’re going to pull in coordination with the shoulder shrug type movement an explosive movement for this aspect is best.
Here comes the tricky part. You can squat to clean the weight. What that means is that the end of the second pull is going to find the weight sitting at your ab section. Keep on pulling; with your elbows placed fairly high and drop into a squat as deeply as you can to put the bar ending up at your shoulders. At the same time, your wrists are going to turn over and catch the weight at the shoulder near your collarbone. A few things are happening at one time with this one so if you’re not used to it, make sure you’ve got great spotters and use a weight you are very comfortable with.
Getting back to upright keep the shoulder position for the bar while pressing your elbows forward and up higher to make sure that the bar doesn’t do any rolling. You may also use what’s called a power clean so that you don’t have the squat involved. Pull the weight up to your shoulders before your wrists go over to catch it.
You want to lower the bar as cleanly, as smooth and controlled motion as you can down to waist height, then keeping it still, control it down to the floor.
25 more pull-ups: Ending with a total 300 reps for the workout.
You’re going to be tired, but remember to keep the pull-ups clean and controlled and to not use bad jerking form to pull up with. Use the muscles of the arms, not the legs to get you up there.
The Diet You Need For the 300 Workout
Today body builders and weight trainers know that the protein diets are the way to go. The higher protein diet has also become widely popular with those who aren’t working out simply because it works for them for weight loss.
Regardless of your goals there aren’t too many people out there who can’t benefit from eating a diet that is higher in protein and eating some high protein shakes and foods along the way.
Whether you want to gain weight, lose weight, gain muscle or simply get fit, a higher protein diet can help you to do that. Take a look at why a diet that is higher in protein can be so effective in helping you to meet your strength training or weight loss goals.
Regardless of what you may have been told, the body needs protein. Our bodies are set up to require them. They are the building materials that your muscles need to grow and get stronger. A diet that is higher in protein is the essential means to give your body what it needs aside from the exercise to build that muscle that you want. Clean lean protein is the way to go, not high fat and high carb diets, although some carbs do have their place in your diet. The simple truth is this. If you don’t have enough protein in your diet, you will not gain muscle, Fact. The body is breaking down muscle when you train. To build it back up, you’re not going to be successful if you don’t’ have some high protein intake.
Where can I buy the right protein?
Checkout Whey Protein, they have a range of products suited for this workout.
Okay but how does that work for people who are trying to lose weight? Essentially in the same way – Most protein foods that are higher in protein, such as fish and chicken, are also lower in fat. Now remember we said lean meats. Eating a diet that is higher in protein and lower in fat and carbohydrates means you’re going to stay full longer, you’re going to get what you need to build muscle and the body isn’t storing fat because you’re using what you take-in. Eating lower carbs and staying clear of fat is the common sense part of it of course. Some of the foods you want to take in during your high protein, low carb and low fat approach to diet and weight loss, as well as weight lifting and strength training are
• Fish
• Chicken
• Turkey
• Lean Beef
• Eggs (Mainly the white but also yellow occasionally)
How much protein do you need to take in when you’re using a high protein diet approach? Around a gram per pound of body weight. If you weigh in at 150, and you’re in a weight training or strength training program, you want to take in about 150 grams of protein to keep your body in good shape, well fuelled and making muscle.
Granted that’s a lot of protein. You’re probably wondering how on earth you can eat that amount and what you’re going to have to eat to get that amount. The fact is that you probably can’t eat that amount of protein in a day or you’re going to be eating your own weight. Well not really, but there are better ways. Protein shakes, protein powders, protein bars are all helpful supplements to get you the amount of protein that you need during the course of a day.
Drinking a protein shake can give you about 25-35 grams of protein and will take just a few minutes to consume. The bars also offer you about 25-30 grams of protein and they taste terrific so it’s a small treat that you can give yourself while you’re leaving those carbs behind and eating mainly protein. Lastly, bear in mind that it’s not just what you’re eating, but when you eat it that makes the difference too.
The best times to eat are when you wake up, before bedtime and most assuredly right after any heavy workout. That is an essential that you don’t want to forget. The most important part of eating a high protein diet is to keep the body well fuelled for making muscle. Moving toward five smaller meals, rather than three larger ones may be a very positive method for you to keep that protein in the body when you need it.
Speeding your workout along with supplements
Now granted, there aren’t really any shortcuts to a good diet and a solid workout plan but there may be a shortcut or two that you can take to help your body build muscle faster and keep it healthy during the process. A supplement that is making the rounds of body builders and strength trainers that seem to be helpful to many is Force Factor.
There are a few others as well. Some herbal supplements that assist with stamina. Known as adaptogens that help the body deal with stress, stamina and with strength. Most notable of these herbs is American Ginseng, which is well known for assisting recovery and stamina when the body is a large amount of strain.
Creatine and Amino acids may also help the body in its quest to gain muscle faster and lose unwanted pounds. Several others which have been favorably mentioned by body builders and weight trainers are Force Factor, which is a combination of several essential parts of nutrition.
Force Factor, a combination of several excellent products known to work for athletes. Arginines are at about 2000 mg to help your body boost the Nitric Oxides for better performance. Force Factor contains no type of caffeine so you’re going to steer clear of those caffeine jitters that no one wants when they are trying to train. Force Factor includes essential nutrients that may assist you in losing weight, gaining muscle having more stamina and staying mentally alert longer. Celebrities swear by it, body builders say it works for them and who are we to argue? Force Factor seems to be one method that might be able to help you to gain that muscle that you want and lose the body fat that you don’t’ want, at the same time. The company does offer a free trial of Force Factor, designed to let you decide if the supplement is the right one for you and your workout needs.
Sum it up for us?
Have you tried the 300 workout? Do you know anything about the diet? Did you have incredible success with any given supplement? If you did then we’d like to know about it. Good or bad give us a comment and let us hear your story so we can share it with others who are trying to achieve the same thing that you did!!
SOURCE: TheOnlineHealthGuide.com
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