I have been doing this for over a year now I've seen results but, it hasn't given me the same body they have. Today I use this following workout:70x Push-up, 50x Pull-up/ narrow grip, 50x Box Jump 24", 70x KB Clean and Press @ 35 lb (35 each arm), 50x Dead lift @ 100lb, 50x Floor wiper @ 100 lb, 40x DB rows @ 50 lb,40x DB Curls @ 50 lb, 60x Sit-Ups, 60x Dips, 30x Lateral arm lifts @ 50lb (15 each arm), 30x 30 lb reverse curls barbell, 100x 30 lb bradford press barbell, and 30x ab wheel.
Do you know what your bodyfat percentage is? The thing that made the actors from 300 look so impressive is that they had very low bodyfat levels. They were not heavily muscular men, just really lean and athletic. I bet if you were to lose bodyfat through strict dieting and extra cardio you'd reveal your muscle definition better.
@leemhayward I am 6ft and 152lb male. I do the exercise listed above every wed, fri, and sun. All other days I do 70x Push-ups, 60x Sit-ups, 60x dips, and 30x ab wheel. what else should I do?
@scuba3steve3 hes not trying to go for perfect form, the idea is to do alot of reps. have u seen his body? I guarantee he can do 50 perfect so chill dude
I wanna do this as well. Apparently the 300 people used tablets to help? Not steroids. I cant do that many pull ups in one go, I cant gain weight you see, so I've been going to the gym 3 times a week doing other things but I fancy giving this a go. I'll try do as many of each set as I can. That way I will be able to do more and more within a few weeks etc.
Great video! Looking forward to starting this! I do have a question; I'm going to be starting with the beginner one (on the men's health website), so how many days a week do I do the beginner, intermediate, and "original" workout? Thanks!
LEE I'M A FAT BOY :-((( CAN'T DO PULL UPS OR DIPS NEITHER,JUST 10 PUSHUPS AND 20 SIT UPS,I GOT HEART AND WON'T QUIT,BEEN WATCHING YOUR VIDEOS ALL DAY,YOU JUST GAVE THE MOTIVATION AND THE PUSH I NEEDED IT,HOW CAN I INCREASE ALL OF THOSE???
High rep deadlifts. When doing light weight for high reps and striving to complete as many reps as fast as you can you'll use a different technique then when performing heavy weight low rep deadlifts.
I came across a variation of this routine as follows: Trap Bar Deadlift 135lbs 1x50, Dips bodyweight 1x50, Chin-ups bodyweight 1x50 -all done "Arnold" style where you do as many reps as you can, taking little rests when needed, until you get to the 50th rep, done monday-wednesday-friday. I was just curious of your thoughts on this variation for bulking up, Lee. Thanks =-)
Workouts like this are best for conditioning and muscular endurance. For mass building you should focus on heavier more traditional bodybuilding type workouts.
It's really up to you how you incorporate it into your routine. When I first tired this I did it every second day for a month and made some really good gains with it. But now I'll usually just add it in occasionally when I want to do something different from my normal routine.
@dcalstring cardio is the best place to start for weight lose. Specifically running (try running out doors, much better than on a machine). Try running for a minimum of half an hour, go at what ever pace you can. If you dont like running then do cycling for half an hour. Once you start to lose weight start adding compound exercises like push-ups, assisted pull ups, dips. Compound weight exercises like the bench press and squats are good aswell. Thats what i did. Good luck.
The goal of the 300 workout is to do all 300 reps as fast as you can. So if you did it easily, push it harder and up the pace next time. Use stop watch and time your workouts, each time strive to beat your previous time through.
. i have been working out for about 9 months now at home. i have brought some barbells and dumbells and soon getting a multi gym. over the last 9 months i have put on little weight which is what i am looking for. i am not taking any protein shakes, is it worth buying some? i have tried to increase in natural protein but still have not seen any advantages. i havnt looked yet so pardon my arrogance if there is, but is there a work out guide for intermediates? this looked very diffcult
Right on my website I'm giving away a free report called "Bodybuilding Nutrition Made Simple" I suggest you go and download it. Just visit LeeHayward*com and click on the menu link called "FREE Stuff".
hi leeHayward I'm a pure ectormoph who wants to gain some serious weight but I read bloggs and they say for an ectormorph to become huge it would take atleast 12 years but I don't beleave them,so I'd like to hear from you is it possible for an ectormoph to become thick in 3 years?
It's ok to have long term goals, but break those goals down into short term stepping stones. If you buckle down and get serious you can make some impressive noticeable muscle gains within the matter of months.
@leemhayward thank you so much man,now I'm confident about working out,hopefully I will see you in a few years and show your my impressive physical appearance Thank you lee for making me believe!
@witchdoctor216 what the fuck kinda random number is 12 years, there just pullin random numbers out of there ass you can gain weight faster than meso's on the right diet and exercise plan just search how to .
Obviously you can do whatever you like, but this is the actual "300 workout" that you can do and then people can compare times to see who's in better shape condition wise.
hi lee. many thanks for all your videos. i love how you are a down to earth guy who gives us all these cool videos :) a question about the 300 workout. how many days a week can you do this workout?? would you recommend every second day??
We did this a part of pre season for rugby, it's not designed to be a stand alone workout but used as an accessory to tour existing routine. Although if you did use it as a x4/week programme you would see gains just might be a but boring after the 2nd week! Xx
i had some questions.....is this routine something you do everyday or 4 times a week or something else? plus while doing this workout can you do other exercises routines on other days or anything like that or should you stay with workout for a while as your regular routine? and lastly how long should you do this workout 2 months 3 or more? thank you
Just need a clarification on the rest thing. Am I supposed to do the various exercises with no rest or very short rest inbetween, or I may take a longer rest between each exercise? If i got it good, with a chronometer, i have to take the time just when i do the exercises, and not when i'm resting, right?
You rest as much as you need, but as you get more advanced you'll shorten the rest times and strive to complete the workout in less time. Folks who are in top shape can complete all 300 reps in less than 20 minutes.
@leemhayward Thank you very much for your reply Lee, I'm reading wide your site, so I can get the most tips out of it. Many thanks for the time you spend helping us. Also, if it's not a problem, i would like some advices for eating while doing the 300 workout, in a way to get ripped and loose fat. In the summer period I'm more interested into getting a beach-showing shape, so what kind of diet should I bind with the 300 workout?
On my website LeeHayward*com you can sign up for my e-mail newsletter and get a free copy of my "Bodybuilding Nutrition Made Simple" ebook. This will help you structure out a good eating plan.
@Lacqueras Yea, and that comment was non-retarded? What a douche, if you're gonna make a comment like that then maybe add WHY it's so 'retarded' instead of being immature and just putting that. It's actually a very intense exercise but you wouldn't know that because its 'retarded'.
Great workout vid Lee! Great tips, thanks. Keep them coming please! :)
i bought the cd, this isnt their workout. their workout was never the same workout two weeks in a row the guy said in the video (the trainer). they also did tire jumps and mixed in with some combative sports training exercises.
It's basically a high rep deadlift, kind of a hybrid of a stiff leg and conventional deadlift. The idea here is to simply do 50 reps as fast as possible.
I am thinking about trying this workout within the next few weeks. How many times a week should I do this and for how many weeks until improvements are made in my gains?
Do it 3 times per week or every second day. Stick with it for about a month before moving on to another workout routine. I think you'll like it for a cool change of pace.
I just did floor wipers for the first time. For some reason I couldn't lift to the sides while maintaining the balance so I just lifted straight up for today lol. I literally felt like my lungs got punctured.
I personally do a combo of high intensity cardio and lower intensity cardio. As long as your diet supports muscle growth you aren't going to lose size from adding cardio to your routine.
99,9% of that film(300) is edited-those wusses prolly hadnt touched a single dumbell- the guy doing all this shit in this vid however, is the real spartan
Great post , I gotta ask you Lee where are you from mate? You have an eastern Canadian accent, Im from Cape Breton NS and you sound like you could possibly come from there yourself.
from what I understand this workout was not performed as regularly as most people think. it was apparently used as a test to track the actors' progress over the course of their training. Great workout though, cheers!
Yeah, I heard the same thing. It's great as an additional workout to use from time to time, but I wouldn't make it a staple in your training. Even though the floor wipers are a friggen killer ab exercise. You may want to do those regularly :-)
The whole reason why almost every other routine out there increases the weight, reps, or both is so that the lifter continues to challenge their body in the right way. If your routine doesn't adapt as your body adapts, you'll plateau so fast you won't know what hit you, regardless of how fast you can do the routine.
Furthermore, the workout's "finish as fast as possible" ethos is a recipe for disaster. Rush an exercise and you'll compromise form, risking injury. It's just retarded.
Actually cross fit styles workouts use the faster training tempo as a method of progressive overload. It's not stupid or dangerous, especially when lifting light weights like this.
@leemhayward You've just proved my point right there.
CrossFit:
- Linked to Rhabdomyolysis.
- US Navy sailor awarded £300k damages after injury.
- "The risk of injury from some CrossFit exercises outweighs their benefits when they are performed with poor form in timed workouts" - Dr Stuart McGill.
- Requires a risk retention group (RRG) because it makes getting insurance almost impossible.
I'm just showing a workout, if you don't like it, don't use it. I mean heck this isn't my personal favorite workout either, it's just a variation that I'll do from time to time. There are lots of people who follow these style workouts and love them and make great gains with them. And I think everyone knows there is a risk of injury from weight training. That's why we all sign wavers to join gyms, fitness classes, etc. it's not just limited to cross fit, the 300 workout, etc.
As for people in the US suing over things, that doesn't really prove something is good or bad. Heck several years back a woman sued McDonald's because she spilled coffee on herself... And she WON! But that hasn't stopped me from drinking coffee :-)
@leemhayward There was more going on that just the lawsuit though. There were 114 cases of rhabdo across the military services in 2004, four of which required hospitalization. The number rose to 159 in 2007, including 34 that required hospital visits. It has got to the point where the military has started to walk away from the entire concept. The numbers speak for themselves.
this workout is good but with the floor wipers you need to keep your chin to your chest. it will make it much harder and the farther back over your head you place the bar the harder it will be. oh and just throwing it out there avery52791 my name is avery too. not many of us
Just to let you all know this workout had nothing to do with getting the actors in shape. This was just a challenge set by their trainer Mark Twight at the end of their program to test their endurance and see if anyone was capable of doing it within a certain amount of time.
Does this whole video count as a single workout (ie: once you finish all 300, you're good for the day), and if so, can this program stand alone, or do you need to use other workouts? I'm a martial artist (karate, boxing, jujitsu, judo) and I work on technique a lot. I just want to look good when I have my shirt off for matches, and have some more athletic endurance.
i had a question sir. i was wondering do you do this workout everyday or everyother day.
also i am eating chicken breast whey protein and fruits and vegies. i am staying away from carbs as they can cause fat build up, but they do give energy. What are you thoughts on this diet.
it looks very effectiva but the deadlifts executed with such a weigt and fast that must be bad for the lower back isnt it? crossfit is so fast...i fancy it but isnt it bad for the joints? please help thx
@BILLY0234 Good one for foot ball is doing 700 to 1000 reps every other day which will get you stronger faster and better to help muscle endurance. good luck
Right ok. I would like to point out that, thats not how you do a dead lift.. at 1:34 he is more in the position for Bent-over rowing than a dead lift.
The weight should begin on the ground then lifted up to the waste by standing up straight, then you lower the weights slowly to the ground. The weight should touch/rest on the round for a few seconds each time you go down so they stop dead and you don't use any momentum from lowering to lift the weight up.... Hence The Name "Dead Lift"
Right ok. I would like to point out that, thats not how you do a dead lift.. at 1:34 he is more in the position for Bent-over rowing than a dead lift.
The weight should begin on the ground then lifted up to the waste by standing up straight, then you lower the weights slowly to the ground. The weight should touch/rest on the round for a few seconds each time you go down so they stop dead and you don't use any momentum from lowering to lift the weight up.... Hence The Name "Dead Lift"
Sir, I don't mean to be disrespectful to you but, Your doing dead lifts wrong...your going to hurt your back later one. I'm only 14, and I did this with my trainer, I think with a little more weight though. and you are NOT supposed to do this everyday. Your back needs 100 hours to recover.
Im going to do this tomorrow. Ill let you know how it goes! Im guessing it will take 35 minutes. Its been really hot here and my gym doesnt have AC so I am going to sweat my a** off!
@avery52791 No this is not the 300 workout that the 300 crew actually did, this is actually just a test that they did near the end to see how far they've come along... the actual workout they did was VERY brutal.
@DrmrGuy1979 & shadowarena - I had to build up my strength for the 300. The floor wipes was the only one I had to build my strength on as far as adding weight. I'm able to bench 135, however, holding it above your head and controlling the bar is a whole other factor. For me, my progression started with the bar and stuck with that for 2 months added weight for the next month until I was able to do the full 135. My progression was: Olympic bar(45#), 95#, 115# then 135#.
The workout is awesome, I do this at the end of each month for my strength test. I would like to ask a question regarding the floor wipes. I have a trainer that told me that for the floor wipes was that the correct way of doing floor wipes was to sway the bar to the respective side as you do the leg raises so it would not place stress on your back.
Could I please get some input regarding this the movements that should or should not be done with the floor wipes?
How many days off in between workouts do you take doing the 300 workout?
vanji611 3 days ago
@vanji611
There's no strict schedule per say. But I did this workout 3 days per week for a month straight and made steady improvements with it.
leemhayward 7 hours ago
I have been doing this for over a year now I've seen results but, it hasn't given me the same body they have. Today I use this following workout:70x Push-up, 50x Pull-up/ narrow grip, 50x Box Jump 24", 70x KB Clean and Press @ 35 lb (35 each arm), 50x Dead lift @ 100lb, 50x Floor wiper @ 100 lb, 40x DB rows @ 50 lb,40x DB Curls @ 50 lb, 60x Sit-Ups, 60x Dips, 30x Lateral arm lifts @ 50lb (15 each arm), 30x 30 lb reverse curls barbell, 100x 30 lb bradford press barbell, and 30x ab wheel.
NTWJohnPershing 1 week ago
@NTWJohnPershing
Do you know what your bodyfat percentage is? The thing that made the actors from 300 look so impressive is that they had very low bodyfat levels. They were not heavily muscular men, just really lean and athletic. I bet if you were to lose bodyfat through strict dieting and extra cardio you'd reveal your muscle definition better.
leemhayward 1 week ago
@leemhayward I am 6ft and 152lb male. I do the exercise listed above every wed, fri, and sun. All other days I do 70x Push-ups, 60x Sit-ups, 60x dips, and 30x ab wheel. what else should I do?
NTWJohnPershing 1 week ago
@NTWJohnPershing
You can check out my playlists, I've got specific exercise videos for each and every muscle group posted.
leemhayward 7 hours ago
@scuba3steve3 hes not trying to go for perfect form, the idea is to do alot of reps. have u seen his body? I guarantee he can do 50 perfect so chill dude
Hartsackw 2 weeks ago
That was 300's warm up
Apostolin0 2 weeks ago
If you took an Army PT test you'd score a zero on the push ups. Chest to the ground and fully lock out those elbows.
scuba3steve3 1 month ago
I wanna do this as well. Apparently the 300 people used tablets to help? Not steroids. I cant do that many pull ups in one go, I cant gain weight you see, so I've been going to the gym 3 times a week doing other things but I fancy giving this a go. I'll try do as many of each set as I can. That way I will be able to do more and more within a few weeks etc.
Occultfan 1 month ago
wtf ur gym has like the coolest shit... lol
hiloboyz8085 1 month ago
Fully extend those pushups lee hayward!
ConnorRunsFree 2 months ago
Great video! Looking forward to starting this! I do have a question; I'm going to be starting with the beginner one (on the men's health website), so how many days a week do I do the beginner, intermediate, and "original" workout? Thanks!
NJM492 2 months ago
@NJM492
3 days per week.
leemhayward 1 month ago
I go to the gym regularly and have been for about three years, this workout was a great change of pace and I loved every second, thanks mann
chadmathias 2 months ago
LEE I'M A FAT BOY :-((( CAN'T DO PULL UPS OR DIPS NEITHER,JUST 10 PUSHUPS AND 20 SIT UPS,I GOT HEART AND WON'T QUIT,BEEN WATCHING YOUR VIDEOS ALL DAY,YOU JUST GAVE THE MOTIVATION AND THE PUSH I NEEDED IT,HOW CAN I INCREASE ALL OF THOSE???
THANK YOU FOR EVERYTHING!!!!!!!!!!!!!!!!!!!!
loco305mia 2 months ago
@loco305mia
Just focus on using free weight and machine exercises to build up your strength to handle bodyweight exercises.
leemhayward 1 month ago
wtf kind of dead lifts are those?
EnterEdreese 2 months ago 5
@EnterEdreese
High rep deadlifts. When doing light weight for high reps and striving to complete as many reps as fast as you can you'll use a different technique then when performing heavy weight low rep deadlifts.
leemhayward 2 months ago
how many days a week do you do this ?
dandare1970 2 months ago
Not as challenging as other workouts I've done!!
MrMuscle200 2 months ago
I came across a variation of this routine as follows: Trap Bar Deadlift 135lbs 1x50, Dips bodyweight 1x50, Chin-ups bodyweight 1x50 -all done "Arnold" style where you do as many reps as you can, taking little rests when needed, until you get to the 50th rep, done monday-wednesday-friday. I was just curious of your thoughts on this variation for bulking up, Lee. Thanks =-)
JesusFingeredBabies 2 months ago
@JesusFingeredBabies
Workouts like this are best for conditioning and muscular endurance. For mass building you should focus on heavier more traditional bodybuilding type workouts.
leemhayward 2 months ago
@leemhayward u mean traditional 5x5, right? thanks, Lee =-)
JesusFingeredBabies 2 months ago
so... how many times do I do the whole set of exercises and for how long?
chelomustis 3 months ago
@chelomustis
You do the full workout of 300 reps exactly as outlined in the video.
leemhayward 3 months ago
Well see, you can break it down into different raps. Like you an do 2 set of 25 raps, 5 sets of 10 raps, or however many raps feels comfortable...
TheBowmanator92 3 months ago
what if you weigh 140 lbs would the 135lbs weights be to close to your body weight?
alopez527 3 months ago
@alopez527
You can adjust the weight if you want, it's your body and your workout, you can do what ever you want :-)
leemhayward 3 months ago
@vleon1012
Obviously you can adjust the weights accordingly. But for the "300 Challenge" everyone used the same weights.
leemhayward 4 months ago
everything is great but deadlifts hit the floor then back up, get it dead-lifts, but still awesome.
KeblerK9091 4 months ago
isnt this the tsc 300 challenge program ?
godsproject0 5 months ago
@godsproject0
Yes it is.
leemhayward 4 months ago
3:11 to 4:02 is a bitch
s1nsp4wn 5 months ago
will this build muscle mass or just tone the muscles??
Arcuri93 6 months ago
hi lee - how often should this workout be performed? i imagine it takes high strain on the body
TheOrientalWizard 6 months ago
Hey man I wanna try this, how often would I do this workout?
jkrsdwwww 6 months ago
@jkrsdwwww
It's really up to you how you incorporate it into your routine. When I first tired this I did it every second day for a month and made some really good gains with it. But now I'll usually just add it in occasionally when I want to do something different from my normal routine.
leemhayward 6 months ago
How many days a week do you do this routine?
someonenamedjake 6 months ago
Gonna test this for the next couple of months, looks deacent and just the fact that you dont have to increase weights etc makes me interested. :>
cadancekela 6 months ago
This routine is awesome man. Had a great result. thanks a lot.
heresheshadri 6 months ago
this routine is awasome. had some great results.thanks man.
heresheshadri 6 months ago
hey i'm 24 n i'm 115kg. Can't even do one pull up. I don't know about 300 workout's :-) but could u pl's give me some tip's to loose weight.
dcalstring 7 months ago
@dcalstring cardio is the best place to start for weight lose. Specifically running (try running out doors, much better than on a machine). Try running for a minimum of half an hour, go at what ever pace you can. If you dont like running then do cycling for half an hour. Once you start to lose weight start adding compound exercises like push-ups, assisted pull ups, dips. Compound weight exercises like the bench press and squats are good aswell. Thats what i did. Good luck.
kaiawyn 6 months ago
Important question i need answer fast please!!!
do u do the ONE workout (6 exercises) in one day ?
because i did all of them and i still have a lot of energy in me, so i was wondering if i can do 2 workouts (12 exercises) ?
djBC10000 7 months ago
@djBC10000
The goal of the 300 workout is to do all 300 reps as fast as you can. So if you did it easily, push it harder and up the pace next time. Use stop watch and time your workouts, each time strive to beat your previous time through.
leemhayward 7 months ago
. i have been working out for about 9 months now at home. i have brought some barbells and dumbells and soon getting a multi gym. over the last 9 months i have put on little weight which is what i am looking for. i am not taking any protein shakes, is it worth buying some? i have tried to increase in natural protein but still have not seen any advantages. i havnt looked yet so pardon my arrogance if there is, but is there a work out guide for intermediates? this looked very diffcult
henerz564 7 months ago
@henerz564
Right on my website I'm giving away a free report called "Bodybuilding Nutrition Made Simple" I suggest you go and download it. Just visit LeeHayward*com and click on the menu link called "FREE Stuff".
leemhayward 7 months ago
I just did for the first time yesterday and i completed it in about 30 minutes is this a decent first time?
logalog60 7 months ago
@logalog60
Yes, that's a good time. Each time through strive to beat your previous time.
leemhayward 7 months ago
How many days a week do you do this workout ?
Do I stcik to my usual routine and just add the 300 workout once a week or something?
Mukkiee1 7 months ago
hi leeHayward I'm a pure ectormoph who wants to gain some serious weight but I read bloggs and they say for an ectormorph to become huge it would take atleast 12 years but I don't beleave them,so I'd like to hear from you is it possible for an ectormoph to become thick in 3 years?
witchdoctor216 7 months ago
@witchdoctor216
It's ok to have long term goals, but break those goals down into short term stepping stones. If you buckle down and get serious you can make some impressive noticeable muscle gains within the matter of months.
leemhayward 7 months ago
@leemhayward thank you so much man,now I'm confident about working out,hopefully I will see you in a few years and show your my impressive physical appearance Thank you lee for making me believe!
witchdoctor216 7 months ago
@witchdoctor216 Hey, i'm an ectomorph as well, I find that if I eat 4000+ calories a day, and lift as heavy as I can it helps a lot. Good luck!
ToughAsNailsFit 7 months ago
@witchdoctor216 what the fuck kinda random number is 12 years, there just pullin random numbers out of there ass you can gain weight faster than meso's on the right diet and exercise plan just search how to .
superrubiksman 7 months ago
what about making dips instead of push ups?
and is it good to use a belt with some additional weigth to increase the intensity instead of just trying to beat your best time?
Duskolo 8 months ago
@Duskolo
Obviously you can do whatever you like, but this is the actual "300 workout" that you can do and then people can compare times to see who's in better shape condition wise.
leemhayward 8 months ago
Take part in the 300 Fitness Challenge at Konkura.com
BradDawson22 8 months ago
Hey lee what is ur best time?!
shakenbake1869 8 months ago
@shakenbake1869
24 minutes was my best time for this workout. It's a killer!
leemhayward 8 months ago
Your deadlifts need to hit the ground
supoaldb 8 months ago
no breast exercices?? :S
AsumDude94 8 months ago
@AsumDude94 well...push ups?
bjomakli 8 months ago
@AsumDude94 dude......what about push ups? :S
shine199622 8 months ago
how many times a week?
AsumDude94 8 months ago
@AsumDude94
Do it every second day for a few weeks in a row. Strive to beat your time with each workout.
leemhayward 8 months ago
hi lee. many thanks for all your videos. i love how you are a down to earth guy who gives us all these cool videos :) a question about the 300 workout. how many days a week can you do this workout?? would you recommend every second day??
TrulyUniqueOne 8 months ago
the 10 million workout is wht i do :D
burtonairsoft2197 9 months ago
how often are you suppose to do this routine?
ciscon07 9 months ago
We did this a part of pre season for rugby, it's not designed to be a stand alone workout but used as an accessory to tour existing routine. Although if you did use it as a x4/week programme you would see gains just might be a but boring after the 2nd week! Xx
MrGingekid 9 months ago
Hello Lee, greetings from Ireland. I was just wondering is the 300 workout a three days a week or two days a week in the gym?
QTStergeos 9 months ago
How would one's results end up like if instead of speeding up the routine, you were to of slowed down the range of motion for each exercise?
Cagedand3nRaged 9 months ago
i had some questions.....is this routine something you do everyday or 4 times a week or something else? plus while doing this workout can you do other exercises routines on other days or anything like that or should you stay with workout for a while as your regular routine? and lastly how long should you do this workout 2 months 3 or more? thank you
daboiblizzy1990 10 months ago
awsome, a body builder that wears converse lol
ethanwhite117 10 months ago
how'd you tear your lat?
SpinningAngel 10 months ago
Just need a clarification on the rest thing. Am I supposed to do the various exercises with no rest or very short rest inbetween, or I may take a longer rest between each exercise? If i got it good, with a chronometer, i have to take the time just when i do the exercises, and not when i'm resting, right?
WantOxide 10 months ago
@WantOxide
You rest as much as you need, but as you get more advanced you'll shorten the rest times and strive to complete the workout in less time. Folks who are in top shape can complete all 300 reps in less than 20 minutes.
leemhayward 10 months ago
@leemhayward Thank you very much for your reply Lee, I'm reading wide your site, so I can get the most tips out of it. Many thanks for the time you spend helping us. Also, if it's not a problem, i would like some advices for eating while doing the 300 workout, in a way to get ripped and loose fat. In the summer period I'm more interested into getting a beach-showing shape, so what kind of diet should I bind with the 300 workout?
WantOxide 10 months ago
@WantOxide
On my website LeeHayward*com you can sign up for my e-mail newsletter and get a free copy of my "Bodybuilding Nutrition Made Simple" ebook. This will help you structure out a good eating plan.
leemhayward 10 months ago
@leemhayward thanks for the help man, very useful.
WantOxide 10 months ago
@leemhayward and this workout is for every day?
shine199622 8 months ago
finally an explanation of the 300 workout, i've been 4 sumtin like this 4 a while now
davidegan300 10 months ago
3:24 the most retarded thing
Lacqueras 10 months ago
@Lacqueras
Have you tried it before? Floor wipers are one of the hardest ab exercises you can do. They are brutal...
leemhayward 10 months ago 26
@Lacqueras Yea, and that comment was non-retarded? What a douche, if you're gonna make a comment like that then maybe add WHY it's so 'retarded' instead of being immature and just putting that. It's actually a very intense exercise but you wouldn't know that because its 'retarded'.
Great workout vid Lee! Great tips, thanks. Keep them coming please! :)
iamjakkal 9 months ago
i bought the cd, this isnt their workout. their workout was never the same workout two weeks in a row the guy said in the video (the trainer). they also did tire jumps and mixed in with some combative sports training exercises.
ty99999returns 10 months ago
3:58, fuck that shit!!!!!!
esca8652 10 months ago
love the form on the floor wipers perfect
Taffytrunks 10 months ago
what kinda deadlift is that?!
feetball96 11 months ago
@feetball96
It's basically a high rep deadlift, kind of a hybrid of a stiff leg and conventional deadlift. The idea here is to simply do 50 reps as fast as possible.
leemhayward 10 months ago
How can someone do 300 reps ? That's loads , with rest or without ?
Jackrt100 11 months ago
I am thinking about trying this workout within the next few weeks. How many times a week should I do this and for how many weeks until improvements are made in my gains?
VC15524 11 months ago
@VC15524
Do it 3 times per week or every second day. Stick with it for about a month before moving on to another workout routine. I think you'll like it for a cool change of pace.
leemhayward 10 months ago
I just did floor wipers for the first time. For some reason I couldn't lift to the sides while maintaining the balance so I just lifted straight up for today lol. I literally felt like my lungs got punctured.
MetaIhead89 11 months ago
that pull up machine is cool i wish i had access to one of those...is there a substitute/alternative for the pullups ?
mexicanpowerputo 11 months ago
@mexicanpowerputo
Just do a search for my video on "Bodyweight Rows" this is a good alternative to pull ups.
leemhayward 11 months ago
Awesome video, i start this on monday ,thanks for posting
nudeadnation 11 months ago
I heard doing HITT is not good for keeping your muscle? Is this true? Should I just low 60% of my max heart rate and low intense cardio?
orthodox7x7 11 months ago
@orthodox7x7
I personally do a combo of high intensity cardio and lower intensity cardio. As long as your diet supports muscle growth you aren't going to lose size from adding cardio to your routine.
leemhayward 11 months ago
Crossfit rules all! Any other routine is worthless
ZachRHuff 1 year ago
99,9% of that film(300) is edited-those wusses prolly hadnt touched a single dumbell- the guy doing all this shit in this vid however, is the real spartan
inyourdivineembrace 1 year ago
Great post , I gotta ask you Lee where are you from mate? You have an eastern Canadian accent, Im from Cape Breton NS and you sound like you could possibly come from there yourself.
jayWhyyy 1 year ago
floor wipers are intense
monkeylover187 1 year ago
weak pushups man
AliveDog 1 year ago
@AliveDog why are his push-ups weak?
MetaIhead89 11 months ago
you go to global gym right? i go there, ive noticed you there aha, your an animal!
nickharte123 1 year ago
You sound like a newfie!
mjhanny21 1 year ago
from what I understand this workout was not performed as regularly as most people think. it was apparently used as a test to track the actors' progress over the course of their training. Great workout though, cheers!
pkouret 1 year ago
@pkouret
Yeah, I heard the same thing. It's great as an additional workout to use from time to time, but I wouldn't make it a staple in your training. Even though the floor wipers are a friggen killer ab exercise. You may want to do those regularly :-)
leemhayward 1 year ago
The whole reason why almost every other routine out there increases the weight, reps, or both is so that the lifter continues to challenge their body in the right way. If your routine doesn't adapt as your body adapts, you'll plateau so fast you won't know what hit you, regardless of how fast you can do the routine.
Furthermore, the workout's "finish as fast as possible" ethos is a recipe for disaster. Rush an exercise and you'll compromise form, risking injury. It's just retarded.
sbowesuk 1 year ago
@sbowesuk
Actually cross fit styles workouts use the faster training tempo as a method of progressive overload. It's not stupid or dangerous, especially when lifting light weights like this.
leemhayward 1 year ago
@leemhayward You've just proved my point right there.
CrossFit:
- Linked to Rhabdomyolysis.
- US Navy sailor awarded £300k damages after injury.
- "The risk of injury from some CrossFit exercises outweighs their benefits when they are performed with poor form in timed workouts" - Dr Stuart McGill.
- Requires a risk retention group (RRG) because it makes getting insurance almost impossible.
- Faulted for lack of periodization.
I rest my case.
sbowesuk 1 year ago
@sbowesuk
I'm just showing a workout, if you don't like it, don't use it. I mean heck this isn't my personal favorite workout either, it's just a variation that I'll do from time to time. There are lots of people who follow these style workouts and love them and make great gains with them. And I think everyone knows there is a risk of injury from weight training. That's why we all sign wavers to join gyms, fitness classes, etc. it's not just limited to cross fit, the 300 workout, etc.
leemhayward 1 year ago
@sbowesuk
As for people in the US suing over things, that doesn't really prove something is good or bad. Heck several years back a woman sued McDonald's because she spilled coffee on herself... And she WON! But that hasn't stopped me from drinking coffee :-)
leemhayward 1 year ago 7
@leemhayward There was more going on that just the lawsuit though. There were 114 cases of rhabdo across the military services in 2004, four of which required hospitalization. The number rose to 159 in 2007, including 34 that required hospital visits. It has got to the point where the military has started to walk away from the entire concept. The numbers speak for themselves.
sbowesuk 1 year ago
ruthessssssss
MrTankyDan 1 year ago
the deadlifts seem like they would damage your back
boogiebuddy01 1 year ago
Be careful when doing the 2nd exercise! You can kill your lower back! Warm up like a beast before attempting that one =)
MishkaSky 1 year ago
this workout is good but with the floor wipers you need to keep your chin to your chest. it will make it much harder and the farther back over your head you place the bar the harder it will be. oh and just throwing it out there avery52791 my name is avery too. not many of us
ave14hockey1 1 year ago
i was doing really good at this.. unitll floor wipers that took me like 8 minutes : (
grnbbllntrck 1 year ago
will you see results, even if you aren't taken any supplements??
TRT26 1 year ago
looks really good program ill try it:)
tony22990 1 year ago
ahem, 50 S/A clean+press is for EACH ARM. total of "100" ...
brettthejett 1 year ago
does this help you bench?
ZeZiMaPwNt 1 year ago
shouldn't you have had a spotter?
chasekewl 1 year ago
im going to incorporterate this rountine at the end of my last workout day. if done everyday i would think you would burn yourself out.
epagan83 1 year ago
Just to let you all know this workout had nothing to do with getting the actors in shape. This was just a challenge set by their trainer Mark Twight at the end of their program to test their endurance and see if anyone was capable of doing it within a certain amount of time.
IgitRdie 1 year ago
hey i can do maybe 10 reps of chin up what would u recommend to change for chin up ?
iiDESTROYCOD 1 year ago
ur video really helped me understand exactly how this workout needed to be done..
2010yungman2010 1 year ago
Does this whole video count as a single workout (ie: once you finish all 300, you're good for the day), and if so, can this program stand alone, or do you need to use other workouts? I'm a martial artist (karate, boxing, jujitsu, judo) and I work on technique a lot. I just want to look good when I have my shirt off for matches, and have some more athletic endurance.
MrBlahAccount 1 year ago
ive done this 4 times and im 13 im hoping i continue to improve at it
beasleyboy226 1 year ago
@beasleyboy226 bit young dont you think?
yeaimrandom 1 year ago
IS THE PROGRAM GOOD FOR BUILDING BIG BICEPS, CHEST AND SIX-PACK? (GOOD PROGRAM TO GET HUGE, AND LOSE FAT?)
MrBluePineApple 1 year ago
Just tried this and my god did it almost kiled me, thanks lee
hoping to start doing this 2x a week
GrantuK7 1 year ago
i had a question sir. i was wondering do you do this workout everyday or everyother day.
also i am eating chicken breast whey protein and fruits and vegies. i am staying away from carbs as they can cause fat build up, but they do give energy. What are you thoughts on this diet.
snowstaffordsnow 1 year ago
very good stuff. great results for getting muscles into endurance shape.
botoblaster808 1 year ago
I might do this thing, are results pretty quick?
Atmxmurphy 1 year ago
it looks very effectiva but the deadlifts executed with such a weigt and fast that must be bad for the lower back isnt it? crossfit is so fast...i fancy it but isnt it bad for the joints? please help thx
chewbaka05 1 year ago
Hey Lee so do you replace your typical workouts with the 300 workout? or do both at the same time?
demarco767 1 year ago
Awesome lee. Thanks for the tips
angelo908638 1 year ago
it's great but impossible to do in a gym because there's always someone on the station you want to use
graciehunter100 1 year ago
is there alternative exercise to the deadlift, as i have a really weak back and deadlifts in the past have caused me great discomfort. thanks
jay121222 1 year ago
is there alternative exercise to the deadlift, as i have a really weak back and deadlifts in the past have caused me great discomfort. thanks
jay121222 1 year ago
is there alternative exercise to the deadlift, as i have a really weak back and deadlifts in the past have caused me great discomfort. thanks
jay121222 1 year ago
@jay121222 u gotta work through the PAIN!
hyrys 1 year ago
and did you notice results from this workout? Is this the only workout routine you do?
Oliverrox100 1 year ago
@Oliverrox100 Didn't you watch the video with sound or something?
danfrost313 1 year ago
ok so on the off days when you dont do this should you do cardio to get those flat abs??
Oliverrox100 1 year ago
shouldn't you add something for your biceps? They never got a lot of attention in this workout
overlord3069 1 year ago
Can u split up the floorwiper in more sets or is it better to lower the weight?
Sommar85 1 year ago
This guy would've made a great Spartan. Or a Gear.
Razorthemaster 1 year ago
Whiter Shade Of Pale playing in the background... Sweet (:
ltbrazier1 1 year ago
nice shoes...
usmcbernal 1 year ago
does anybody know a really good workout that would help for football?
BILLY0234 1 year ago
@BILLY0234 olympic lifts. power cleans, split jerk. and power lifts. squat and bench.
btwistwill 1 year ago
@BILLY0234 Good one for foot ball is doing 700 to 1000 reps every other day which will get you stronger faster and better to help muscle endurance. good luck
tropicthunderdancers 1 year ago
Thanks a lot for the walkthrough mr Hayward, I'm looking forward to trying this at my local gym!
mace9731 1 year ago
Right ok. I would like to point out that, thats not how you do a dead lift.. at 1:34 he is more in the position for Bent-over rowing than a dead lift.
The weight should begin on the ground then lifted up to the waste by standing up straight, then you lower the weights slowly to the ground. The weight should touch/rest on the round for a few seconds each time you go down so they stop dead and you don't use any momentum from lowering to lift the weight up.... Hence The Name "Dead Lift"
Wolf363541 1 year ago
Right ok. I would like to point out that, thats not how you do a dead lift.. at 1:34 he is more in the position for Bent-over rowing than a dead lift.
The weight should begin on the ground then lifted up to the waste by standing up straight, then you lower the weights slowly to the ground. The weight should touch/rest on the round for a few seconds each time you go down so they stop dead and you don't use any momentum from lowering to lift the weight up.... Hence The Name "Dead Lift"
Wolf363541 1 year ago
@Wolf363541 its a romanian dead lift
skirace009 1 year ago
Sir, I don't mean to be disrespectful to you but, Your doing dead lifts wrong...your going to hurt your back later one. I'm only 14, and I did this with my trainer, I think with a little more weight though. and you are NOT supposed to do this everyday. Your back needs 100 hours to recover.
MarineCorpUniversity 1 year ago
anybody has a good athlete workout?
VeteranTRAGIC 1 year ago
@VeteranTRAGIC Depends on what you hope to achieve?
dargon80 1 year ago
weird deadlifts
coryvickers 1 year ago
Im going to do this tomorrow. Ill let you know how it goes! Im guessing it will take 35 minutes. Its been really hot here and my gym doesnt have AC so I am going to sweat my a** off!
vanman778 1 year ago
are u suppossed to do this everyday?
avery52791 1 year ago 9
@avery52791
I did it every second day for about a month and really noticed some good improvements in my overall muscular endurance and conditioning.
leemhayward 1 year ago
@leemhayward what did you do on your off days? Thats also really important to know
overlord3069 1 year ago
@leemhayward ....by every second day do u mean every other day? or just on the 2nd of each month?
Ismael32389 1 year ago
@leemhayward do u mean every other day or just on the 2nd of each month?
Ismael32389 1 year ago
@leemhayward when you say every second day, do you mean if you do it on a MOnday, you Do WEdnesday, Friday, etc.?
downeyfan20 1 year ago
@avery52791 No this is not the 300 workout that the 300 crew actually did, this is actually just a test that they did near the end to see how far they've come along... the actual workout they did was VERY brutal.
AZNelite666 1 year ago
@avery52791
No. The actors in the movie were only doing this for the last month of their training programme.
They were lifting weights for 6 months to get to this level. This was to sort of finish them off
MrCeej9999 1 year ago
Awesome vid. Thanks for explaining things in a simpler matter.
benclab 1 year ago
@DrmrGuy1979 & shadowarena - I had to build up my strength for the 300. The floor wipes was the only one I had to build my strength on as far as adding weight. I'm able to bench 135, however, holding it above your head and controlling the bar is a whole other factor. For me, my progression started with the bar and stuck with that for 2 months added weight for the next month until I was able to do the full 135. My progression was: Olympic bar(45#), 95#, 115# then 135#.
peteman19 1 year ago
wearing converse while working out lol
wtfboy2 1 year ago
epic fail, you didn't do the 300 workout
lassekkk 1 year ago
The workout is awesome, I do this at the end of each month for my strength test. I would like to ask a question regarding the floor wipes. I have a trainer that told me that for the floor wipes was that the correct way of doing floor wipes was to sway the bar to the respective side as you do the leg raises so it would not place stress on your back.
Could I please get some input regarding this the movements that should or should not be done with the floor wipes?
Thank you.
peteman19 1 year ago