Why does the 300 workout work

A general rule of thumb to remember is the more intense the workout, the more recovery time is required. Craig Smith covers weight loss and exercise programming for various online publications. He has been a personal trainer certified through the American Council on Exercise since Smith also holds a diploma in exercise physiology and kinesiology from the National Personal Training Institute.

By: Craig Smith. Published: 18 July, More Articles. Home Fitness Strength Training. So, you go from one exercise to the next. I understand in a crowed gym it will be hard to run around doing each. Unless otherwise stated, you do 60 secs of work at each station. And what did you mean by the combo part? Yes, you are correct. You do the 2 cleans then 5 squats back-to-back.

You superset the 2 exercises. You should be able to get a superset done in about 30 seconds focus on form not time. Then, repeat the superset every 30 seconds for 5 minutes. Starting out, I found I had to take a bit of a breather in between. So feel free to condition yourself as you work your way through the workout. For wall squats, this is a warm up for the leg routine. So, go for around 30 seconds to be counted as a rep. Time will vary based on your fitness level. The key is just to get your legs warm.

For goblet squats, count a rep the same way you would for a normal squat. Drop into a squat position until your knees touch the wall. Once they touch the wall, they no longer move. From this position, use your hands to balance against the wall as you continue to drop into a full squat. Then slowly stand back up.

Thanks Alexander. I used the best video I could find at the time. Will update with the video you mentioned. Some of the instructions might be confusing. Let me know if there is a specific workout in question. Usually, the culprit is that the instructions are listed lines higher. For example:.

For the Jonestown sprint, you do 45 secs of each exercise, then immediately move to the next. They would do 2 entire sets. Another example is the Saturday 2nd workout. Ladder means you start with 1 set of 1 rep, then 1 set of 2 reps…etc.

I will try to bold a couple things to make it easier to read. Again, let me know if you need any more clarification on any part of the workout routine. Arnold Press 2 x 25lb. Use a weight that challenges you. If that is too challenging, jump down to 20 lbs. I am going to put these workouts in table format, to make them more clear. The 5x means 5 reps every 30 seconds. The 6x means 6 reps per leg.

If you go slow, you start to huff and puff even more, will less rest time. Was this just a sample week of how they trained or did the actors constantly repeat these workouts?

The actors constantly changed their workout. This is a sample week. But, the good thing is that you can easily build from it. These are the exercises their trainer said they used. Thanks for the article! Sure thing! For most of the exercises, you can use barbells or dumbbells. Just, in a crowded gym, dumbbells are easier to get your hands on. The idea is to do a 2 min circuit of 6 reps of each exercise.

Do as many reps of 6 as you can with Good Form! So, 3 sets where you set the timer for 2 mins. Do each exercise 6 reps, then move to the next exercise. The crew would try to race each other, to see who could pump out the most reps. But, remember this is about safety and performance, not how many unsafe reps you can do.

This is my first time visiting this website, and I really want to do this workout, but I still find the way the tables are set up to be a little challenging to read. Why does it seem like there are two slightly different tables for each workout? The first set of tables yellow were added to make the workouts more clear. Also, added so they could be easily printed out or seen on a smartphone. They should be accurate, but less detailed. The table below should be more detailed, but some find them harder to read.

For example, from the 1st Monday workout: Clean 10 2 per set 0 secs One Superset combo Superset 1 Squat 10 5 per set 1 min every 30 secs for 5 mins Superset 1.

Would it be like this: 1 clean followed by 5 squats and after 30 seconds do another clean with 5 squats? So, you do 2 cleans followed by 5 squats. You need to get that done once every 30 secs, or twice a minute.

The 30 sec timer is how long you have to get all that done 2 cleans and 5 squats. Thanks for this article. I just never posted them publicly. Two of craziest guys in my gym, David and Monte, got this program. For most of they followed the program religiously, they ate a ton sometimes they even ate during the workout and they became monsters. Neither David nor Monte ever were like the fastest guys at doing , but they both gained about 15 pounds of muscle that year — and actually leaned up at the same time.

My specialty is getting people lean. The Workout Training Program:. Strength deadlifts, bench press, heavy dumbbell bent over rows.

Strength deadlifts, barbell standing shoulder presses, pullups.