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Home Articles Reviews Videos App Store Book Shop Forum The Gerard Butler 300 Workout There are some physiques on the silver screen that we revere and that have been elevated above the confines of the films they're in: Hugh Jackman in Wolverine, Brad Pitt in Fight Club, Arnie in... every film... and Gerard Butler in 300. Before he began his now famous Gerard Butler workout for 300, Gerard (or Jez as I like to call him) was in no great shapes (he says so himself). However after what is now the 'Gerard Butler workout' he was built like a brick shit house with washboard abs. Among a whole screen full of tanked Spartan warriors, it was Gerard whose physique stood out. And yes there was a little CGI on the old abs, but that doesn't mean they weren't essentially in that amazing shape himself – the photos prove it. Nice work mate. So how can you mimic his success and get cuts like Leonidas? Here we will look at what the Gerard Butler workout involves and how you can get into similar shape. The great news is you won't have to wrestle a wolf... Butler before special effects... Still not bad... Butler was trained by PT 'Mark Twight', a one-time mountaineer who likes tough workouts. This is the first secret to the Gerard Butler workout then – make it hurt. If you feel yourself starting to flag then just shout 'This is Sparta!' and you should improve. To prove how hard core this Twight guy is, one of the things he had Butler do was the '300 rep Spartan workout'. This was essentially a giant set, meaning that it's lots of exercises all stuck together with no rests so that they are more like one set. This massive set was made up of: 25 pull ups 50 deadlifts (135 pounds) 50 pushups 50 jumps onto a 24-inch box 50 'floor wipers' (you got me...) 50 single-arm clean and presses with a kettle bell (36 pounds) 25 more pull ups It's interesting to note as well that the Gerard Butler workout for 300 then was something of a full body routine, and the lack of rest explains the cuts so those are the things you need to copy (generally resting less between sets will make workouts more intense and build muscle faster). What's also important to note is that the workout was very varied and involved a lot of compound movements and movements that forced the smaller muscles to balance the body (this is the advantage of a kettle bell). Elsewhere I've read that the Gerard Butler 300 workout involved rolling tires and other Rocky 4 style stuff. So you need to mix it up and move outside of the comfortable gym exercises you learned at school and start doing some movements that are a bit awkward and are made up of several smaller movements. This also demonstrates that the Bulter 300 workout involved a lot of leg work which is very important as this help the body to make more muscle and burn more fat. So if you want to do the exact Butler 300 workout then you should try doing this 300 rep Spartan set a few times a week. However you'd be better off taking home the lessons instead which are to cut the resting time, to get creative with your workouts, and to train your legs hard. And then apply Adobe After-Effects...  Copyright 2012 The Biomatrix.Net

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