Comments on: James Madison University 300 Workout WOW!!

By: graver

graver — Sun, 02 May 2010 13:23:19 +0000

how often should i do this workout in a week?

By: FFmedic

FFmedic — Thu, 18 Mar 2010 21:30:07 +0000

Has anyone seen the the show Spartacus? They have a similar workout that I find effective and exhausting. For 12 years I’ve been bulking up and trying to become a prototypical “muscle head” (Goldberg or Dwayne Johnson type) Now I’m a firefighter and I want to lean down and change my body. By doing so I’m doing workouts with higher intensity, more reps per workout, and less rest during the workout. So diet aside…I’ve been doing the Spartacus workout one day followed by HIIT cardio. Then I’ll do the 300 workout followed by a pullup pushup burnout. On the third day I’ll do Core excersises, abs and an emphasis on stretching. Then rest the 4th day and repeat. I’ve seen a few people ask this already on this forum and I’ll ask it again on their behalf. DOES ANYONE KNOW IF DOING THE 300 WORKOUT TWICE A WEEK IS TOO MUCH? I’m tired of the 12 10 8 6 rep range and 1 minute rest periods. I’m bored and need to shock my body.

By: poppajo8

poppajo8 — Wed, 17 Mar 2010 21:21:06 +0000

Good lord! My arms, chest and shoulders hurt just watching this!

By: rob rippy

rob rippy — Wed, 10 Mar 2010 21:05:17 +0000

How many days a week do you do the 300 workout? And when do you change up routine to avoid hitting a plateau.

By: Kerwin Sherrill

Kerwin Sherrill — Sun, 21 Feb 2010 01:23:43 +0000

this is some crazy stuff man, i like it, the intensity is always there, low rest periods, i have a feeling it would be quite effective…haha, i think its awesome, but i am too much of a wimp to try it…lol

By: Glen Cunningham

Glen Cunningham — Sun, 17 Jan 2010 19:25:56 +0000

Just do 25 each arm for 50 total.

Both movements together are 1 rep.

By: andrew

andrew — Sun, 17 Jan 2010 19:20:19 +0000

workout looks good, how has everyone been doing the single arm snatch? have you been doing 25reps each arm or 50 each arm? and also with the bentover row into the shrug ,is both together classed as a rep and te same with the pull up/press up.just dont want to do any more than i have to do.

By: delphig

delphig — Sat, 09 Jan 2010 21:58:58 +0000

Joe or Olivier.. Or others with passion

How about putting together a workout of your own.. You can include pics / video links.. Whatever you like.. I like what you guys have to say.. Talk about whatever you like

Zap it over to me at webmaster@thebodygenesis.com .. And if we like it you can be a regular contributor with your own login..

Franco just got married in Venezuela .. And I’m stuck on an IT project in Singapore.. Hence the slow update of our e-book etc.. But we will finish it up.. At the moment I’m gearing up to loose about 5% bodyfat.. Something hard to do in this hot and steamy weather..

Cheers
Anthony

By: Olivier Belanger

Olivier Belanger — Sat, 09 Jan 2010 20:19:07 +0000

Hi Joe
I understand what you are trying to say. i respect it.
However, i understand that, this kind of 300 spartan workout (the one of the video) is more a benchmark they could do once a mouth to see their progression.

my 300 spartan workout is more a routine, not a benchmark. it is a conditioning workout that people and athlete could do once or twice a week. It is very beneficial for martial arts athlete who dosnt need a lot of muscle mass like football player.

I understand your point of vue, when you dont want to see beginner and intermediate giving up on training because they try a routine like this. but, you must understand i could not stop my self to post a routine, because, some begginer would read and maybe try this. you must agree, there is a lot of advanced lifter who read that blog too, and they always want new workout routine and new kind of workout to challenge them self.

Plus, i beleive very much, that people are able to do much more that they think, they just dont know until they try.

training is all about that, it’s about surpass our limit, discover who we are and what we are. we are stronger then we think, so, i dont know why you fear for others, they are stronger than you think, and they can do everything with will and determination.

Ps : i do realy like your “hardcore” workout routine you posted. i would like to try it soon.

thanks for your commentary, it is constructive

By: Joe

Joe — Thu, 31 Dec 2009 17:09:16 +0000

Olivier,

The reason for you losing strength is because you are doing this type of workout twice a week, plus the additional workouts. There is no way that you can gain strength doing that type of workout that often. I am not flaming you but you should not recommend to others to do this workout twice a week. This workout is a benchmark not a routine.

There are many hardcore people that do this 300 workout and others similar to the workout that you posted. However, they do it maybe every other month or once every three months. The remainder of the time they do HIIT type of workouts without that many sets.

For example, the so called ‘hardcore’ that I am referring to do this:

Day 1:
6 rounds for time:
5 Power Cleans @ 185lbs
10 knees to elbows
15 25lb DBall Slams

Day 2:
Front Squat 12 x 2 on the minute @ 80% of 1RM (keep speed of bar fast)

Rest 5 – 10 min

3 Rounds of
20 pull ups, 30 push ups, 40 sit ups, 50 squats

Day 3:
Press: 5, 5, 3, 3
Power Snatch: 3, 3, 2, 1, 1, 1

rest 10 min

5 rounds of
1 min as many double unders as possible
6 muscle ups

Day 4: Rest

The reason I posted this sample workout is to reference what the so called ‘hardcore’ people that I mentioned do. They change up their workout constantly to keep it interesting while keeping it intense. Then they use workouts like the 300 to compare against their last time they did it after 3 months of working out.

Again, I am not flaming you. I just dont want to see any beginner/intermediate give up on weight training because they believe they are expected to do this workout so often.

Out of respect for this website, I do not want to post the websites of the hardcore people that I mentioned. However, one can find them by Googling “300 workout”.