The Gerard Butler workout is what transformed this guy’s body in 4 months! For 4 months, Butler held a more rigorous workout schedule than a professional athlete and appeared on screen as King Leonidas in 300 in the best shape of his life! For more on the Gerard Butler workout, check out this video:
Before the cameras began to roll though, Butler admits he was in less-than-stellar shape. Those 4 months became somewhat all-consuming for him…they had to be. He had to transform into a warrior, who are famous for having god-worthy physiques.
This new mentality was cultivated in him by his trainer, Mark Twight, whose philosophy in the gym is “Train as if your life depends on it.” Fitting, because a true warrior’s life actually does depend on it! Enter the Gerard Butler 300 workout I have detailed for you here. The workout alone will probably make you puke and Twight continually pushed Butler to better improve his time with each session. I don’t know if you’ve tried the workout, but improving your time is pretty much the last thing on your mind! Killing yourself becomes a much more appealing option rather quickly!
The Gerard Butler workout was designed to mold the physique of a warrior capable of leading 300 men into the front lines of battle…brawny, agile, huge, intimidating…pretty much someone you would shudder to meet up with in an alleyway today. So, he cranked it up a few notches about a month before filming enlisting the help of Franco LiCastro, a bodybuilder from Venezuela. In an interview with Men’s Health, Butler said, ”I wanted to look really strong. I’ve seen so many actors play these kinds of roles, and you see all this equipment on either a big belly or skinny little arms.”
Of the Gerard Butler workout specifically, he stated: ”You know that every bead of sweat falling off your head, every weight you’ve pumped — the history of that is all in your eyes. That was a great thing, to put on that cape and put on that helmet, and not have to think, Shit, I should have trained more. Instead, I was standing there feeling like a lion.” I’m certainly not going to argue with that!
If you’re looking to mimic the Gerard Butler workout, keep in mind that that became his full-time job. Working out with two trainers everyday, on top of a few hours of sword technique and fighting is not something I would recommend for anyone. It even took its’ toll on Butler who admitted in his interview with Men’s Health to taking an 8-month leave of absence from the gym. He needed it! So while I think the Spartan Workout is definitely worth trying, I also think a real man knows his limits and should respect his body.
What does the Gerard Butler workout look like today? He typically hits the gym 4 times per week, but credits his current physique to his diet. During his interview, Butler stated: ”My diet is still never quite as scheduled as I wish it were, but now I try to eat vegetables and chicken instead of burgers and fries like I used to.” I have been in this industry a long time and I can say with confidence that a good physique is built in the gym, a phenomenal physique is built in the gym and the kitchen. Let’s take a look at these two key components:
IN THE GYM:
There really is no magic exercise routine or new move that is going to get you the brawn that Butler has. Building a spartan physique is about how you perform your reps, and how consistent you are with your workouts. If you’re looking to put on mass, I recommend incorporating an explosive movement with each rep (a pumping action of the targeted muscle) and selecting a weight that will take you failure on the final rep. (Think 1 second explosive contraction followed by 3-4 seconds steady extension). If you’re looking to build more definition and muscle density, slow and steady wins the race. (Think 3-4 second steady contraction followed by 3-4 seconds steady extension). Better yet, alternate between the two each month to create both size and density.
IN THE KITCHEN:
While the gym work will give you an ideal chest, arms, and legs, great abs are made in the kitchen. Truth is, we all have a six-pack…we have to in order to help protect our internal organs…some of us just never find it because we don’t get our body fat levels low enough. You can do crunches until the cows come home, but you’ll never ever crunch your way to a great set of abs. Abs are revealed through cardio and diet. If you have a lot of fat to lose, incorporate 5 days of cardio for 30 minutes each day and nail your nutrition! Focus your diet around lean proteins (chicken, eggs, fish), healthy fats (coconut oil, olive oil, nuts and seeds) and non-starchy fruits and vegetables (berries, melons, leafy greens, and cruciferous vegetables). Say adios to refined flour and sugar.