Funny Video of the Day: Deadlift Passout

Here's a video that has been doing the rounds for a couple of years now, but still never fails to get old!

The 300 Workout

With the great success that the movie 300 enjoyed, it is little wonder many now want a physique like many of the actors. Of course to get this requires A LOT of hard work and the correct diet, whilst maintaining the dedication throughout.

Mens Health ran an article that details this workout and how you can work towards your Spartan body.

The "Original" workout includes the following:

• Pullups - 25 reps
• Barbell Deadlift with 135 lbs. - 50 reps
• Pushups - 50 reps
• 24-inch Box Jumps - 50 reps
• Floor Wipers - 50 reps
• Single-Arm Clean-and-Press with 36 lbs Kettlebell - 50 reps
• Pullups - 25 reps

For full instructions on how to complete these head over to the article at Mens Health via the link below.

Mens Health - 300 Workout

Three Health Benefits of Kettlebell Exercises

Kettlebells can provide an athlete with a great workout, and can be very beneficial to his or her health. Kettlebells basically look like a ball with a triangular handle, and is very common in different lifts or presses. An athlete can choose to swing the kettlebell for a pretty effective workout, and there are many positive aspects to this exercise routine.

Here are three of the best health benefits that kettlebell exercises offer an athlete, which can help him or her maintain a healthy lifestyle.

Read the rest after the jump!

Increasing your Bench Press

1. Power Up Your Triceps

I would say in about 80% of cases where guys have asked me for increasing bench press tips, their triceps have been holding them back. You need to hit your triceps hard with big exercises like close grip bench press and skullcrushers. Don’t waste your with cable machines, stick to heavy dumbbells and barbells.

2. Shock Your Chest Into Growth

I know it’s easy to stay with the routine your comfortable with. Ask yourself this question: “Am I really training out of my comfort zone?” Most people are not. Yes, they train hard but they’re not pushing themselves as hard as they are capable of. So switch your workout up, vary the intensity. Vary the rest between sets. Do supersets. Do 30 pushups at the end of each set. Get the picture?

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Creating a Resistance Training Routine

When you’re starting a resistance training program, there are guidelines to consider when you plan your routine. If you follow them, you’ll see better progress and reduce your risk of injury. You should change your training program every 5-8 workouts to prevent reaching strength plateaus and reduce the risk of injuries like tendinitis.

Here a 6 basic rules to stick to that will maximise your output over time:

• Start with your weak spots. The strength of the muscles you train at the beginning of your workout will improve the most. So if you feel your shoulders are weaker than your chest muscles for example, do the shoulder press before the chest press.
• Train larger muscle groups before smaller muscle groups. For example, do squats (quadriceps) before sit-ups (rectus abdominus) and chin-ups (latissimus dorsi – upper back) before curls (biceps). If you train smaller muscles first, you’ll fatigue the auxiliary muscles and in turn limit your ability to train the larger muscles to the fullest.
• Alternate upper body exercises with lower body exercises. This is a good way to fit a lot of exercises in when you don’t have a lot of time. Plus alternating between upper and lower body exercises vastly increases the metabolic boost that you’ll get from the workout. In other words, you’ll burn a heck of a lot of calories and continue to do so for up to 38 hours after you’re done.
• Do any low-rep exercises (used to increase maximal strength) at the beginning of your workout. Maximal strength is defined as using 5 repetitions or less. Always perform the lower reps exercises before the higher reps exercises. This will enhance the progress of both goals.
• Train opposing muscle groups together. By alternating between opposing muscles, pressing and pulling movements for example, you can increase both the efficiency and effect of the workout. You’ll also save time because you won’t need to rest as long in between sets of different activities such as the chest press and seated rows. And when one opposing muscle relaxes, the opposite is contracted so you’re better able to increase strength since there’s less resistance from the opposing muscle group.
• Complete any power weightlifting movements first. If you do any quick lifting movements with a barbell such as power snatches, power cleans, push-jerks or sled chest presses (if you don’t know what I’m talking about, you probably don’t do them) it’s important to do them at the beginning of your session. They’re very technical and require a lot of coordination, which can decrease with fatigue later on in your workout.