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Gerard’s Workout
Gerard Butler enlisted the help of Mark Twight, a former world-class mountain
climber who, based on personal experience, believes in training as if your life
depends on it. In fact, Twight would argue that a good workout should make you
feel almost queasy upon hearing what lies ahead. For example, to hasten Butler’s
mind-body transformation, he created what he calls the “300-rep Spartan workout.”
300 Rep Spartan Workout
Without resting between exercises do:
25 pullups
50 deadlifts with 135 pounds
50 pushups
50 jumps on a 24-inch box
50 floor wipers
50 single-arm clean-and-presses using a 36-pound kettle bell
25 more pullups
All this, in addition to utilizing other unconventional yet equally taxing training
methods, such as tire flipping and gymnastics-style ring training. Sound like hell?
It is. In fact, upon receiving his marching orders for a Spartan workout, one of
Butler’s costars told Twight, “It feels like you just killed my dog.” Five weeks
before the cameras were to roll, Butler took on extra sessions with a Venezuelan
bodybuilder named Franco LiCastro in order to exaggerate the physique he was
after.
“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.”
“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.” says Butler of his dedication.
“That was a great thing, to put on that cape and put on that helmet, and not have
to think, S@#t, I should have trained more. Instead, I was standing there feeling
like a lion.”
During production, Butler would often train with Twight, train with LiCastro, and
then do his sword-and-shield work for hours on end. As a result, every joint in his
6′2” body ached by the time he set down his shield for the last time. And at some
point along the way, he became over trained, a state in which the stress of training
has surpassed the body’s ability to recover fully from it. As a result, once filming
wrapped, Butler stopped working out as abruptly as he’d started. Understandably,
his body — and mind — needed a break.
But the upshot was that his no-holds-barred training regimen turned into an
equally hard-to-shake layoff, one that would last 8 months. Neither approach is
healthy long term. After 8 months of not working out, Butler returned to the gym 4
days a week, adopting a more balanced approach to fitness. He’s also finding that
the nutrition knowledge he’s picked up during his character transformations has
begun to stick.
“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,” he says. The
reemergence of his six-pack suggests the new found discipline is paying
dividends.
Tips from Gerard’s Personal Trainer Mark Twight
Train For Victory
Start off by doing 100 reps using four to six different exercises, 10 to 25 reps per
exercise. Build up from there until you can do 300 without rest. Feel free to swap
in exercises such as jumping jacks, dumbbell curls, and Swiss-ball crunches, says
Butler’s current trainer, Manhattan-based Joe Dowdell, C.S.C.S.
Learn A New Move
“Lie on the floor holding a 135-pound bar straight overhead,” says Twight.
“Keeping his legs straight, Butler touches his feet to one plate, lowers them to the
floor in the center, and then raises them up to touch the other plate.” That’s one
repetition. Try it yourself, but with an empty bar first, raising your feet until they’re
about 8 inches away from the bar (since there’s no weight plate to touch).
Recover Faster
To determine whether you’re pushing too hard, begin measuring your heart rate
upon waking. When your reading is three to five beats above normal, your ability
to recover is compromised, says Bill Hartman, P.T., C.S.C.S. Downshift your
training — and try to sleep more — until your heart rate returns to normal.
Gerard Butler enlisted the help of Mark Twight, a former world-class mountain
climber who, based on personal experience, believes in training as if your life
depends on it. In fact, Twight would argue that a good workout should make you
feel almost queasy upon hearing what lies ahead. For example, to hasten Butler’s
mind-body transformation, he created what he calls the “300-rep Spartan workout.”
300 Rep Spartan Workout
Without resting between exercises do:
25 pullups
50 deadlifts with 135 pounds
50 pushups
50 jumps on a 24-inch box
50 floor wipers
50 single-arm clean-and-presses using a 36-pound kettle bell
25 more pullups
All this, in addition to utilizing other unconventional yet equally taxing training
methods, such as tire flipping and gymnastics-style ring training. Sound like hell?
It is. In fact, upon receiving his marching orders for a Spartan workout, one of
Butler’s costars told Twight, “It feels like you just killed my dog.” Five weeks
before the cameras were to roll, Butler took on extra sessions with a Venezuelan
bodybuilder named Franco LiCastro in order to exaggerate the physique he was
after.
“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.”
“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.” says Butler of his dedication.
“That was a great thing, to put on that cape and put on that helmet, and not have
to think, S@#t, I should have trained more. Instead, I was standing there feeling
like a lion.”
During production, Butler would often train with Twight, train with LiCastro, and
then do his sword-and-shield work for hours on end. As a result, every joint in his
6′2” body ached by the time he set down his shield for the last time. And at some
point along the way, he became over trained, a state in which the stress of training
has surpassed the body’s ability to recover fully from it. As a result, once filming
wrapped, Butler stopped working out as abruptly as he’d started. Understandably,
his body — and mind — needed a break.
But the upshot was that his no-holds-barred training regimen turned into an
equally hard-to-shake layoff, one that would last 8 months. Neither approach is
healthy long term. After 8 months of not working out, Butler returned to the gym 4
days a week, adopting a more balanced approach to fitness. He’s also finding that
the nutrition knowledge he’s picked up during his character transformations has
begun to stick.
“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,” he says. The
reemergence of his six-pack suggests the new found discipline is paying
dividends.
Tips from Gerard’s Personal Trainer Mark Twight
Train For Victory
Start off by doing 100 reps using four to six different exercises, 10 to 25 reps per
exercise. Build up from there until you can do 300 without rest. Feel free to swap
in exercises such as jumping jacks, dumbbell curls, and Swiss-ball crunches, says
Butler’s current trainer, Manhattan-based Joe Dowdell, C.S.C.S.
Learn A New Move
“Lie on the floor holding a 135-pound bar straight overhead,” says Twight.
“Keeping his legs straight, Butler touches his feet to one plate, lowers them to the
floor in the center, and then raises them up to touch the other plate.” That’s one
repetition. Try it yourself, but with an empty bar first, raising your feet until they’re
about 8 inches away from the bar (since there’s no weight plate to touch).
Recover Faster
To determine whether you’re pushing too hard, begin measuring your heart rate
upon waking. When your reading is three to five beats above normal, your ability
to recover is compromised, says Bill Hartman, P.T., C.S.C.S. Downshift your
training — and try to sleep more — until your heart rate returns to normal.
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