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Muscle-Building Workout and Diet


♪♪♪ He will litter the stands
with the blood and bone of all who present challenge. ♪♪♪ Again. ♪♪♪ Okay, so here I am. My name is George Mitropetros,
a true Greek, and I got my main man Nick Tarabay who’s
on the bad ass show “Spartacus: Gods of the Arena.” As you can see,
the guy is the [bleep]. He loves to train hard core. So what we’re gonna do today
is a little combination of the circuit training which
incorporates a lot of core, a lot of stability, a lot of
balance to get those abdominals. Everything’s
about the abdominals. This is everything so we’re
gonna give you a little taste today with Nick. Are you ready, Nick? Yup. All right, so here we
go, ladies and gentlemen. The party is about to begin. ♪♪♪ So, here we are, we’re
gonna warm up today with about three to five
sets of jumping jacks, running in place
and some squats. So it’s not gonna take too
long, maybe about 10 minutes. We’re gonna start
off with the warmup. It’s about five sets, three
to five sets depending on the energy level we’re
gonna use later on. It’s gonna consist of jumping
jacks, running in place, some squats and some pushups. We’re looking at
about 10 to 12 reps. ♪♪♪ ♪♪♪ ♪♪♪ So we just finished a quick
warmup, guys, and now we’re gonna get into the workout. The first exercise we’re
gonna do is box jumps. ♪♪♪ You always want to squat a
little lower so you get maximum explosiveness so when you land,
you want to land correctly. Good, see, you want to
get as much as vert as possible. Turn around and come
back the other way. Now what this does, ladies
and gentlemen, is kind of build explosive strength. So if you are a basketball
player or football player, if you want to jump, if your dream
is to jump and grab the rim, it’s not just squats, it’s this. ♪♪♪ Okay, we just finished
exercise one which was box jumps. I’m giving Nick 45 seconds
to a minute rest. The whole key today is
to keep the intensity. For exercise two, there is no
amount of time and there is no amount of sets or reps. You just go all the way till
you can’t take it no more. So what we’re doing here now is adding a little
bit more difficulty. You don’t have to raise the
leg up, but since this is more advanced for the advanced
guys out there that want the challenge, you want to
keep your body straight as much as possible. So this is pretty unique,
it actually works your core. You stabilize your muscles, your
shoulders and your lower back. You want to do as many reps
as possible until you get to a point where you can’t
hold yourself anymore. This is what we call a
“Spartacus” workout, no pain, no gain. ♪♪♪ Okay, exercise three is
actually arc wheels, again, it’s sort of like the iron
cross in the gymnastics. You’re actually working your
chest, your inner chest, your shoulders, your triceps. Again, no amount of
reps, no amount of sets. There is no set number here. You go by how many you
can do with perfect form. ♪♪♪ Static hold, static hold
is just trying to hold it as much as you can
before you fall, before you go and you
suck it up till the end. Till the end. Keep going, keep going. And if you’re really
bad ass, there you go. So in between exercises,
you’re gonna get 45 seconds to a minute rest. The next exercise we’re doing
now as I’m getting him ready, you’ve probably seen smaller
versions of this wheel, but this is the bigger
version of the wheel. So we’re gonna demonstrate
today another way to get your core into play. So it’s sort of like
an ab wheel crawl. You do five pushups, three pike-ins and wheel back to the
starting position three times. You can do three or four
different exercises all at the same time while you’re
keeping in a plank position. You’re gonna do maybe two or
three sets, two or three rounds or two or three cycles. We’re trying to
maximize effort here. We’re trying to get all his
reserved muscles and recruit as many muscle fibers as possible. ♪♪♪ We did about three cycles. We rolled up to about 20 feet. We did five pushups. We did five pike-ins. Pike-ins work your lower abs. You want to contract your
abs as hard as you can. Never sacrifice form
and do it three times. You want to do at
least three rounds, as many reps as possible. Take about 45 seconds to a
minute rest in between each set. We’re using the pull-up bar so
if you guys have access to any pull-up bar, we’re gonna get up
on top of the pull-up bar and to add a twist, I’m
gonna stand here. He’s gonna do leg raises and
work his obliques to failure once again. There is no set number or reps. You want to go to failure. Here we go, Nick. If you touch me, you
do it all over again. Excellent. Good. Wow, over my hands. Two more. ♪♪♪ Pow, pow, pow, pow, pow. ♪♪♪ You’re actually working your
obliques, your intercostals, everything on your side. Abs are three dimensional so
it’s not just your typical crunches and leg raises. You always want to add
a twist to everything. ♪♪♪ We’re moving on
to exercise seven. This is our little
version of a Spartan flip. We’re gonna do 3 cycles, as many
reps as possible with 45 seconds to a minute rest in between. ♪♪♪ Rest 45 seconds to a
minute and do that 2 more times. ♪♪♪ Exercise now here
is a Spartan slam. It’s a 50-pound bag. He’s gonna lift it off from the
ground with maximum force, slam it to the ground from
the left and right as many reps as possible. We’re gonna do two or three
cycles of that and here we go. ♪♪♪ Everything you got. ♪♪♪ That’s what we’re talking about. ♪♪♪ Where’s my money? Where’s my money? The end. Forty-five seconds
rest to a minute and then we do it
all over again. So it’s nice to
body slam somebody. That’s what happens when
you take my money, that’s what happens, try it. ♪♪♪ All right,
guys, you’ve seen it. Doesn’t take that much. It will get you going. If you want to lock like a
gladiator, if you want to look like me, which you should, do
these exercises, do your diet and you’re gonna love it. And don’t forget to
watch “Spartacus.” It’s gonna blow your mind. Let me also add, it’s been
nothing but a pleasure sitting here explaining all these
exercises, a little new, a little variation. Always add variation, always
eat clean and always believe in yourself and you can
be the best you can be. One more thing,
bodybuilding.com thank you so much. Check those guys out. These are the best. Whoo! ♪♪♪

100 thoughts on “Spartacus Workout – Bodybuilding.com

  1. his character on the show was less skilled, it doesn't mean he's weaker in real life?
    Gannicus isn't even that big, in the show he's amazing but outside of it i doubt he's a tough as some of the lower characters

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  3. Get Dan Feuerriegel in there! I'd love to see him work out. 😛

    Love Ashur, Nick did such an amazing job! <3

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  12. Até porque todo mundo tem facilidade pra crescer perna mesmo, né 😀
    E ah, assista Spartacus. Ashur não é casquinha de sorvete '-'

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  17. Does anyone know the shoes that Ashur is wearing? i know they're Nike but i can't seem to find them.

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  24. straw legs and tiny guy.. you call that fit!! I guess you are fat ass,, So, yes, to you that's fit!! lol

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  27. what is that being used to do the arc wheel exercise? is it something u just made to do the workout or something i can buy?

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  30. yep i agree. even i was very sad since i workout well for abs but nothing was coming. btw!but ye I saw an interview with body building champion where he talks about 7 odd foods he eats to keep his abs hard. if you are serious go for it now bit.ly/11Suoep?=tezos

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  33. These dudes have ugly bodies. This training if for stamina, not for bodybuilding. He didn't even take off his shirt. Lame

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  37. Yes i mean it. You are smart if you understand you need to eat right at your age to kill your belly.

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  44. hahaha du clown rofl… show me one bodybuilder who can do this training ! this is like kickboxing training and kickboxer got perfect bodies you funny ass joker

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  46. If you call that a spartacus workout. Where the hell is the spartacus? These guys ain't big or ripped. It's like you take a fat guy to advertise the new diet of weight watchers. This won't work

  47. LOL at the people saying, "but he's not big!" Strength and Conditioning Fitness > Body Building Fitness any day. If i had a nickel every single time I see some shallow, arrogant body builder's eyes widen in shock after getting thrown around by a significantly smaller athlete (say, a wrestler), I'd be a millionaire. 

  48. LOVE Nick Tarabay on Spartacus. He is amazing! And for everyone saying he isn't big, watch the show and see him without his shirt on. He's ripped.

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