Everyone has seen statues of the Greek gods and who wouldn’t want a body to match? These exercises will help. Formulated by Wayne Westcott, PhD, (fitness research director at the South Shore YMCA outside of Boston) these exercises are for the home or gym and are a great way to start! The measurements included are taken from the statue of Doryphoros (δορυφόρος) by Polykleitos (πολύκλειτος) dating from the 5th century BC.
1. Neck (19 inches; 48.26)
At the gym: Nautilus four-way neck machine. Allows you to safely work the neck by raising and lowering your head, and by moving it side to side. Start with 70 pounds in the head-raising exercises, 50 for all the rest. Do one set of 8-12 repetitions in each direction.
At home: Barbell shrug. Pick up a 100-125-pound barbell using an overhand grip. Stand straight and let the bar hang down near your thighs. Without bending your arms, repeatedly shrug your shoulders toward your ears. Do two sets of 8-12 repetitions.
2. Biceps (16.5 inches; 41.9)
Gym or home: Incline biceps dumbbell curl. Sit on an incline bench and let your arms hang back so they’re fully stretched; your palms should face forward. Alternately curl the dumbbells up, turning each palm inward as you do. Two seconds up, pause, four seconds down. Do three sets of 8-12 repetitions; rest 45 seconds between sets.
3. Chest (52 inches; 36.8cm)
Gym or home: Bench press with dumbbells, or a barbell. Start with a warmup set, using two-thirds the weight you normally bench. Then add the rest of the weight and do three sets of 8-12 repetitions.
4. Forearms (14.5 inches; )
Gym or home: Wrist roll. Tie one end of a 30-inch rope to a broomstick that’s been shortened to 18 inches. Tie the other end to a five-to 10-pound weight. Hold the stick horizontally in front of you using an overhand grip, then roll it to raise and lower the weight. Repeat the exercise as many times as you can.
5. Buttocks (47.5 inches; 120.6cm)
At the gym: Nautilus hip-extension machine. It works the gluteal muscles and hamstrings. Do one set of 10-15 repetitions.
At home: Full squat, with dumbbells or a barbell. With feet flat, slowly lower yourself until your thighs are almost parallel to the floor; keep your weight on your heels and your knees in line with your feet. Slowly come back up. Start with a warmup set, using two-thirds the weight you normally squat. Then add the rest of the weight and do three sets of 10-15 repetitions. (If you have knee, hip or back problems, do a half squat: Lower yourself till your thighs make a 30-degree angle with the floor.)
6. Calves (19 inches; 48.26cm)
Gym or home: Standing calf raise, with dumbbells in your hands or a barbell on your shoulders. Stand on the balls of your feet at the edge of a sturdy step. Rise up on your toes, then come back down, letting your heels drop slightly below the step. Do two sets of 15-20 repetitions.
7. Waist (40.5 inches; 102.8cm)
This is mainly due to his large obliques, the muscles on each side of his torso. In ancient Greece, athletes were thick-waisted; they needed abdominal strength for the discus, the long jump, and wrestling. Doryphoros’s waist doesn’t look big, though, because his chest is proportionately larger.
Gym or home: Twisting trunk curl. Lie on the floor with your lower legs on a chair seat. Slowly curl your upper torso off the floor; but at the top of the movement, slowly twist to the right, bringing your left elbow toward your right knee. Untwist and lower yourself, then curl up and twist to the left. That’s one repetition. Do two to four sets of 20-25 repetitions.
8. Thighs (26.5 inches; 67.3cm)
At the gym: Leg press. Pick a weight you can press only about a dozen times. After the twelfth repetition, quickly reduce the weight by 20 percent and do 6-8 more. If you are up to the challenge, drop the weight an additional 20 percent and pound out 6-8 more.
At home: Lunge, with dumbbells in hand or a barbell on your shoulders. Step forward with your right leg so that your knee is bent 90 degrees. As you do so, let your left knee drop toward the floor. Then push back to the starting position with your right leg. Now repeat with your left leg. That’s one repetition. Do one set of 6-8 repetitions. (If you have knee, hip or back problems, do the half squat under “Buttocks” instead.)
Note:
Doryphoros is 6 feet 5 and a half inches tall. In order to get the right proportions for your own height use these rules:
1. Your waist should be about 12 inches smaller than your chest.
2. Neck, biceps and calf measurements should each be roughly half your waist.
3. Your thighs should be about 1.5 times the size of your calves.
This list was featured in the magazine Menshealth.
Awesome, i could always use workout tips. Excellent idea for a list!
chadster: you are definitely not alone in that! I actually have used this workout as part of my gym workout and it was really good – I did have to reduce the neck exercises though for year of getting too thick a neck.
I couldn't understand some parts of this article o.us poetry, but I guess I just need to check some more resources regarding this, because it sounds interesting.
this is great the tips for working out the chest it really does work i could feel the burn
mixx2323: I could too – it is certainly a decent workout
they sound like good ideas, but it would help if there were pictures to demonstrate how to do them. i'm not exactly understanding all of this.
i'm amused by the ease with which this list presents itself. it took me years of experimenting to acquire a passable greek body.
but it would be interesting to follow this up with a list of the '300 workout,' the modern (and ridiculous) technique of attaining the spartan body.
dan: I did seek out some pictures but had no luck. If I find any in the future I will update the article.
dalandzadgad: that is a great idea – if you write it I will post it
Just how many years must I do these exercises for until all this Greek God stuff comes my way? You see, I've got some poetry I must write about Venus and her mons and that may take up most of my time.
The Dog: The routine is short enough to leave you with plenty of time for your poetry to Venus
this is interesting, ive always wanted a, not so much "greek" body, but a fit one.
i think i shall try this.
I already have the body of a Greek god.
Granted, it's Dionysus, but still…
RobS: hah – you may have his body but I have his habits!
What everyone needs to know is that the basic musculature is a matter of genetics. While you can improve what you have, no amount of any exercise will change an endomorph (a slender, small-boned person) into a mesomorph (a muscular, large-boned person).
Anyone can become much stronger, though; sometimes amazingly so, no matter what their body type. I saw this in myself and many other people when I owned a Nautilus and Martial arts center.
I am currently finishing my book, "Fit for Free for Life" that explains all of this and how to develop yourself without expending money or a lot of time.
James: interesting – good luck on the book!
I already have the body of a Greek god. it's Priapus – but you don't have to believe me.
Drogo: hahah – the humility!
drogo, is there a program for that too?
Any exercise routine to get the body of a Greek goddess?
how do you acheive the 2 inch 'killer'?
=]
I am a qualified exercise physiologist and personal trainer so obviously I have some things to say about a list like this one. Although most of these exercises are great, it is the compound, free-weight movements that were used in those days. Now days people go to the gym and slam their bodies with machine exercises that isolate muscle groups. These machines didn't even exist in ancient times and let me ask you this; when in any activity, sport, daily task or whatever would you ever use one muscle in isolation? Muscles function synergistically in a coordinated fashion rather than in isolation.
To train like a Greek God then go back to basics. For the neck they actually did wrestling back bridges (check out the neck of a champion wrestler), for their legs and many other muscles in one movement they lifted large objects from the ground like huge stones and sand bags, they worked hard and physically day to day etc. So stick to the basics and practice fundamental movement principles and primal patterns.
One thing to remember is that it's not so much the individual exercises that are the major factor anyway, when a muscle contracts it simply contracts, nothing complicated about it. What matter more is under what circumstances is that muscle contracting? What time period? What speed? etc.
I don't mean to take away anyone's fun cos I love this site and most of the lists but sometimes men's health is a little bit of a public pleaser rather than an acurate exercise guide.
James Smith: Please DO NOT include in your book that an endomorph is slim and slender because you will look like a fool. An endomorph is short and stocky like a shot putter or Danny Devito, ectomorph is the body you are trying to describe here. I don't mean any disrespect but people pick up on stuff like that and it discredits you. I would see you not as an expert if I read things like that in a health and fitness book.
I agree with Chris for the most part. You realy never isolate one muscle there are always complimentary muscles that directly aide; such as when benching the shouldars and triceps are also involved but the primary mover is the pec major, while the lats and traps aide indirectly as stabizers.
Compound exercises such as the full squat are the best because not only do they work large muscle groups in unison, but it taxes the central nervous system.
People ask me "how do I get bigger arms or how can I put some weight on my bench"
Answer: Hit the squat rack, it will make your upper body grow (you still need to do direct upper body work though.
Also the measurements are sketchy, a 40.5 inch waist? I have never met someone with a 40+ inch waste that wasn't on the chubby side, sure a large chest would creat a slimming impression, but a 34 inch waste would look alot better with a 50 inch chest…alot.
lol you should rename this list "how to like like an extra from '300'".
Is there a women's version?
Its for either gender,its not like its including a *****ual organ LOL
Dance dance dance. Plie, jete…Move move move. Do like the girls on the commercials for rum. Do shimmy, a lot. Top and bottom. Feels good to move.
Oh, I am so gonna do this. Thanks, Jamie!
I'm more interested in looking like a certain mythical super being from the equally mythical planet Krypton…
Will these exercises will do it…
Of course, I'll settle for the Greek God appearance, too…
Any tips that can make me look like athena? i dont think i want a buff body like Zeus.
Parker are you a girl? LoL or just want to look like one? JK
I have been doing #7 for 3 weeks now. I must say its working. Since i didnt measure myself before, my only reference is my belt buckle. When I started (I also run 30 mins daily) I my buckle was on the second whole (about an inch apart). Now I am on the 4th, and thats a bit loose, but the 5th is too tight. I got this belt from a thin friend who said it was too big but it seems like in a month or so, its gonna be too big for me.
Heard the 300 Workout? It was kind of like a fitness training graduation ceremony the actors did to get ready for filming the movie 300. It was lots of weight-lifting and calesthenics…the major aspect was it totaled 300 reps done with little to no rest between.
…sounds dangerous but I can't deny that they looked hot in those man diapers… Of course, there were times when the ab makeup was a little too obvious but 90% of the body was from physical training.
I started doing this exercise routine two weeks ago. I'm combining it with the top 2 natural weight loss aids, CoQ10 and chromium, from you other article "top 10 natural weightloss aids". Il be back in a couple of months with before and after pics.
Max. Yes i am a girl
My name is parker and my sisters name is Cole.. boy names. I hate it.
Chris & Damian (21 & 22) have pretty well hit the nail on the head. The actual list of exercises listed are pretty average, and I'd suggest that the average person avoid them. Keep to big simple exercises that mimic natural human movements.
Don't go too heavy to fast, and give yourself lots of time to recover.
PS Limit workouts to 2-3 intense sessions per week, lasting no more than 40 minutes absolute max. Hormones need recovery too…
Thanks forever web pages.. Good admin..
If I was to pick 5 basic exercises to get a good body it definitely wouldn't be the ones listed above. Bad advice.
Whats your favorite breakfast food and do you ever eat this for other meals/snacks?
These exercises tips are very helpful to build a strong body.
Good article, I am a veteran with the weights and I think squats and deadlifts are key to building size and strength…
This. But not a good article
this tips r very good & helpful for real exercise
really some thing gr8
I am so close to this. give me six more months
ya i lke this. its good to our personility.
HI!Are those exercises to reduce or to increase one’s size? Shouldn’t one also do a bit of muscle relaxation exercises and running so that one will sweat otherwise one will get cramps?
I'm sorry, but this is a horrible workout, and anyone that thinks it is a good one has never gone to the gym in their life. None of this will build a greek body, let alone a great sculpted body.
Chest and biceps, but no triceps? What is this, a workout for an abercrombie model?
It lacks triceps, traps, back, ect. and lacks in the ones mentioned.
You need free weights, and compound lifts such as bench press, squats, deadlifts, as well as isolation exercises split over a few days.
is there any way to watch video on how to workout please tell me ,thank you for the help
Thanks for the tips you have provided. Hopefully useful….
Fast Food Calorie Counter
Neck and biceps? Who's the retard who came up with the list? Better yet, whos the retard that went to the YMCA for tips on building the perfect physique?
Want perfect body? Squat, deadlift, bench, and Military. As you start getting stronger add power cleans, and barbell rows and/or pull ups.
Most people who lift consistantly don't even work calves right so no point even discussing them for people that don't know. Look up box jumps, play basketball, sprints, plyometric squats, or ***** loads of calf raises a few times a week which are a pain in the ass. Don't just bang out a few sets of calf raises every week and expect to see big results, calves don't grow like that.
Agree with you Troy, especially for most northern European White men…..our calves are rubbish.
I do 2-3 full body compound only workouts a week plus football and cardio with hillsprints for my calves. I eat well and have an active job as a firefighter which all helps with physique.
Get your diet sorted, get a decent exercise routine and stay consistent. And don’t buy mens health
u can workout all u want but if you dont eat right and include cardio then u will never achieve the body you are looking for. if u want an easy athome workout then google "burpee"…some people recommend doing a push up at the bottom and a pull up at the top…all u need is a pull up bar that easily hangs on top of any door frame
This is a terrible list! You’ve neglected many crucial body parts that work antagonistically to some that you did list. Where are the deltoids, latissimus dorsi, adductors, triceps, or abs/obliques? Also, doing one exercise per body part isn’t enough. You can’t develop your entire chest with only standard bench presses, what about incline and decline?
I hope no one followed this to a T.
Great post here. Have you guys checked out Mariusz Pudzianowski profile and training schedule… the man is INSANE! http://www.superhumanpeople.com/superhuman-profiles/mariusz-pudzianowski-worlds-strongest-man-2/
Nice exercises. I still wonder if the greek gods really had bodies like that, and also what was their diet?
http://www.pfitnesstrainer.com
First of all, it takes a committed individual who’s up for any task. Doesn’t matter if you don’t have the time, you have the time (Your just lazy) If you have time for *****…that tells you, you got the time. ****** is an exercise though
Anyways,
As I say; the lighter the weight is, the more reps you do= More muscle- more blood flow pump
The heavier the weight it is, the less reps you do=The lean and stronger you
(It’s all in the mind and the heart for what you desire)
I must warn you-steroids=cheating your body to bad health.
Look back in the past-did they have Anabolic/Steroid powder or pills????
No! They had Fish, Meat, Milk, and eggs
Those are the Foods you should eat
If you Exercise healthy and eat healthy; change up the routine
You’ll have the body that you want.
{My workout routine is this-every morning I wake up, Only *arm workout* I do push ups and all other arm exercises till I can’t do anymore-Then have eggs/milk/yogurt for breakfast.
Lunch time- I do all abb exercises till I can’t do anymore, then I have eggs/some meat/milk/yogurt
Dinner time- I do all leg exercises till I can’t do anymore, then I have a big meal ready for the next day. Not saying this is going to be easy. Your going to be sore; your going to wish to dig up your own hole and not come out.
Here’s a motivation: Pretend a coach is a roman soldier and the slave is a client. The Roman whips the slave to not quit. That’s what I’m doing to you I’m telling you not to quit or give up.