Dwayne Johnson, also known worldwide as "The Rock"Known, is one of the most muscular actors in Hollywood. Bodybuilding is definitely his passion, and he trains very hard every day for his goals. It is known what food he takes. His seven meals and the 5 kg of food per day are legendary. The man is a monster. If you want to make big jumps yourself, like Dwayne Johnson, you do not just have to work your upper body, but also your legs and buttocks to the same extent. Anyway, The Rock does not have to worry about his legs getting tired. They seem to be made of steel. How does he do that?
Leg Workout by Dwayne "The Rock" Johnson:
- Leg Stretcher: 4 sets of 25 reps each
- Leg press (superset with lunge steps):
a. Leg Press: 4 sets of 50 reps each
b. Lunges with weights: 40 steps
- Squats on the Hackenschmidt machine: 4 sets of 20 reps each
- Romanian deadlift: 4 sets of 12 reps each
- Leg flexor (lying down): 4 sets of 12 reps each
- Calf raises (standing): 5 sets of 75 repetitions each
- Calf raises (standing): 5 sets of 50 reps each
What are the reasons for not doing leg training?
There is only one answer to this question: there are no reasons for it. Many athletes go to the gym and ignore their lower extremities. Why is that? Mainly responsible for this is the vanity of the man. Women, on the other hand, exercise their legs much more often. This is due to the local problem areas that they want to combat. Men, on the other hand, focus too much on the upper body and arms. All muscle parts that make them seem more attractive are preferred. This mainly includes the biceps. The Armstrecker, however, is trained much less. Often completely ignored is a special workout for the forearms. Just as important, chest and upper back (lat) seem to be. When these two muscles and the biceps are well trained, the man looks good. At least that's what many think. On the track remain next to the forearms and the trunk muscles, especially the legs. Which man looks attractive when he has trained upper body muscles but his legs look more like a stork?
Why is leg training so important?
Your legs are carrying you. The stronger your muscles are, the easier it is in everyday life. After a short time with regular leg training you will notice the differences clearly. The sprint to the bus becomes self-sufficient. Your legs do it almost by itself. At some point they are drumming over the asphalt while you are not even out of breath. The same applies to climbing stairs and many other activities. That's not all. The condition of your leg muscles, together with that of the muscles in your trunk area, are critical to your health in old age. If you do not train your legs, you are more likely to need a rollator later on. Special training methods for the legs bring you unimagined possibilities. Jump and sprint exercises, for example, significantly increase your performance. By a hard cardio training (crosstrainer, stepper, etc.) under high watt resistances, you can also bring your legs to a whole new level. There are many other good reasons for exercising the lower body. Ultimately, a good workout workout depends on the holistic nature of the exercises. From the head to the feet, all muscles should be trained and the respective workouts harmonized with each other.
Which exercises do you need to supplement your leg training?
You should never consider the leg workout in isolation. You know now that holistic training is important. Therefore, you should include dedicated glutes for the glutes in your program. Here it is like the forearms. Your butt is always trained, but a separate workout makes a big difference. Actually, all muscle groups are the same. If you want to highlight a particular area, this can only be your hull. Strengthening your abdominal muscles, your waist and your lower back should be a top priority. The success and quality of your training of legs and upper body depend crucially on how strong this area is. You do not believe how many times you have had to give up a repetition, because secretly your body was not up to the strain. In addition to this Achilles heel of your muscle system, there is another: your feet. A strong body needs strong feet. Of course, they are also involved in leg training. That is clear. Nevertheless, you should especially incorporate balance exercises on special surfaces in order to improve stability.