The Fitness Lifestyle of Dwayne "The Rock" Johnson

muscle building

Train like Dwayne. What rhymes with the American can become a success story for you. The world star knows all the tricks to bring his body to the maximum possible. He knows no mercy for himself. The Rock gets up at 3:30, puts on his sports clothes and starts stretching exercises when most people are still in deep sleep. As the sun rises, the superstar's feet bang on the sidewalks. You can call him crazy. He would answer with his view of things. This special kind of engagement is necessary to keep his body fit for his life as the world's most sought-after action star. The daily endurance training in the early morning is just a cog in the transmission. To keep his "machine" running well oiled, Johnson needs a first-class nutritional plan and rigorous training for muscle building. Read this article and follow it one day. Maybe it means for you soon: Train like Dwayne.

Morning craziness

After a cup of coffee it starts. His endurance is so intense that he can wring his tank top afterwards. Nevertheless, he is still far from exhausted, but he feels animated. Johnson is confident the work at dawn lays the foundation for the rest of the day. If he is traveling or shooting and can not go jogging, he replaces the endurance run by training on the Cross Trainer (30 to 50 minutes). Whatever his cardio unit looks like, breakfast is served. Food is the only occupation Dwayne likes more than entertaining his fans or working in the gym for muscle growth. He makes sure that all his meals support him in his goals. He usually eats five times a day. He is always well organized and prepared. Everything is geared to what he wants to achieve with his training. Mostly he starts with strong coffee and oatmeal. The other staple foods in his diet are chicken, whole eggs, beef steak fillets, egg white, broccoli, halibut, rice, asparagus, baked potatoes, lettuce, peppers, mushrooms and onions. It is supplemented by casein protein.

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Rattling and hitting

A little later, Dwayne sits on a flat bench in the studio. Two 100-pound dumbbells are to his left and right. For him, the peace of morning training is pure relaxation. Now it's time for a nice session "rattling and slapping". He thinks a lot of communicating his progress to his fans through social media. They should - if they want - something from him. Johnson swears by the traditional bodybuilder model with his regular and heavy lifting exercises. He trains six times a week and divides the units into the body parts of the legs, back, shoulders, chest, triceps, and biceps. In the exercises he uses a mix of dumbbells and dumbbells as well as machines and cable pulls. He is constantly changing his muscle-building training to suit his needs. For the most part, his exercises consist of four sets of twelve repetitions, between which he pauses for sixty to ninety seconds. For his film "Hercules" he trained so hard that he profited in the aftermath of it. But every movie has different requirements. Therefore, Dwayne has to modify his workouts again and again and if necessary, completely new. Important is the attention to detail. Sometimes cardio training needs to be incorporated or deleted. In certain constellations, it makes sense to do an exercise twice a day.

The Rock's weekly routines for building muscle

Try his hard training schedule and tailor it to your personal goals.

Day 1: Legs

1st cardio (30-50 minutes)

2. Walking lunges with short or barbell or weight vest (4 sets with 25 repetitions)

3. 45 degree leg press (4 x 25)

4. Leg extension sitting on the machine (3 x 20)

5. Squats with barbell at the back (4 x 12)

6. Oblique squats on the Hackenschmidt machine (4 x 12)

7. One-legged Hackenschmidt Squats (4 x 12)

8. Romanian deadlift (4 x 10)

9. hamstrings sitting at the machine (3 x 20)

10. Abductors on the machine - sitting (4 x 12)

Day 2: Back

1st cardio (30-50 minutes)

2. Lat pulling on the tower - touched wide; Front bar (4 x 12)

3. Standing barbell rowing (4 x 12)

4. One-armed dumbbell rowing on the bench (4 x 12)

5. Deadlift with the barbell (3 x 10)

6. Wide pull-ups (3 to failure)

7. Shoulder lifting with dumbbells (4 x 12)

8. Reverse Lat Pulling on the Smith Tower (3 until failure)

9. Back Stretchers (4 x 12)

Day 3: Shoulder

1st cardio (30-50 minutes)

2. Shoulder presses with dumbbells - sitting (4 x 12)

3. military press standing (4 x 12)

4. Front lifting with dumbbells - standing (4 x 12)

5. Lateral raises with dumbbells - standing (4 x 12)

6. Reverse Butterfly on the machine (4 x 12)

7. Lateral sitting with dumbbells sitting with sloping upper body (4 x 12)

Day 4: arms and stomach

1st cardio (30-50 minutes)

2. Biceps Curls with the Dumbbell (4 x 15)

3. Hammer Curls standing (4 x 15)

4. Curls with the S barbell (upper body diagonally on the bicep pad) (4 to failure)

5. Tricep presses on the cable pull (4 x 15)

6. Triceps extensor overhead (3 x 15)

7. dips (3 to failure)

8. Hanging leg raises (4 x 20)

9. Crunches on the cable (4 x 20)

10. Russian belly winder (4 x 20)

Day 5: Legs

1st cardio (30-50 minutes)

2. Walking lunges with short or barbell or weight vest (4 x 25)

3. 45 degree leg press (4 x 25)

4. Leg extension sitting on the machine (3 x 20)

5. Squats with barbell at the back (4 x 12)

6. Oblique squats on the Hackenschmidt machine (4 x 12)

7. One-legged Hackenschmidt Squats (4 x 12)

8. Romanian deadlift (4 x 10)

9. hamstrings sitting at the machine (3 x 20)

10. Abductors on the machine - sitting (4 x 12)

Day 6: Breast

1st cardio (30-50 minutes)

2. Classic flat bench press (4 x 12)

3. Slope press with dumbbells (4 x 12)

4. Flat bench press with dumbbells (4 x 12)

5. Fly on the cable tie on the flat bench (4 until failure)

6. Incline press with dumbbells in the hammer handle (4 x 12)

7. Superset 7a. Crossover on cable - from bottom to top (4 x 12) 7b. Dips (4 to failure)

Day 7: Rest

Dwayne would first tell you that heavy lifting is only half the battle when it comes to building muscle. That's still understated. Your success is built on three pillars. You can basically read their relationship to each other using this formula: 50% nutrition + 25% training + 25% recovery = 100% success

Without proper nutrition, training does not make sense. That's what most people understood. Many people, however, underestimate the importance of recovery periods for building muscle. This does not mean the breaks between the sentences, but it is about the rest periods between the training sessions. Especially beginners should give the stressed muscles 48 hours to regenerate. Since muscle growth is mainly in sleep mode, you should sleep well. One night in which you sleep less than seven hours can destroy the work of a complete training week. If you want to imitate Dwayne and get up early, you should go to bed early. Avoid the light of computers, smartphones, tablets or televisions a day or two before, as this may hamper the production of the sleep hormone melatonin.

The right foods and: drink, drink, drink

You need the right foods. That is clear. You can feed yourself so well. If you do not take enough water, you will not be able to achieve your goals and all your training goals will be reduced to absurdity. You could never train optimally and reach your limit if you are dehydrated. You just have to pick up a dumbbell and you'll be dizzy. Take the following rule of thumb and drink 30 ml of water per kg of body weight a day. That goes for retirement. In warm temperatures and on training days it must be - sometimes considerably - more. Back to the food.

For his five meals a day, Johnson has selected these energy suppliers:

Meal 1: 300 grams of sirloin steak 2 cups of oatmeal 3 egg whites 1 whole egg 1 glass of watermelon juice

Meal 2: 2 standard chicken breast pieces 2 whole peppers 2 mushrooms 3 cups broccoli 1 protein shake

Meal 3: 240 grams salmon 8 asparagus tips 2 whole eggs 2 cups rice 3 cups broccoli

Meal 4: 300 grams of sirloin steak 3 baked potatoes 8 asparagus tips 1 glass of freshly squeezed orange juice

Meal 5: 20 grams of casein protein 10 egg whites (with onion pepper and mushrooms)