At one stage or another, almost everybody who uses the gym has gone online in a bid to search out the workout program of their favorite celebrities. After all, if you're trying to learn how to build muscle you'll probably find it easier if your favorite movie star is teaching you, right? That's the theory many fitness enthusiasts have and one of the public figures who is usually at the forefront of this trend is wrestler and actor Dwayne Johnson.
While many celebrity fitness plans are gimmicks designed to sell dvd's, Dwayne Johnson is a figure who simply trains because he enjoys training. In today's article we are going to be paying special attention to the lower body routine he adopts in the gym.
Take one look at The Rock leg workout and it'll become obvious that your results are not going to come cheap.
Don't be fooled into thinking all of the results Dwayne Johnson has accomplished over the last year have been achieved in the gym, of course. There are several factors which have been put into place to ensure maximum results even before he steps foot in the gym and these are the areas many people overlook, such as diet and rest.
There are two things here which are usually lacking in lower body training sessions. Those are intensity and basic movements. While many people get caught up in looking for the next big development in exercise and science, such as performing split squats while suspended with a resistance band, this routine sticks to the old classic moves such as Squats and Leg Press. Intensity also becomes a huge focal point of the session, with as little as thirty seconds of rest between exercises to boost fat loss.
Today's plan consists of just five exercises, which are as follows.
* Box Squats - Five sets of twenty five.
* Leg Press - 4 sets of 25, 20, 18 and 16 repetitions followed by a burnout set of 25.
* Smith Machine Lunges - Four sets of sixteen reps. That's eight on each leg.
* Lying Leg Curl - Like the Leg Press, this classic old machine is used for four sets of pyramid training. This time we have twelve, ten, eight and six repetitions in each set. Again, you should follow the final set with a burnout set of twelve.
* And finally, the Standing Calf Raise rounds out the session with six sets of 16 repetitions followed by a burnout of 20 after the final set.
You may be looking at the routine and thinking it's a fairly standard workout and in truth you would be correct. The trick is to monitor your intensity level during the session, keeping rest times down to as little as 30 seconds in between each set and 60 seconds as you switch between exercises.
Furthermore, there are two classic bodybuilding principles here which will ensure muscular hypertrophy is accelerated. Those are the pyramid and burnout principles.
The pyramid principle allows you to consistently increase the resistance level on every set performed by slightly lowering the target number of repetitions involved as your progress with an exercise.
This works quite well with the burnout principle. Burnout sets are designed to clear out any remaining energy in the targeted body part following the last set. They get their name from the feeling of burning generated in the tissue by taking it to absolute failure. To use this technique simply lower the weight after your final set and push out up to 25 repetitions at this lower resistance. The only rest between your final set ending and your burnout set beginning is the amount of time it takes you to lower the resistance.
While Dwayne Johnson has certainly accomplished some incredible results over the last year or so, his workout is incredibly basic. Yet one quick look at The Rock leg workout is enough to see where most people go wrong in the gym. Don't be fooled into thinking you can just perform the same exercises and experience the same results because the key factor in this plan is intensity. While you have probably performed every single exercise on this plan before, the real trick to getting results is the fact that legs are trained with the same intensity as upper body. As much as the probably don't like to admit it, this is something most men do not do.
While many celebrity fitness plans are gimmicks designed to sell dvd's, Dwayne Johnson is a figure who simply trains because he enjoys training. In today's article we are going to be paying special attention to the lower body routine he adopts in the gym.
Take one look at The Rock leg workout and it'll become obvious that your results are not going to come cheap.
Don't be fooled into thinking all of the results Dwayne Johnson has accomplished over the last year have been achieved in the gym, of course. There are several factors which have been put into place to ensure maximum results even before he steps foot in the gym and these are the areas many people overlook, such as diet and rest.
If you don't know how to build muscle today's interview will assist you a lot.
There are two things here which are usually lacking in lower body training sessions. Those are intensity and basic movements. While many people get caught up in looking for the next big development in exercise and science, such as performing split squats while suspended with a resistance band, this routine sticks to the old classic moves such as Squats and Leg Press. Intensity also becomes a huge focal point of the session, with as little as thirty seconds of rest between exercises to boost fat loss.
Today's plan consists of just five exercises, which are as follows.
* Box Squats - Five sets of twenty five.
* Leg Press - 4 sets of 25, 20, 18 and 16 repetitions followed by a burnout set of 25.
* Smith Machine Lunges - Four sets of sixteen reps. That's eight on each leg.
* Lying Leg Curl - Like the Leg Press, this classic old machine is used for four sets of pyramid training. This time we have twelve, ten, eight and six repetitions in each set. Again, you should follow the final set with a burnout set of twelve.
* And finally, the Standing Calf Raise rounds out the session with six sets of 16 repetitions followed by a burnout of 20 after the final set.
You may be looking at the routine and thinking it's a fairly standard workout and in truth you would be correct. The trick is to monitor your intensity level during the session, keeping rest times down to as little as 30 seconds in between each set and 60 seconds as you switch between exercises.
Furthermore, there are two classic bodybuilding principles here which will ensure muscular hypertrophy is accelerated. Those are the pyramid and burnout principles.
The pyramid principle allows you to consistently increase the resistance level on every set performed by slightly lowering the target number of repetitions involved as your progress with an exercise.
This works quite well with the burnout principle. Burnout sets are designed to clear out any remaining energy in the targeted body part following the last set. They get their name from the feeling of burning generated in the tissue by taking it to absolute failure. To use this technique simply lower the weight after your final set and push out up to 25 repetitions at this lower resistance. The only rest between your final set ending and your burnout set beginning is the amount of time it takes you to lower the resistance.
While Dwayne Johnson has certainly accomplished some incredible results over the last year or so, his workout is incredibly basic. Yet one quick look at The Rock leg workout is enough to see where most people go wrong in the gym. Don't be fooled into thinking you can just perform the same exercises and experience the same results because the key factor in this plan is intensity. While you have probably performed every single exercise on this plan before, the real trick to getting results is the fact that legs are trained with the same intensity as upper body. As much as the probably don't like to admit it, this is something most men do not do.
About the Author:
The next stop: Discover how to build muscle with top fitness coach Russ Howe PTI. Today's workout, the rock leg workout, is just one of many ready on his exclusive gym blog.
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