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.
One of the reasons for this is that Dwayne Johnson has achieved an impressive transformation in the last year. While his workout routine is something which anybody can do, of course, those results have also been achieved because of a strict diet and putting proven hypertrophy principles in place before hitting the gym.
As with most things in life, the best results are achieved when things are kept simple. This applies here, too. While many gym members get caught up in looking for the next big secret exercise to emerge, those who stick to the old proven principles tend to experience superior results overall. Exercises such as Calf Raise and Squat remain unchallenged despite the many advances we've made in sports science over the years. Likewise, adjusting something simple like intensity can yield excellent improvements from a fat loss perspective.
The workout plan itself looks quite simple on paper.
* Five sets of Box Squats, with 25 reps per set.
* Leg Press - Pyramid training with four sets of twenty five, twenty, eighteen and sixteen reps. Any remaining energy is then mopped up with a burnout set of twenty five repetitions.
* 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.
* Standing Calf Raise - 6 sets of 16 repetitions with a burnout set of 20 to finish.
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.
Pyramid training involves gradually lowering your target reps with each set you perform, allowing you to steadily increase the resistance level as you progress through each set and cover a wide variety of rep ranges. This means you will literally work every fiber in the muscle being targeted.
Burnout sets are designed to mop up any remaining energy left in the targeted body part following the last round. By placing a light weight on the bar and pushing out up to twenty more repetitions immediately after your last set of a particular exercise you will be able to stimulate further growth.
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.
One of the reasons for this is that Dwayne Johnson has achieved an impressive transformation in the last year. While his workout routine is something which anybody can do, of course, those results have also been achieved because of a strict diet and putting proven hypertrophy principles in place before hitting the gym.
As with most things in life, the best results are achieved when things are kept simple. This applies here, too. While many gym members get caught up in looking for the next big secret exercise to emerge, those who stick to the old proven principles tend to experience superior results overall. Exercises such as Calf Raise and Squat remain unchallenged despite the many advances we've made in sports science over the years. Likewise, adjusting something simple like intensity can yield excellent improvements from a fat loss perspective.
The workout plan itself looks quite simple on paper.
* Five sets of Box Squats, with 25 reps per set.
* Leg Press - Pyramid training with four sets of twenty five, twenty, eighteen and sixteen reps. Any remaining energy is then mopped up with a burnout set of twenty five repetitions.
* 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.
* Standing Calf Raise - 6 sets of 16 repetitions with a burnout set of 20 to finish.
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.
Pyramid training involves gradually lowering your target reps with each set you perform, allowing you to steadily increase the resistance level as you progress through each set and cover a wide variety of rep ranges. This means you will literally work every fiber in the muscle being targeted.
Burnout sets are designed to mop up any remaining energy left in the targeted body part following the last round. By placing a light weight on the bar and pushing out up to twenty more repetitions immediately after your last set of a particular exercise you will be able to stimulate further growth.
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 sexpert: Discover how to build muscle with expert personal trainer Russ Howe PTI. Today's workout, the rock leg workout, is just one of many ready on his exclusive fitness site.
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