It is no secret that Dwayne “The Rock” Johnson is one of the greatest stars of the big screen, wrestling ring and in the world of fitness and body-building. The Rock has gone from a bulky defensive lineman at the University of Miami to one of the moist well-known and respected athletes in the entire world. The Rock is starting to transform into a force that the world has never seen before and he’s only getting bigger.
Of course, it can be argued that he has obtained his muscular physique with the assistance of freakishly good genetics, and that is not all wrong. However, the strict regime of working out and dieting that The Rock follows with commitment has created a body that every man envies and every woman loves.
Nonetheless, it is not all fun and games for Mr. Johnson. After first revealing his intense diet plan and workout regime to Muscle & Fitness, it became apparent that the 42 year old former wrestler dedicates most of his time to his craft. From consuming protein-packed, low calorie foods, to creating some of the most intense workouts one could imagine, it is no wonder why The Rock has left a trail of envious followers and fans around the globe, hoping to someday obtain his muscular physique and rapid agility.
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15 His Daily Routine
With his intense protein and high-calorie packed diet, it is not surprising that The Rock has a workout regime that is just as intense. In order to supplement his famously muscular body, he has figured out a way to fit in a lengthy warm-up that could be the equivalent of most people's regular full workout. In an interview with Muscle and Fitness, The Rock stated that he begins his day with an extensive one hour of cardio, followed by an hour and a half of weightlifting.
14 His Daily Meal Plan
It may seem impossible that any human being could intake 8,000 calories each day, considering that is what most people would eat in four days, but that's how much Popsugar estimated The Rock takes in each day, according to what he described in an interview with Muscle and Fitness. He doesn't think it's a big deal, as he described his preparations for the movie Hercules by saying, “I had carbs with every meal, so there was always a balance of proteins, carbohydrates, and fats. Then part of my daily regime was my glucosamine and then also a multitude of multivitamins. Then I had glutamine, branched-chain amino acids, chondroitin, and one protein shake a day, which I drank after training." Easier said than done.
13 He eats seven meals a day
The Rock admits that he eats six-seven meals every single day, four of which contain eight ounces of cod. Mr. Johnson explains that although it may seem like a lot, it is exactly what the bodybuilder needs to boost him every day. In an interview, he dsyd:"It's about getting enough protein to aid lean muscle growth, and everything is very precisely measured depending on what targets I'm looking to hit for that day. Lots of protein, good carbs, and veggies. Nutrition is so important, it can't be stressed enough.” The Rock also admits that his diet became so intense because his old diet, combined with his insane daily schedule, always left him without fuel.
12 He trains six days per week
It's rumored that The Rock began his newer workout routines in an attempt to trim down from 14% to 7% body-fat for some of his Hollywood movie roles. The wrestling legend states that he will train intensely six days per week and rest on the seventh, while he generally focuses on a single body part each day. According to Muscle and Fitness, he prefers to work out big muscle groups once a week, while training smaller muscles twice a week.
11 It's all business
The Rock has explained in many interviews regarding his workout regime, that his prime motivation to performing at his peak in every workout is that he enters the gym ready to go to work. The superstar explained this in an interview, saying "I have my headphones on. I'm listening to my music. I'm 100% focused. There's no wasted time and no wasted effort when it comes to me and the weights." Thus, The Rock is able to successfully persist through every single workout and come out bigger, better and stronger each time.
10 He always trying new things
Another motivation trick that The Rock brings to his workout routine is that he will constantly tweak his routine and try new things to keep it fun and push himself harder. He admits to changing up his workout regime more often than his diet and often alters his lifting tempo, rest periods, sets and reps frequently, sometimes on a weekly basis, to keep things interesting.
9 His training alters for different roles
Johnson states that, "Depending on the role, it will really dictate the type of training I do. For 'Hercules,' it was a 22-week diet, while for 'G.I. Joe: Retaliation' it was about a 14-week diet, and for 'Pain & Gain' I wanted to come out looking bulky, big, and dangerous, so we adjusted accordingly. " The muscular movie star then explains that his training, nutrition, fight choreography, weapons training, and stunt planning are also changed accordingly, in order for him to bring his character to its full potential. Particularly for his role in ‘Hercules,’ Dwayne Johnson underwent training for six months, which for many other athletes would have been close to impossible.
8 He does it because he loves it
When attempting to go the gym regularly, the more you dread the diet and workout plans, the more likely it is that you will not stick to it. For The Rock, however, his training schedules are something that he looks forward to each day. The Rock even states that, "For me, training is my meditation, my yoga, hiking, biking, therapy all rolled into one. I love it. Generally, I'm always shooting or preparing to shoot for something, so that's why I like keeping my conditioning in a certain zone. But even if I wasn't it would launch my day. It makes me feels good."
7 His conditioning coach
After hitting 40, the legendary wrestler explained that he wanted to hire a conditioning coach in order to assist him in training smarter. Although The Rock had always been educated in smart training, he could not prepare himself for the unknown problems that could come with his age. Thus, The Rock admitted in an interview that his conditioning coach helped him “prepare for a variety of these roles, and in between roles, hitting different things. And when we get into our 40s, all of a sudden we start feeling aches and pains.”
6 Alcohol is not a problem
When being interviewed by The Daily Mail, The Rock admitted that tequila is his guilty pleasure, despite having an intense and strict fitness routine. The fitness guru openly admits that having a few drinks here and there will not hinder your workout results, as long as you still stick to them daily. However, he also stated that he’ll only have a couple each night and will never drink to excess. “The last time I got drunk was in college, it takes a lot to get me drunk!” He states.
5 He treats himself
As The Rock sustains a healthy, protein-packed diet, along with an extreme workout regime, he often tells those who aspire to be like him that instead of felling like you’re forced into a strict diet, it’s healthy to treat yourself every so often. The former wrestling sensation admitted that he has a ‘cheat day’ once a week. Furthermore, if you've ever soon the evidence of The Rock's cheat meal, you'd know that the man knows how to treat himself.
4 His Pyramid Structure
The Rock uses a training system known as the "pyramid structure," according to TV Guide, which means that he initiates his workouts with higher reps and a lower weight. From there, he will increase his weight each week, but lower the number of reps and when the first month is over, he'll begin once more with higher reps, but with a higher starting weight.
3 The Rock’s favorite body part
Despite having an even workout regime and consistently working on every body part for six days a week, The Rock has admitted that his favorite body part to train is his legs. He also states that, because of his love for leg training, he leaves leg day for Saturday so he has extra time to train them. This showcases The Rock’s work ethic significantly, as any average body-builder of fitness extraordinaire would normally dread leg day.
2 Genetics helps
He may have one of the most outrageous workout regimes anyone has heard of, but there is no denying that The Rock has incredibey genetics to fall back on as well, which helped The Rock reach his peak. When he was born in 1972, his father, Rocky Johnson, was in the middle of a successful wrestling career. However, that's not the extent of his incredible genetics, as his grandfather on his mother's side was the legendary "High Chief" Peter Maivia. On both sides, he was definitely covered.
1 He rarely does squats
@HugeForearms Took deads out of the program and squats every once in a while. High volume leg presses, lunges & hacks I like better.
— Dwayne Johnson (@TheRock) March 24, 2013
Before becoming one of WWE’s greatest wrestlers, Dwayne Johnson was spending his college life as a defensive lineman for the University of Miami. Sadly, The Rock actually injured one of his knees, which has affected the fitness guru for his entire life and has hindered him from practicing squats regularly. Nonetheless, The Rock has found many alternative to practicing squats by performing machine lunges, seated leg presses and lying leg curls.
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