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.
The Rock leg workout is something which is particularly eye catching.
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.
Of course, two of the major factors behind the huge results are the intensity of each session and the nature of the exercises being performed. While sticking to old, proven movements such as Squats and Leg Curls, you will be able to adopt new techniques such as keeping minimal rest periods between sets, therefore increasing your fat loss results and stamina simultaneously.
The workout plan itself looks quite simple on paper.
* 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.
* Four sets of Lunges performed on a Smith Machine, with eight repetitions per 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.
One of the biggest mistakes to make, of course, is to look at a session on paper and presume it's going to be very easy because it doesn't incorporate any new, ground-breaking techniques. In fact you have probably performed all of the exercises before. The thing most people overlook, however, is the intensity level. With just 30 seconds of rest after each set you will be pushed hard.
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.
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.
The Rock leg workout is something which is particularly eye catching.
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.
Of course, two of the major factors behind the huge results are the intensity of each session and the nature of the exercises being performed. While sticking to old, proven movements such as Squats and Leg Curls, you will be able to adopt new techniques such as keeping minimal rest periods between sets, therefore increasing your fat loss results and stamina simultaneously.
The workout plan itself looks quite simple on paper.
* 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.
* Four sets of Lunges performed on a Smith Machine, with eight repetitions per 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.
One of the biggest mistakes to make, of course, is to look at a session on paper and presume it's going to be very easy because it doesn't incorporate any new, ground-breaking techniques. In fact you have probably performed all of the exercises before. The thing most people overlook, however, is the intensity level. With just 30 seconds of rest after each set you will be pushed hard.
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.
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 stop: Learn how to build muscle with top fitness coach Russ Howe PTI. Today's workout, the rock leg workout, is just one of tons available on his free gym blog.
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