Celebrity workouts are one of the most commonly searched for items in the fitness industry. The majority of gym members and fitness enthusiasts trying to learn how to build muscle have, at some point in their lives, been influenced by seeing their favorite personality or movie star build a great physique. One such personality is Dwayne Johnson.
Of course, there is a booming fitness career for celebrities who wish to latch on the next big thing or fad diet and sell dvd's to the masses. This means many of these plans are not effective. Johnson, however, is a guy who trains simply because he loves working out. One look at his lower body routine is enough to see this.
Despite sticking to the proven basics, it would be foolish to assume The Rock leg workout is just going to be another ordinary gym session.
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.
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.
* Box Squats - 5 sets of 25 repetitions.
* 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.
* Leg Curl - 4 sets of 12, 10, 8 and 6 repetitions with a burnout set of 12 at the end.
* Standing Calf Raise - 6 sets of 16 repetitions with a burnout set of 20 to finish.
To anybody who finds themselves constantly searching for the next big exercise to develop, this workout may look quite simple. This is a common mistake to make. While it certainly does stick to the basic movements, this actually works in your favor because those basics are still the optimal exercises for building a powerful lower body. Intensity is key here, keeping your rest periods as low as 30 seconds between sets will dramatically increase fat loss results.
Furthermore, there are two proven hypertrophy principles at play here which will ensure you also get sufficient tears in your muscle fibers to stimulate maximum growth in your lower body. They are the pyramid principle and the burnout principle.
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.
The burnout principle, on the other hand, is designed to take your target muscle to absolute failure. It involves finishing your final set then immediately placing a lower resistance on the bar and pushing out up to 20 reps.
The Rock leg workout is a challenging affair because it sticks to the basics and cuts out the two things which often prevent people from training their legs with the same intensity as they train their upper body. Those two things are a lack of intensity and lack of challenge. By utilizing a minimal rest approach and adopting tactics such as burnouts you will find leg day as engaging as any other session.
Of course, there is a booming fitness career for celebrities who wish to latch on the next big thing or fad diet and sell dvd's to the masses. This means many of these plans are not effective. Johnson, however, is a guy who trains simply because he loves working out. One look at his lower body routine is enough to see this.
Despite sticking to the proven basics, it would be foolish to assume The Rock leg workout is just going to be another ordinary gym session.
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.
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.
* Box Squats - 5 sets of 25 repetitions.
* 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.
* Leg Curl - 4 sets of 12, 10, 8 and 6 repetitions with a burnout set of 12 at the end.
* Standing Calf Raise - 6 sets of 16 repetitions with a burnout set of 20 to finish.
To anybody who finds themselves constantly searching for the next big exercise to develop, this workout may look quite simple. This is a common mistake to make. While it certainly does stick to the basic movements, this actually works in your favor because those basics are still the optimal exercises for building a powerful lower body. Intensity is key here, keeping your rest periods as low as 30 seconds between sets will dramatically increase fat loss results.
Furthermore, there are two proven hypertrophy principles at play here which will ensure you also get sufficient tears in your muscle fibers to stimulate maximum growth in your lower body. They are the pyramid principle and the burnout principle.
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.
The burnout principle, on the other hand, is designed to take your target muscle to absolute failure. It involves finishing your final set then immediately placing a lower resistance on the bar and pushing out up to 20 reps.
The Rock leg workout is a challenging affair because it sticks to the basics and cuts out the two things which often prevent people from training their legs with the same intensity as they train their upper body. Those two things are a lack of intensity and lack of challenge. By utilizing a minimal rest approach and adopting tactics such as burnouts you will find leg day as engaging as any other session.
About the Author:
What to do next: Discover how to build muscle with top fitness coach Russ Howe PTI. This session, the rock leg workout, is just one of tons ready on his free fitness site.
