The Rock’s top 5 muscle-building secrets revealed

The Rock

The Rock appears to be a firm believer in ‘slow and steady wins the race’ – and he showcases the same in his workouts. (Photo credit: The Rock/Instagram)

KEY HIGHLIGHTS

  • In an Instagram video, Johnson opened up about how he includes supersets in his workouts.
  • He said that his entire back workout involved supersets to ensure that a lot of blood and volume were being pumped into the muscles.
  • While performing supersets, he keeps resting minimal – only sufficient for recovery.

New Delhi: WWE superstar, Hollywood actor, fitness enthusiast and more – Dwayne JohnsonA.K.A., The Rock is a name known to all. The 49-year-old quite literally lives up to his nickname thanks to the rock-solid physique – an attribute that does not seem to be changing since he first came into prominence. Despite inching closer to 50, The Rock continues to train and maintain his ripped physique, and we now have access to his muscle-building secrets. From diet to a gym routine, training techniques, and schedules, take a look at what The Rock does to sustain the wow factor in his physique.

Slow and controlled workout: The Rock appears to be a firm believer in ‘slow and steady wins the race’ – and he showcases the same in his workouts. Avoiding jerky movements, the actor believes in pushing self to a limit and being smart with weight training. After going through various injuries through the years, he now relies on controlled sets of exercises like pull-ups and keeps ego training at bay.

Supersets: In an Instagram video, Johnson opened up about how he includes supersets in his workouts. He said that his entire back workout involved supersets to ensure that a lot of blood and volume were being pumped into the muscles. While performing supersets, he keeps resting minimal – only sufficient for recovery. This intense regime is, however, the second part of his regime – fasted cardio being the first step – concluding with weight training in the evening.

Listen to the body: Johnson has suffered several injuries in the gym over the years. Through the decades, his body has gone through a lot on the workout front and even in the form of surgeries – from Achilles to multiple hernia repairs, knee surgeries, and quad and adductor tear-offs. Now, through various interviews, he revealed that his focus has shifted to working smarter, not harder at the gym. He admitted to using a lot of weight while performing squats and bench presses overlooking the pain. However, for best results, he recommends listening to the body when it speaks through pain, injuries, or any form of discomfort.

Diet is key: Diet, Johnson says, plays a huge role in his success. A simple diet plan, there are some basic rules that The Rock abides by.

  • Eat five to seven strategically planned meals in a day
  • Include carbs, vegetables, and proteins in every meal
  • This helps refuel after an intense workout session

For breakfast, the actor relies on whole eggs and egg whites with oatmeal and blueberries, an English muffin, stevia, cinnamon, powdered greens, beef tenderloin, and a fiber drink. Yet, his love for cheat day prevails – from pizzas to pancakes, brownies and so on, The Rock enjoys it all.

A change in perspective: Psychological factors, too, have a role to play in fitness and weight loss. Johnson, too, appeared to have realized it when he shifted his focus to being more grateful about his workouts. The actor started to see it as a privilege and that appeared to have helped him a great deal with the daily grind. The Baywatch star realized that thinking this way helped him work better towards growth.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness program or making any changes to your diet.

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