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.
This trend has grown in popularity over the last ten years and, naturally, many celebrities have caught onto the fact that there is a good business opportunity here. This is why you'll often find personalities regularly releasing fitness dvd's which cash in on the 'next big thing' in fitness. As you'll discover, however, the superior workouts tend to come from those who purely train because they enjoy training.
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.
There are two things here which are usually lacking in lower body training sessions. Those are intensity and basic movements. While many people get caught up in looking for the next big development in exercise and science, such as performing split squats while suspended with a resistance band, this routine sticks to the old classic moves such as Squats and Leg Press. Intensity also becomes a huge focal point of the session, with as little as thirty seconds of rest between exercises to boost fat loss.
If you can get the right techniques in place the actual exercises can be kept relatively straight forward, as you can see below.
* 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.
* 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.
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.
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.
This works quite well with the burnout principle. Burnout sets are designed to clear out any remaining energy in the targeted body part following the last set. They get their name from the feeling of burning generated in the tissue by taking it to absolute failure. To use this technique simply lower the weight after your final set and push out up to 25 repetitions at this lower resistance. The only rest between your final set ending and your burnout set beginning is the amount of time it takes you to lower the resistance.
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.
This trend has grown in popularity over the last ten years and, naturally, many celebrities have caught onto the fact that there is a good business opportunity here. This is why you'll often find personalities regularly releasing fitness dvd's which cash in on the 'next big thing' in fitness. As you'll discover, however, the superior workouts tend to come from those who purely train because they enjoy training.
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.
There are two things here which are usually lacking in lower body training sessions. Those are intensity and basic movements. While many people get caught up in looking for the next big development in exercise and science, such as performing split squats while suspended with a resistance band, this routine sticks to the old classic moves such as Squats and Leg Press. Intensity also becomes a huge focal point of the session, with as little as thirty seconds of rest between exercises to boost fat loss.
If you can get the right techniques in place the actual exercises can be kept relatively straight forward, as you can see below.
* 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.
* 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.
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.
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.
This works quite well with the burnout principle. Burnout sets are designed to clear out any remaining energy in the targeted body part following the last set. They get their name from the feeling of burning generated in the tissue by taking it to absolute failure. To use this technique simply lower the weight after your final set and push out up to 25 repetitions at this lower resistance. The only rest between your final set ending and your burnout set beginning is the amount of time it takes you to lower the resistance.
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:
What to do next: Learn how to build muscle with top personal trainer Russ Howe PTI. Today's session, the rock leg workout, is just one of many available on his exclusive gym blog.
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