When individuals are learning how to build muscle they often end up looking for their favorite celebrity and trying to discover the type of workouts they do in the gym to achieve their physique. Today we'll be looking at one such celebrity, 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.
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.
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.
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.
* Smith Machine Lunges - 4 sets of 16 repetitions.
* 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.
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.
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.
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.
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.
* Smith Machine Lunges - 4 sets of 16 repetitions.
* 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.
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 expert personal trainer Russ Howe PTI. Today's workout, the rock leg workout, is just one of many available on his exclusive fitness site.
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