Can You Build A Body Like The Rock Dwayne Johnson?

the-rock-dwayne-johnson-workout-in-raw-state-for-movieDo you have the attributes it take to build a body like The Rock?. In this article you’ll learn:

-What you need to build a muscular body like The Rock

-The Rock’s workout routine

-The Rock’s diet plan

Dwayne Johnson aka The Rock has gone through a few body changes throughout his career as a wrestler and actor. In his wrestling days, The Rock once cut his size down from 280 lbs to 260 lbs, because being lighter helped him moved and fight better in the ring. However, as The Rock’s acting career started dominating his occupation his body gradually transformed into a different look. He gained a lot of muscle and size in recent times, but he also got leaner and more defined. Today the Rock is at his biggest size ever with a huge amount of defined muscle that greatly surpass his muscular image in his wrestling days.

While most guys this days are more interested in a muscular body of moderate size and exceptional definition, there are a few guys out there who would look at The Rock’s heavily muscled physique and wonder “how to get a body like The Rock?”. If you are asking such question and want a honest answer, keep reading.

Is Your Body Type Similar To The Rock’s?

My research on The Rock showed that he was always big and muscular throughout his life. He started weight training as early as 13 years old, and he made gains very easily from his muscle building workouts. This is an indication that The Rock has some strong mesomorphic traits. Mesomorph is the body type that naturally has a considerable amount of lean mass even before they begin to train. And when they do start to workout they build muscle very easily.

If your body type falls in the Mesomorph category then I believe that you have a good chance of building a body like The Rock if you put in the work, time and dedication for it. On the other hand, if you possess an ectomorphic body type (naturally skinny and find it hard to gain weight) it may not be a realistic goal to get muscles like the Rock. Most skinny guys would have to settle for a small to moderate muscular size when going after a body transformation because building muscle naturally is usually a big challenge for them. The Rock also is 6′ 4″ in height and has a wide body frame which is very significant to his overall big look.

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If you gain fat easily and find it hard to lose fat, you would also build muscle easily, but your challenge would be to get lean and maintain a low body fat percentage. The Rock has a lot of muscle, but he is also lean and cut. He had to use a good fat loss diet that smartly manipulated carbs to get down to a low body fat percentage to get ripped. That’s because The Rock also possess some endomorph traits that caused some fat to be stored with the muscle.

What Is The Rock’s Workout And Diet Plan?

The Rock’s workout routine and diet plan is always changing. So there are quite a few different nutrition and training programs used by The Rock that you’ll find. However, the following is a workout and diet program used by Dwayne Johnson to put on lean muscle. Take note, that this is a 6-day split routine which could be used by an advance lifter like The Rock. If you are a beginner or intermediate, this workout program may not be suitable for you.

The Rock’s Workout Routine

Monday

Lift Weights For: Chest, back, biceps, calves;
Reps And Sets: 5 sets, 15-20 reps, 30-second rest periods.
Cardio: 5-minute warm up, 12 minutes at a high-intensity clip, 5-minute cooldown.

Tuesday

Lift Weights For: Quads, hamstrings, shoulders, triceps;
Reps And Sets: 5 sets, 15-20 reps, 30-second rest periods.
Cardio: 5-minute warm up, 12 minutes at a high-intensity clip, 5-minute cooldown.

Wednesday

Lift Weights For: Chest, back, biceps, calves;
Reps And Sets: 5 sets, 12-15 reps, 45-second rest periods.
Cardio: 5-minute warm up, 12 minutes at a high-intensity clip, 5-minute cooldown.

Thursday

Lift Weights For: Quads, hamstrings, shoulders, triceps;
Reps And Sets: 5 sets, 12-15 reps, 45-second rest periods.
Cardio: 5-minute warm up, 12 minutes at a high-intensity clip, 5-minute cooldown.

Friday

Lift Weights For: Chest, back, biceps, calves; 5 sets,
Reps And Sets: 8-12 reps, 60-second rest periods.
Cardio: 5-minute warm up, 12 minutes at a high-intensity clip, 5-minute cooldown.

Saturday

Lift Weights For: Quads, hamstrings, shoulders, triceps;
Reps And Sets: 5 sets, 8-12 reps, 60-second rest periods.
Cardio: 5-minute warmup, 12 minutes at a high-intensity clip, 5-minute cooldown.

Sunday

Rest

the-rocks-diet-eating-pancakes

The Rock’s Diet Plan

One of The Rock’s diet plan for building muscle that I saw was designed like a typical bodybuilder diet. His calories consumed via an equal division of 6 meals per day. It had a lean protein and complex carb in every meal. This type of meal structuring are what bodybuilders live by. Here’s a sample daily diet plan of The Rock.

Meal One - 10 egg whites, scrambled, 3 servings cream of rice or 1 cup oatmeal, 3 rice cakes, 24 oz water 

Meal Two - 6-oz skinless grilled chicken breast, 1 cup grits, 6 oz yams, 1 cup of steamed asparagus, 24 oz water Meal Three- 6-oz water-packed tuna, 1 cup brown rice, 1 sliced cucumber, 24 oz water.

Meal Four -  6-oz perch fillet, 1 cup barley, 6-oz baked potato, 1 cup steamed green beans, 24 oz water.

Meal Five - 6-oz pork tenderloin, 1 cup brown rice, 6-oz sweet potato, 1 cup peas, 24 oz water.

Meal Six - 10 egg whites, scrambled, 3 servings cream of rice or 1 cup oatmeal, 24 oz water.

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Add Muscle, Get Fit And End Up With The Right Look

Adding some lean muscle on your body can provide tremendous benefits for you whether you are a man or woman. However, many people are concerned about the way their body would look if they follow a training program to build muscle. If you intend to add some muscle on your body, but at the same time want to make sure that you don’t end up with a look that you won’t be pleased with, then all you have to do is use the right program for your goal.

Fitness expert Rusty Moore’s lean muscle programs for men and women respectively are geared towards people who want to have full control of their workout to get a lean and tone body while minimizing any outcome that could ruin your physical appearance. Such as, too much bulk in the wrong body parts, bloated muscle and disproportional body development.

Click Here To See The program For Men
Click Here To See The Program For Women

Rusty is specialized in helping people get the “Lean Hollywood Look” which symbolizes the fine celebrity bodies that are often lean and toned, not big and bulky.

By using Rusty’s program, you can be sure of avoiding ending up with the wrong type of results that could cause your body to look unattractive. That’s because his programs are designed for controlled muscular development and optimum definition. It is not designed for aimlessly adding as much muscle as possible to every part of the body. At any point you hit a size that looks good you can then train to refine your body without getting bigger with.

Here’s some of the things the programs will allow you to do in order to control the development of your body and the look you want to end up with:

1. Add muscle to body parts that need developing while avoiding over-developing any part of the body.
2. Add density to muscle groups that are lacking definition.
3. Skip high risk lifts altogether if you don’t need them.
4. When you feel your muscle is big enough, increase the density without adding any more size.
5. Strategically reduce muscle size in parts of the body that are overdeveloped.
6. Build muscle without gaining a whole lot of excess fat

Most people that used Rusty’s Visual Impact For Men and Visual Impact For Women reported getting impressive results. So don’t wait to get this strategic muscle building program to start learning how to sculpt a body that will look attractive. 

More Content On Building Muscle And Losing Fat

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President Obama Lifts Weights, And So Should You

President Obama Lifts WeightsOne no longer has to speculate what the president of the United States, Barack Obama’s, workout routine involves. After the video of the president doing his exercise in a hotel gym in Poland was leaked on the internet recently, it’s now clear that President Obama lifts weights as part of his workout routine.

Although some people believe that the president’s form was not smooth and perfect, it’s clear from the video that the president knew well what he was doing, and he is accustomed to the weights. But why didn’t Obama decide to just hit a cardio machine like the treadmill or exercise bike and call it a workout like many people would? Here’s why President Obama lifts weights in his workout program and why everyone need to be lifting weights as part of their exercise plan.

Why It’s Important To Include Weight Training In Your Exercise Plan

Weight training should be a part of every exercise program for good health and fitness. This is something that has been concluded by professionals in the health community. That’s the reason Obama is making sure to include it in his workout. Many people mistakenly believe that the free weights section of a gym is only for the people who want to build big muscle. But the fact is, even if your workout is aimed at maintaining health and fitness or weight loss you should still be lifting weights.

Although weight training is one of the main tool used by people who want to grow muscle size, this is not it’s only purpose and benefit. In fact, you must have a specific program for building muscle when your aim is to do so with weight training. Unless you do, you will never get bigger muscle from lifting weights.

On the other hand, you can get a number of other benefits from weight training apart from gaining muscle such as improved cardiovascular health, strength, body toning, muscle maintenance etc.

So if you have a workout routine, and lifting weights is not a part of it, you need to make changes now and get started with weight training like President Obama is doing. See the president in action in the video below.

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