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.
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.
Today's plan consists of just five exercises, which are as follows.
* Box Squats - Five sets of twenty five.
* 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.
* 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.
* And finally, the Standing Calf Raise rounds out the session with six sets of 16 repetitions followed by a burnout of 20 after the final set.
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 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.
A technique which is nowhere near as commonly used as it used to be, the pyramid system is designed to help you hit each different fiber in the targeted muscle. It does this by gradually lowering the repetitions in each set, allowing you to add more resistance every time you finish a set.
Burnout sets are designed to mop up any remaining energy left in the targeted body part following the last round. By placing a light weight on the bar and pushing out up to twenty more repetitions immediately after your last set of a particular exercise you will be able to stimulate further growth.
While it sticks to the basics, The Rock leg workout is by no means basic in it's execution. It shows that the trick to building the body your trying to achieve lies not in the exercises you perform but in the way you perform them. If most men are honest with the gym they'll admit that they don't hit their lower body with the same intensity they show when training the 'ego muscles', such as chest and biceps. Losing that bad habit is key to making the most of your potential on lower body workouts like this.
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.
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.
Today's plan consists of just five exercises, which are as follows.
* Box Squats - Five sets of twenty five.
* 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.
* 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.
* And finally, the Standing Calf Raise rounds out the session with six sets of 16 repetitions followed by a burnout of 20 after the final set.
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 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.
A technique which is nowhere near as commonly used as it used to be, the pyramid system is designed to help you hit each different fiber in the targeted muscle. It does this by gradually lowering the repetitions in each set, allowing you to add more resistance every time you finish a set.
Burnout sets are designed to mop up any remaining energy left in the targeted body part following the last round. By placing a light weight on the bar and pushing out up to twenty more repetitions immediately after your last set of a particular exercise you will be able to stimulate further growth.
While it sticks to the basics, The Rock leg workout is by no means basic in it's execution. It shows that the trick to building the body your trying to achieve lies not in the exercises you perform but in the way you perform them. If most men are honest with the gym they'll admit that they don't hit their lower body with the same intensity they show when training the 'ego muscles', such as chest and biceps. Losing that bad habit is key to making the most of your potential on lower body workouts like this.
About the Author:
Author Bio: Discover how to build muscle with expert personal trainer Russ Howe PTI. Today's session, the rock leg workout, is just one of many ready on his free fitness site.
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