At one stage or another, almost everybody who uses the gym has gone online in a bid to search out the workout program of their favorite celebrities. After all, if you're trying to learn how to build muscle you'll probably find it easier if your favorite movie star is teaching you, right? That's the theory many fitness enthusiasts have and one of the public figures who is usually at the forefront of this trend is wrestler and actor 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.
The Rock leg workout is something which is particularly eye catching.
Over the course of the last fifteen months, Dwayne Johnson has undergone a complete body transformation, packing on a lot of muscle and shedding a considerable amount of fat in the process. This is largely thanks to a diet which sticks to the proven principles of hypertrophy and fat loss.
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.
Today's plan consists of just five exercises, which are as follows.
* Box Squats - Five sets of twenty five.
* Four sets on the Leg Press machine, with reps of 25, 20, 18 and 16 in a pyramid fashion. This is immediately followed by a burnout set of twenty five reps.
* Four sets of Lunges performed on a Smith Machine, with eight repetitions per leg.
* Leg Curl - 4 sets of 12, 10, 8 and 6 repetitions with a burnout set of 12 at the end.
* 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.
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.
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.
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.
The Rock leg workout is something which is particularly eye catching.
Over the course of the last fifteen months, Dwayne Johnson has undergone a complete body transformation, packing on a lot of muscle and shedding a considerable amount of fat in the process. This is largely thanks to a diet which sticks to the proven principles of hypertrophy and fat loss.
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.
Today's plan consists of just five exercises, which are as follows.
* Box Squats - Five sets of twenty five.
* Four sets on the Leg Press machine, with reps of 25, 20, 18 and 16 in a pyramid fashion. This is immediately followed by a burnout set of twenty five reps.
* Four sets of Lunges performed on a Smith Machine, with eight repetitions per leg.
* Leg Curl - 4 sets of 12, 10, 8 and 6 repetitions with a burnout set of 12 at the end.
* 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.
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.
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.
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:
Your next move: Learn how to build muscle with top fitness coach Russ Howe PTI. This session, the rock leg workout, is just one of tons available on his exclusive fitness site.
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