when dwayne johnson In his mid-40s, he began to change his gym tactics. his longtime trainer Dave RienziThis coincided with one of Johnson’s biggest undertakings since becoming a global icon known as The Rock. Build a physique worthy of a superheroAnd it’s not just comic figures.
This year Johnson turns 50 (I had a discussion with him about this. his new men’s health cover interview).to keep the icon in anti-hero form for his role in black adam without it At risk of overtraining and injury, Lienzi incorporates these four strategies into her routine.
How The Rock’s Strength Coach Is Keeping The 50-Year-Old Healthy (And Strong)
1. Pre-exhaust!
Johnson I don’t want to do heavyweight training, so he makes light loads challenging. He often does a series of isolation moves (such as a chest cable fly) followed immediately by a compound move (such as a bench press). The iso movements tire his chest and make compound movements difficult even with moderate weight.
2. Train your glutes for days
“We are really a top priority posterior chain training‘ says Rienzi. Johnson does Romanian deadlifts two to three times a week to attack his back muscles, glutes, and hamstrings. The gluteus maximus protects the lower back and maintains explosive power.
3. Squat late
Most lifters do squats early in their workout.Johnson often do them As the last move of leg day. This means that his leg muscles are already burned out from other lifts (such as the Romanian deadlift), so moderate weights can strain his quads and hamstrings.
4. Slow down. this. under.
For at least two movements in each workout, Johnson focus during stressful timesHe grabs a moderate weight for, say, a bicep curl, then curls up to tighten the bicep and slowly lowers the weight for four seconds. Doing 10 repetitions on a negative is a grueling exercise,” says Lienzi. Do 3-4 sets. Enjoy burning.
Ebenezer Samuel of CSCS said, men’s health Certified trainer with over 10 years of training experience. He has logged hours training with his NFL athletes and track his athletes, and his current training regimen includes his weight training, HIIT his conditioning, and yoga. Before joining Men’s Health in 2017, he was a sports and technology columnist for the New York Daily News.
