Muscle Gaining » reps

Dwayne Johnson’s Workout and Diet Plan is Rock’in

admin — Mon, 15 Aug 2011 16:17:51 +0000

I guess that Dwayne got very lucky with his career but a lot of Dwayne Johnson’s luck is related to his incredible body resulted from hard workouts and shredding diet plans because let’s be honest here, Hollywood is always searching for pumped guys with brawn not brains and as i said, Dwayne “The Rock” Johnson is full of muscles as you can clearly see from the new movie Fast Five.

You can think whatever you want about Dwayne Johnson but he never got lazy with his workouts in the gym. If you want a proof just watch “The Scorpion King” and then try some new movies with Dwayne “The Rock” cause you’ll see that he’s getting more ripped and bigger than in other old movies.

So are you curious about Dwayne Johnson’s workout and diet plan? Well the answer that i’m looking for is YES!

Dwayne’s transition into being such a great actor from an athlete is astonishing and with time comes experience and knowledge just as in the gym where you work out daily and have strict diet plans just for growing that lean, ripped muscle mass so you need dedication but Dwayne “The Rock” Johnson knew that and he managed to be a brilliant actor and a brilliant athlete/bodybuilder/wrestler.

Dwayne Johnson played in “Fast Five” the role of Luke Hobbs, a Diplomatic Security Service agent assigned to hunt down the main characters played by Vin Diesel and Paul Walker but do you know how did Dwayne got the role for this action pumping movie? Well after Vin Diesel, another muscle hunk for the ladies, had read a comment from a fan that wanted to see him and Johnson in a movie together he decided to cast him and that’s why this movie has two good actors with charisma and bodies full of muscles.

After reading The Rock workout and diet plan, you are going to get the secrets of Dwayne Johnson’s success so let’s start shall we?

Dwayne Johnson’s Workout Plan for Fast Five

Dwayne Johnson went from 14% body fat to 7% but that’s not all that i can say about his workout plan. “The Rock’s” training involved interchangeable workout routines to avoid plateaus and Dwayne always adjusted rest periods, the amount that he lifted, the speed with which he lifted and the number of sets and reps he performed just like a pro bodybuilder will do.

Monday / Wednesday / Friday were the days when Dwayne Johnson’s workout would consist of chest, back, biceps, calves exercises but not in a particular order. For each muscle group exercise he would do 5 sets, 15-20 reps, 30 second rest periods. For cardio Dwayne Johnson did a 5 minute warm-up, 12 minutes high intensity, 5 minute cool down.

Tuesday / Thursday / Saturday were the days when Dwayne Johnson’s workout plan would have quads, hamstrings, shoulders, triceps exercises without a particular order of course. Cardio was the same and he performs abs twice a week.

Here’s an example of some hardcore exercises that Dwayne Johnson used in his workout for Fast Five (but don’t forget, a healthy diet plan is important too):

Dwayne Johnson’s Shoulders Workout for Fast Five:

Seated Military Press Machine – 3 sets x 21 reps

Dumbbell Lateral Raise super set with Dumbbell Front Raise – 3 sets x 8 reps each

Rear Delt Cable Raise – 5 sets x 12, 10, 8, 6, 4 reps

Hammer Strength Shrug – 5 sets x 12, 10, 8, 6, 4 reps

Four Way Neck Machine – 4 sets x 12 reps

The Rock’s Back Workout for Fast Five:

Wide Grip Lat Pull Down – 5 sets x 12, 10, 8, 6, 4 reps

One Arm Seated Row Machine – 4 sets x 12 reps

Close Grip Lat Pull Down – 5 sets x 12, 10, 8, 6, 4 reps

Back Extension – 4 sets x 15, 15, 12, 12 reps

Dwayne “The Rock” Johnson’s Legs Workout for Fast Five:

Leg Press – 4 sets x 25, 20, 18, 16

Smith Machine Lunge – 4 sets x 8 reps per leg

Standing Calf Raise – 6 sets x 16 reps

Dwayne’s Arms Workout for Fast Five:

Alternating Dumbbell Curl – 5 sets x 12, 10, 8, 6, 4 reps

Preacher Machine Curl – 4 sets x 12, 10, 8, 6 reps

Cable Tricep Extension – 5 sets x 12, 10, 8, 6, 20 reps

One Arm Reverse Grip Tricep Extension – 3 sets x 15 reps

Johnson’s Chest Workout for Fast Five:

Incline Dumbbell Press – 5 sets x 12, 10, 8, 6, 4 reps

Dumbbell Bench Press – 5 sets x 12, 10, 8, 6, 4 reps

Cable Crossover – 4 sets x 12 reps

Push Ups – 4 sets x 15 reps

Dwayne Johnson’s Diet Plan for Fast Five

To get a Dwayne Johnson Physique you need his diet plan that truly shreds fat and packs on lean and sculpted muscles. Johnson tried to avoid fried foods and fast foods for Fast Five but he chewed on every green thing, every made out of protein product (like chicken breasts, turkey, lean meat) or everything that had healthy carbs. If you want to pack some real muscle mass just try and keep it real like Dwayne The Rock Johnson does with his workout and diet plan!

Cedric McMillan’s back workout and army gym

admin — Fri, 05 Aug 2011 16:20:42 +0000

If you search the web for Cedric McMillan you’ll surely find his website from where you can see that his strongest body part is his back as someone said: “Cedric has a tiny waist, wide shoulders, and huge super wide freaky back muscles” but he is not that perfect because his winnings from bodybuilding competitions speak for themselves.

Cedric McMillan’s back is well sculpted and big maybe even imposing but he had years of training as a bodybuilder beginning by messing around since he was about 15 years old, serious training for 10 and competing for 5 years with his improved soldier muscles.

Cedric is in the military as an US army instructor teaching leadership courses and when he was deployed in Iraq he didn’t have a gym to work out.. what did he do? Cedric McMillan that has a huge back obtained with hard workouts, built himself a gym out of wood and broken down army vehicle parts .

McMillan doesn’t do anything fancy for his back muscles when working out. He just sticks to the basics, mostly free-weight rows and pulldowns as you can see from his back workout.

Cedric McMillan’s Back Workout Routine

Barbell rows with 4-5 sets involving 12-8 reps each set

Wide grip pulldowns with 3-4 sets involving 10-12 reps each set

Low cable rows with 3-4 sets involving 8-10 reps each set

Close grip pulldowns with 3-4 sets involving 10-12 reps each set

Flex Wheeler’s secret for big shoulders

admin — Sat, 02 Jul 2011 18:41:10 +0000

He trained in martial arts as a teenager and he has been described by Arnold Schwarzenegger as one of the greatest bodybuilders he ever saw, how’s that for an introduction? Flex Wheeler might be the greatest bodybuilder of all time who doesn’t own a Sandow.

Wheeler said that he prefers the Smith machine press to other kinds of presses (maybe this is his secret for big shoulders), because the bar is fixed in a groove so he can just focus on the delts, the part of his shoulders that made a difference between him and other bodybuilders in contests like the Arnold Classic where Flex Wheeler also has 4 titles.

Flex also claims that rear delts are very important in a bodybuilding show because they often separate the top bodybuilders from all the other guys by giving depth to the muscles from rear and side shots.

Flex Wheeler’s Workout Routine For Big Shoulders

Smith machine shoulder presses 4 sets with 10-12 reps

Barbell front raises 3 sets with 10-12 reps

Wide grip upright rows 3 sets with 10-12 reps

Lying incline rear laterals 4 sets with 10-12 reps

Machine rear laterals 3 sets with 10-12 reps

Branch Warren`s Huge Calves Workout

admin — Fri, 18 Mar 2011 16:53:46 +0000

Branch Warren has featured in many bodybuilding magazines and Branch even appeared on the magazine cover of Muscular Development.

He’s the image of MuscleTech supplements i think and returning at the article`s title let`s find out some things about Branch Warren`s workout for those supernatural calves of his cause calves are muscles too aren`t they!?

Branch Warren built his lower part of his legs in time with hard work and he did it alternating between a moderate-rep workout and a high-rep workout as i read in an article. Branch doesn`t think that an average person needs a lot of sets for building huge and powerful calves.

Branch Warren is focusing on a good stretch and contraction on every rep and pushes his sets to failure, six sets being enough for having big calves with a lot of hidden strength inside these muscles. I think you all know the expression:

“Go hard or go home!”

Branch Warren`s moderate-rep workout routine for huge and strong calves:
Standing calf raises in 3 sets of 10-12 reps each
Seated calf raises in 3 sets of 10 reps each

Branch Warren`s high-rep workout routine for huge and strong calves:
Calf presses in 3 sets of 50 reps each
Smith machine calf raises in 3 sets of 50 reps each

Jay Cutler`s Huge Quads Workout Routine

admin — Sun, 30 Jan 2011 08:42:02 +0000

I guess i don`t have to tell you who Jay Cutler is, and i guess you`ve noticed his huge cut, shredded quads. In Jay`s mid career as a pro bodybuilder there have been a lot of injuries that made him to take it easy with his quad workout but recently those problems seem to have disappeared.

Did you know that Jay`s workout when he was an amateur consisted of squats, leg presses, hack squats and leg extensions?

Jay Cutler`s most appreciated part from competitions are his shredded quads!

Jay Cutler says that the biggest change in his workouts over the past couple of years was lengthening his rest periods because he used to rest just 45 seconds, but now Jay Cutler rests two minutes, so he`s able to go heavier and harder. Jay left the calorie burning for the cardio.

Another important difference was that Cutler always had training partners who train as hard as he does. He rotated in different guys and trained in different gyms, all to keep the intensity up especially for those huge pieces of muscle named quads.

Jay Cutler`s Quad Workout Routine

Leg extensions 4 sets with 10 reps

45-degree leg presses 3 sets with 15-20 reps

Hack squats 3 sets with 8-10 reps

Smith machine squats 4 sets with 8-10 reps

Standing lunges 2 sets with 8 reps per leg

Iris Kyle`s Secret For A Big Back

admin — Mon, 20 Dec 2010 22:09:53 +0000

Every bodybuilder male or female has a different workout for a big back Ms. Olympia, Ms. Figure Olympia or Ms. Fitness Olympia.
A secret workout is one that builds in todays case big backs and that applies for Iris Kyle too cause this female bodybuilder Iris if i can use just her forename has a stunning body with rock hard muscles and a big back of course!

Iris Kyle, who won her sixth Ms. Olympia bodybuilding title in september says that she usually warms up with pullups but after that she doesn`t have a particular order for back exercises, it depends on how Iris feels like or what she did last time.
It`s not a secret that Iris Kyle almost always does these next exercises for a big back but T-bar rows are optional.

Iris Kyle`s Workout for a Big Back

Front pulldowns 4 sets 10-12 reps

Low cable rows 4 sets 10-12 reps

One-arm dumbbell rows 4 sets 10-12 reps

Deadlifts 4 sets 10-15 reps

For a gallery with Iris Kyle click here

Brandon Curry 15 Minute Shoulder Workout Routine

admin — Wed, 08 Dec 2010 11:42:08 +0000

Brandon Curry has a shoulder routine named “southern fried”. When the burn in Brandon`s shoulders don`t want to leave and he just can’t take it anymore, he stops, drops and rolls.

This 15 minute shoulder workout from Brandon Curry consists of what he calls cable shoulder complexes. When doing these exercises keep the resting time no more than 30-60 seconds between each set.

Brandon Curry 15 Minute Shoulder Workout Routine

Cable rear laterals 3-4 sets with 10-15 reps each set

Cable rear delt row 3-4 sets with 10-15 reps each set

Cable front raise 3-4 sets with 10-15 reps each set

Cable upright row 3-4 sets with 10-15 reps each set (starting to get hard doesn`t it? well the muscles grow when intensity grows too !)

Cable front press 3-4 sets with 10-15 reps each set

Flex Lewis 15 Minute Triceps Workout Routine

admin — Sat, 09 Oct 2010 07:58:51 +0000

Flex Lewis likes heavy training but every now and then, when he`s pressed for time, Flex Lewis has to improvise to get a good workout in for his muscles, in this case his triceps.
Flex Lewis: “You can actually benefit from that because throwing in the odd, crazy workout is a good shock to the muscles (here triceps) to keep them guessing, which in turn, will help them grow.”

Flex Lewis 15 Minute Triceps Workout Routine

Triceps pushdowns 3 sets 15-20 reps

Standing overhead triceps extensions 3 sets 15-20 reps

Another Standing overhead triceps extensions 2-3 sets 15-20 reps

Lying triceps extensions 3 sets 15-20 reps

Toney Freeman 15 Minute Biceps Workout Routine

admin — Sat, 02 Oct 2010 16:00:40 +0000

Hmm.. since you don`t have enough time to workout (because that`s why you`re reading this post) here on my blog i will put some quick-blast routines and tips from the pros so that you can do a great workout when you`re in a hurry.

Toney Freeman travels a lot, so he runs into this situation often. When Toney`s staying at a hotel he usually focuses on doing quick and pumping workouts. Toney Freeman tryes to choose a hotel that has a fitness room and then, Toney adapts his workout to the equipment from the hotel.

Sometimes circumstance doesn’t allow Freeman to do that, so he has to figure out a workaround. Traveling all the time definitely requires workarounds for Toney Freeman.

Toney Freeman`s 15 Minute Biceps Workout Routine

Barbell curl 3 sets 20 reps

Alternate Dumbbell curl 3 sets 8-12 reps

1-arm Dumbbell preacher curl 3 sets 8-12 reps

Ronnie Coleman Huge Biceps Workout Routine

admin — Tue, 14 Sep 2010 09:00:21 +0000

Mr. Olympia Ronnie Coleman the Routine Man who entered a record 15 Mr. Olympia and won a record tying eight contests celebrates this year his third anniversary of his last Mr. Olympia appearance and the fifth anniversary of his last Mr. Olympia win.

Ronnie Coleman has a lot of bodybuilding fans and those were many even for the simple fact that Ronnie has huge bulking biceps. Now i will show you what makes Ronnie Coleman`s biceps training unique and i will show you even a typical biceps workout routine that Ronnie used to do when preparing for contests such as Mr. Olympia.

Ronnie Coleman about his biceps:

“I trained biceps twice per week, and the two biceps workout routines were different but always focused on three basic exercises for three sets each.”

“The heavier you lift with your biceps, the bigger you get after a workout. I try to lift as heavy as I can but always get at least 10 reps for ready to pop veins in the biceps.”

“Twenty-one curls are a favorite. They’re demanding, so I like to do them first as a biceps exercise. It gives me a great pump right from the start of the workout.”

One of Ronnie Coleman`s Biceps Workout Routine

Z-bar 21-curls 21 reps with 3 sets

Standing dumbbell curls 10 reps with 3 sets

Dumbbell preacher curls 10 reps with 3 sets

Mr. Olympia Ronnie Coleman you and your biceps have my respect!