when dwayne johnson In his mid-40s, he began to change his gym tactics. It coincided with one of Johnson’s biggest efforts since becoming a global icon known as The Rock, building a physique worthy of a superhero. .
This year Johnson turns 50 (more on that in 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 doesn’t want to train super-heavy, so he makes light loads challenging. do. The iso movements tire his chest and make compound movements difficult even with moderate weight.
2. Train your glutes for days
“We make posterior chain training a huge priority,” 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 does them as the last move on leg day. You can strain your hamstrings.
4. Slow down. this. under.
During at least two movements in every workout, Johnson spends his time focused under tension. He grabs a moderate weight for, say, a bicep curl, then curls up to tighten his biceps and slowly lowers the weight for four seconds. It’s a grueling exercise that he repeats 10 times on the negative,” Rienzi says. 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.
