It’s very likely that both Dwayne Johnson and Henry Cavill’s muscle-bound bodies are sitting on top of it. Did you know it’s the result of a collaboration with a Dave Rienzi?
talk men’s health, Rienzi explains how he started working with Johnson in 2010. Since then, he’s also had Cavill as a customer, and while the pair have great genetics, their size is also due to their hard work.
“Genetics definitely play a role,” says Rienzi. Also, I don’t think many people understand the importance of nutrition. Also, I don’t understand how you need to eat if you want to gain muscle, and if you need to eat consistently.
“I think it’s a combination of genetics, but also their hard work and the passion they put into it, and their prioritization of their fitness goals.”
Still, what’s the point of coming here men’s health What if we can’t give you a shortcut or two? So if he, and by extension Black Adam and Superman, can only do five exercises for the rest of their lives, these are the moves they choose.
Use this information for good, not evil.
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(barbell) hip thrust
How:
- Lie on your back with your back on a bench and your feet flat on the floor in front of you.
- Place the barbell in the crease of your hips and raise your hips until your body forms a straight line from your shoulders to your knees.
- Hold while counting, then slowly return to the starting position.
Lienzi says: “It’s a very effective exercise to isolate the glutes. The glutes play a very important role in the performance of athletes, minimizing the risk of injury and reducing the risk of knee pain due to lower back pain. That’s why I put the hip thrust on top, the posterior chain exercise for the gluteus maximus.”
Rush
How:
- Place your hands by your sides and stand upright with your palms facing your body. Lunge your right leg as far forward as possible, bending your back knee so that it barely touches the floor.
- Use the heel of your right foot to push your upper body back to the starting position. Repeat with opposite leg.
- You can perform this exercise with dumbbells to make it more challenging.
Rienzi said:As for legs, I’m a big fan of lunges. I like unilateral movements. That’s why I love to challenge it. This is an exercise that gives a very nice deep stretch and isolates the legs very well. It is definitely my favorite leg exercise and the exercise I have found that gives me the most results brought.
dumbbell bench press
How:
- Lie on a flat bench and hold two dumbbells in an overhand grip over your chest.
- Push up until your arms are straight, then lower them with control.
Lienzi says: “For the chest, you should use the dumbbell bench press, the good old flat dumbbell bench press. For my workout, I like to do high reps on the flat bench press, it’s very difficult to set a medium to medium weight for 20 reps and it actually draws a lot of blood to your muscles. will be sent.”
T-bar row
How:
- Place a weight on one side of the barbell and secure the other end to the corner of the gym.
- Straddle the bar and grasp the weighted end. Pull the bar toward your chest, keeping your elbows against your body and your shoulder blades up.
- Lower to the starting position and repeat.
Rienzi said:The T-bar row is one of my favorites. There is something about that exercise. It really, really targets the lats and hits them hard when you go up and pause and hold that peak contraction. You really feel the muscles working. Building size in your lats is a great exercise overall. ”
Dumbbell Lateral Raise
How:
- Pick some dumbbells and stand on your side with your palms facing your body. Keeping your torso still (that is, not swinging), lift the dumbbells to the sides with your elbows slightly bent.
- Raise your arms until they are parallel to the floor and slowly lower them to the starting position.
Rienzi said:I like dumbbell side lateral raises for my shoulders. They really get shoulder hats well. I do a lot of techniques alternating from static holds so I really maximize the tension on the deltoid side. ”
