Duane Johnson training: training program and nutrition system
It's no secret that most women are crazy about strong, muscular men. Such a companion is not only beautiful physically, but also able to protect against hooligans, and will simply wear the lady of her heart in her arms.
To achieve a figure like Arnold Schwarzenegger or Sylvester Stallone, you need to go to the gym every day and do bodybuilding. You can ask an experienced coach to make a set of exercises for you, or you can take a ready-made training program by Duane Johnson.
Invincible
Reseller In the US, Dwayne Johnson, nicknamed "Rock", is one of the most famous bodybuilders. Johnson began his journey in bodybuilding with the fact that he became an almost invincible participant in "fights without rules" - a wrestler.
Despite the fact that wrestling is a pure staging show and a set of movements during the battle, rivals agree in advance, injuries are still due to the use of all sorts of improvised items, poor physical preparation, differences in the weight category to neutralize the opponent.
Duane Johnson has been wrestling for a long time already, having the following physical parameters: weight 120 kg and height 190-191 cm. It was with this impressive data that he starred in the main role in the film Bratt Rettner "Hercules".
Yes, and now the rezler is in great physical shape. They say that the reason for this is in their own set of exercises and diet, which the actor adheres to. As Duane Johnson admits, training and nutrition help him stay at the peak of his fame, not turn before time into a creature with flabby muscles.
Complex of exercises "Rocks"
So, the "Rock" Johnson has his own set of exercises, which allows him to stay in great physical shape. I must say that the athlete does not keep his training program in secret. On some sites you can find a detailed set of these exercises.
In general, Johnson's training lasts five days. In the first athlete he trains his shoulders, in the second - the back, then the day rest and, finally, does exercises on the muscles of the legs, arms, chest.
1) Monday: to study the front and deltoid muscles of the shoulder, Johnson makes a vertical bench similar to the bench press in a sitting position( 3 sets of 21 times).Then, flies and dumbbell lifts are performed( 8 approaches per hand, with a total of 18 approaches).
After the dumbbells with dumbbells Johnson is engaged in the crossover with the development of hands to the sides( 5 approaches for 12 repetitions).The final exercise is the shagi, in which the trapezoid muscle trains. Exercise is done with a lot of weight in the hammer( the power simulator of a well-known firm).
2) Tuesday: for back training Johnson performs the exercises "thrust of the upper block with a wide grip"( 12 repetitions).The eclipse follows the thrust in the hammer( 5 approaches for 12 repetitions).The back training is completed with the thrust of the horizontal block( 10-12 repetitions).
3) Wednesday: a day of rest from training and recovery of the body.
4) Thursday: Johnson performs a variety of weight presses to train the leg muscles. In this program, exercises are performed on 25, 22, 20, 18, 16 times. Then followed by attacks in the car of Smith( 8 repetitions of 4 times) and leg extension in the simulator( 15, 12, 10, 8 repetitions).
5) Friday: this day is devoted to the development of the muscles of the hands. The Johnson Dwayne training system assumes that exercises are done with dumbbells and a barbell. This includes the alternate lifting of dumbbells, training with the bar on the desk, the thrust of the lower block from behind the head.
6) Saturday: this is the day of training of the pectoral muscles. Johnson practically does not use the bar for these exercises, but works with giant dumbbells. Also there are exercises in the cross-rover and a press on the uneven bars.
As for the diet of "Rocks", there is a lot of protein( mostly fish - cod), there are fats( fish oil), rice and vegetables. Plus, "Skala" uses special sports nutrition during training.