Author Topic: Dwayne Johnson Training System? (Read 7015 times)

The_Hammer · « **on:** August 11, 2007, 06:33:43 PM »

I thought I read that he only does bodyweight exercises. Pretty impressive physique if that is true.

WOOO · « **Reply #1 on:** August 11, 2007, 06:34:43 PM »

i call bullshit

tweeter · « **Reply #2 on:** August 11, 2007, 06:36:47 PM »

I've seen pics of him working out with weights. I think he trains at Gold's Venice actually.

gordiano · « **Reply #3 on:** August 11, 2007, 06:40:40 PM »

I'd bet he "uses" as well.......

WOOO · « **Reply #4 on:** August 11, 2007, 06:42:36 PM »

Quote from: gordiano on August 11, 2007, 06:40:40 PM

I'd bet he "uses" as well.......

great inuendo

jude2 · « **Reply #5 on:** August 11, 2007, 06:45:34 PM »

Juice and weights.

alexxx · « **Reply #6 on:** August 11, 2007, 06:53:13 PM »

Dwayne got most his size from football training. When he was 17 he already benched 350-400 pds. Nowadays he is doing more circuit type training and high reps. Also he incorporates plyometrics.

davidpaul · « **Reply #7 on:** August 11, 2007, 07:00:22 PM »

Quote from: alexxx on August 11, 2007, 06:53:13 PM

Dwayne got most his size from football training. When he was 17 he already benched 350-400 pds. Nowadays he is doing more circuit type training and high reps. Also he incorporates plyometrics.

Do you reallly believe that?

alexxx · « **Reply #8 on:** August 11, 2007, 07:03:13 PM »

Quote from: davidpaul on August 11, 2007, 07:00:22 PM

Do you reallly believe that?

Yes why not. He did that drug free too. Combination of black genetics, samoan genetics and wrestler's background.

davidpaul · « **Reply #9 on:** August 11, 2007, 07:04:40 PM »

Quote from: alexxx on August 11, 2007, 07:03:13 PM

Yes why not. He did that drug free too. Combination of black genetics, samoan genetics and wrestler's background.

benching 400 pounds naturally at 17?

alexxx · « **Reply #10 on:** August 11, 2007, 07:06:46 PM »

Quote from: davidpaul on August 11, 2007, 07:04:40 PM

benching 400 pounds naturally at 17?

Badass!

WOOO · « **Reply #11 on:** August 11, 2007, 07:16:22 PM »

Quote from: alexxx on August 11, 2007, 06:53:13 PM

Dwayne got most his size from football training. When he was 17 he already benched 350-400 pds. Nowadays he is doing more circuit type training and high reps. Also he incorporates plyometrics.

god you're dumb...

BAM!

SteelePegasus · « **Reply #12 on:** August 11, 2007, 08:03:37 PM »

Quote from: WOOO on August 11, 2007, 07:16:22 PM

god you're dumb...

BAM!

yep..for believing that shit

hell..I was bencing 405 at 17 also..wasn't everyone?

Alex23 · « **Reply #13 on:** August 11, 2007, 08:13:56 PM »

Quote from: davidpaul on August 11, 2007, 07:04:40 PM

benching 400 pounds naturally at 17?

I was in the 350-400 range by 18... I don't see why you would call bullshit on that.

AVBG · « **Reply #14 on:** August 11, 2007, 08:40:32 PM »

Dwayne "The Rock" Johnson had some NASTY gyno in his early wrestling career.. I bet he couldn't wait to get it cut out!

Alex23 · « **Reply #15 on:** August 11, 2007, 08:44:52 PM »

I feel bad seeing him victim of the Hollywood Homo androgenous lovers casting director/agents/producers.

Fucking gays man.

They told him over and over "you ought to get more streamlined more model-like, more likeable by "guys" like us".

Consequence he looks ectomorphic and has much less appeal.

I don't get the tatoos either. My Samoan/Black chick just told me it's an Hawaiian thing. bullshit. Way too much.

Last movie where he looked decent was Walking Tall. I gave up after that.

Too bad the gays are missing the demographic.

BIG DUB · « **Reply #16 on:** August 11, 2007, 10:23:39 PM »

He got recruited by Miami so he must have been doing something right..

phyxsius · « **Reply #17 on:** August 11, 2007, 10:25:02 PM »

I think he got ripped by Rock Bottoming and People's Elbowing every punk and schmoles that crossed his path

Bluto · « **Reply #18 on:** August 12, 2007, 02:02:17 AM »

here you go

Day One - Shoulders
-Seated Military Press Machine-Sets(3)-Reps(21)-Weight(130,140,150)
-Dumbbell Lateral Raise-Sets(3)-Reps(8 )-Weight(30)
compound-set with-
-Dumbbell Front Raise-Sets(3)-Reps(8 )-Weight(30)
-Rear-Dealt Cable Raise-Sets(5)-Reps(12,10,8,6,4)-Weight(40-80)
-Hammer Strength Machine Shrug-Sets(5)-Reps(12,10,8,6,4)-Weight(90-450)
-Four Way Neck Machine-Sets(4)-Reps(12)-Weight(45)
He finishes with neck isolation moves on a flat bench.

Day Two - Back
-Wide-Grip Cable Pull Down-Sets(5)-Reps(12,10,8,6,4)-Weight(120-240)
-Close-Grip Cable Pull Down-Sets(5)-Reps(12,10,8,6,4)-Weight(120-240)
-One-Arm seated Row Machine-Sets(4)-Reps(12)-Weight(270)
-Back Extension-Sets(4)-Reps(15,15,12,12)-Weight(25-45)

Day Three - Legs
-Leg Press*-Sets(4)-Reps(25,20,18,16/25)-Weight(270-450)
-Machine-Smith Lunge**-Sets(4)-Reps(8 reps per leg)-Weight(135)
-Lying Leg Curl***-Sets(4)-Reps(12,10,8,6/12)-Weight(80-110)
-Standing Calf Raise-Sets(6)-Reps(16)-Weight(220)
*Last Set is a drop from 450 to 270
**Non-Counterbalanced Machine
***Last set is a drop set from 110-80 pounds

Day Four - Arms
-Alternating dumbbell curl-Sets(5)-Reps(12,10,8,6,4)-Weight(30-70)
-Preacher-Machine Curl*-Sets(6)-Reps(12,10,8,6,21,21)-Weight(50-100,50)
-Cable Pressdown**-Sets(5)-Reps(12,10,8,20)-Weight(60-120)
-Overhead Cable Extension-Sets(4)-Reps(12,10,8,20)-Weight(50-90)
-One-Arm Reverse-Grip Pressdown-Sets(2)-Reps(15,15)-Weight(40)
*Last two sets are 21's- 7 upper-half partial reps- 7 lower-half partial reps and 7 full range reps
**Straight bar or rope- last set a drop set

Day Four - Chest
-Incline Dumbbell Press-Sets(5)-Reps(12,10,8,6,4)-Weight(75-120)
-Flat Bench Dumbbell Press-Sets(5)-Reps(12,10,8,6,4)-Weight(75-120)
-Cable Crossover-Sets(2)-Reps(12)-Weight(60 per side)
compound-set with
-Push-Up-Sets(4)-Reps(15)

The_Hammer · « **Reply #19 on:** August 12, 2007, 07:31:27 AM »

Quote from: Bluto on August 12, 2007, 02:02:17 AM

here you go

Day One - Shoulders
-Seated Military Press Machine-Sets(3)-Reps(21)-Weight(130,140,150)
-Dumbbell Lateral Raise-Sets(3)-Reps(8 )-Weight(30)
compound-set with-
-Dumbbell Front Raise-Sets(3)-Reps(8 )-Weight(30)
-Rear-Dealt Cable Raise-Sets(5)-Reps(12,10,8,6,4)-Weight(40-80)
-Hammer Strength Machine Shrug-Sets(5)-Reps(12,10,8,6,4)-Weight(90-450)
-Four Way Neck Machine-Sets(4)-Reps(12)-Weight(45)
He finishes with neck isolation moves on a flat bench.

Day Two - Back
-Wide-Grip Cable Pull Down-Sets(5)-Reps(12,10,8,6,4)-Weight(120-240)
-Close-Grip Cable Pull Down-Sets(5)-Reps(12,10,8,6,4)-Weight(120-240)
-One-Arm seated Row Machine-Sets(4)-Reps(12)-Weight(270)
-Back Extension-Sets(4)-Reps(15,15,12,12)-Weight(25-45)

Day Three - Legs
-Leg Press*-Sets(4)-Reps(25,20,18,16/25)-Weight(270-450)
-Machine-Smith Lunge**-Sets(4)-Reps(8 reps per leg)-Weight(135)
-Lying Leg Curl***-Sets(4)-Reps(12,10,8,6/12)-Weight(80-110)
-Standing Calf Raise-Sets(6)-Reps(16)-Weight(220)
*Last Set is a drop from 450 to 270
**Non-Counterbalanced Machine
***Last set is a drop set from 110-80 pounds

Day Four - Arms
-Alternating dumbbell curl-Sets(5)-Reps(12,10,8,6,4)-Weight(30-70)
-Preacher-Machine Curl*-Sets(6)-Reps(12,10,8,6,21,21)-Weight(50-100,50)
-Cable Pressdown**-Sets(5)-Reps(12,10,8,20)-Weight(60-120)
-Overhead Cable Extension-Sets(4)-Reps(12,10,8,20)-Weight(50-90)
-One-Arm Reverse-Grip Pressdown-Sets(2)-Reps(15,15)-Weight(40)
*Last two sets are 21's- 7 upper-half partial reps- 7 lower-half partial reps and 7 full range reps
**Straight bar or rope- last set a drop set

Day Four - Chest
-Incline Dumbbell Press-Sets(5)-Reps(12,10,8,6,4)-Weight(75-120)
-Flat Bench Dumbbell Press-Sets(5)-Reps(12,10,8,6,4)-Weight(75-120)
-Cable Crossover-Sets(2)-Reps(12)-Weight(60 per side)
compound-set with
-Push-Up-Sets(4)-Reps(15)

Where did you get this information?

JasonH · « **Reply #20 on:** August 12, 2007, 07:42:12 AM »

Quote from: Bluto on August 12, 2007, 02:02:17 AM

here you go

Day One - Shoulders
-Seated Military Press Machine-Sets(3)-Reps(21)-Weight(130,140,150)
-Dumbbell Lateral Raise-Sets(3)-Reps(8 )-Weight(30)
compound-set with-
-Dumbbell Front Raise-Sets(3)-Reps(8 )-Weight(30)
-Rear-Dealt Cable Raise-Sets(5)-Reps(12,10,8,6,4)-Weight(40-80)
-Hammer Strength Machine Shrug-Sets(5)-Reps(12,10,8,6,4)-Weight(90-450)
-Four Way Neck Machine-Sets(4)-Reps(12)-Weight(45)
He finishes with neck isolation moves on a flat bench.

Day Two - Back
-Wide-Grip Cable Pull Down-Sets(5)-Reps(12,10,8,6,4)-Weight(120-240)
-Close-Grip Cable Pull Down-Sets(5)-Reps(12,10,8,6,4)-Weight(120-240)
-One-Arm seated Row Machine-Sets(4)-Reps(12)-Weight(270)
-Back Extension-Sets(4)-Reps(15,15,12,12)-Weight(25-45)

Day Three - Legs
-Leg Press*-Sets(4)-Reps(25,20,18,16/25)-Weight(270-450)
-Machine-Smith Lunge**-Sets(4)-Reps(8 reps per leg)-Weight(135)
-Lying Leg Curl***-Sets(4)-Reps(12,10,8,6/12)-Weight(80-110)
-Standing Calf Raise-Sets(6)-Reps(16)-Weight(220)
*Last Set is a drop from 450 to 270
**Non-Counterbalanced Machine
***Last set is a drop set from 110-80 pounds

Day Four - Arms
-Alternating dumbbell curl-Sets(5)-Reps(12,10,8,6,4)-Weight(30-70)
-Preacher-Machine Curl*-Sets(6)-Reps(12,10,8,6,21,21)-Weight(50-100,50)
-Cable Pressdown**-Sets(5)-Reps(12,10,8,20)-Weight(60-120)
-Overhead Cable Extension-Sets(4)-Reps(12,10,8,20)-Weight(50-90)
-One-Arm Reverse-Grip Pressdown-Sets(2)-Reps(15,15)-Weight(40)
*Last two sets are 21's- 7 upper-half partial reps- 7 lower-half partial reps and 7 full range reps
**Straight bar or rope- last set a drop set

Day Four - Chest
-Incline Dumbbell Press-Sets(5)-Reps(12,10,8,6,4)-Weight(75-120)
-Flat Bench Dumbbell Press-Sets(5)-Reps(12,10,8,6,4)-Weight(75-120)
-Cable Crossover-Sets(2)-Reps(12)-Weight(60 per side)
compound-set with
-Push-Up-Sets(4)-Reps(15)

Looks like a decent workout split actually - you'd need a bit of juice to make it work though.

The Squadfather · « **Reply #21 on:** August 12, 2007, 07:44:35 AM »

Quote from: BigJ on August 12, 2007, 07:42:12 AM

Looks like a decent workout split actually - you'd need a bit of juice to make it work though.

shit that's nothing next to your 300 pound shoulder presses and 520 pound squats "big J".

Parker · « **Reply #22 on:** August 12, 2007, 07:59:16 AM »

Quote from: Alex23 is Back on August 11, 2007, 08:44:52 PM

I feel bad seeing him victim of the Hollywood Homo androgenous lovers casting director/agents/producers.

Fucking gays man.

They told him over and over "you ought to get more streamlined more model-like, more likeable by "guys" like us".

Consequence he looks ectomorphic and has much less appeal.

I don't get the tatoos either. My Samoan/Black chick just told me it's an Hawaiian thing. bullshit. Way too much.

Last movie where he looked decent was Walking Tall. I gave up after that.

Too bad the gays are missing the demographic.

It's a Samoan cultural thing/ritual machismo, ya get the tattoo and you can't show any weakness, it is very unmanly to do so.

bigkahuna · « **Reply #23 on:** August 12, 2007, 08:12:04 AM »

think the workout is from a muscle and fitness a few years back.

alexxx · « **Reply #24 on:** August 12, 2007, 08:42:18 AM »

Quote from: The_Hammer on August 12, 2007, 07:31:27 AM

Where did you get this information?

It's from a Muscle and Fitness issue where the Rock is on the cover. It also talks about his nutrition.

Author Topic: Dwayne Johnson Training System? (Read 7015 times)

Alex23

AVBG

Alex23