Hey did anyone read the article on the rock in the April issue of Men's Health?
He basically does Chest, Back, Bicep, Calves on day 1. Quads,hams,delts,tricep on day 2. He repeats these back and forth until day 7 which is a rest day. He also follows every workout with 22 minutes of HIIT. I just found his workout program interesting... it seems to contradict everything that's been taught.
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Thread: The ROCK's workout program
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04-11-2004, 05:39 PM #1
The ROCK's workout program
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04-11-2004, 05:43 PM #2
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04-11-2004, 06:33 PM #3
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04-11-2004, 06:35 PM #4
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04-11-2004, 08:20 PM #5
Ok i hate to jump on you guys for this but this forum seems to be full of hit nazi's who do not accept anything other that hit style training. Granted it does work, there are better ways of doing things for different people, it just takes for thought and method than hit. People can survive programs like that provided that they are not hitting maximal weights every workout, by varying the weights between lighter and heavier days one can train more often without such a great risk of overtraining. It also depends on how far push the muscle, if you push it not quite to failure then you do not need nearly the time for recovery so you can hit it again sooner. Just a thought
"I went Hard, I went Heavy and I didn't stop" - Ronnie Coleman on how he gained 40 lbs lbm in one year.
Mortality is the greatest gift that god gave to man
Bodybuilding is consistency, that and balls of rock!
Peace
_Rush_
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04-11-2004, 09:57 PM #6
I would have to say the rocks workout program is poo poo. I think what he does is more of a maintenence routine.
Link to my journal.....
http://forum.bodybuilding.com/showthread.php?t=359604
Stats=currently injured ankle
best lifts at 180
bench 225/10 275/2
Deadlift 405/5 455/1
Full oly style Squat 325 w/belt
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04-12-2004, 12:17 AM #7Originally posted by Rush
Ok i hate to jump on you guys for this but this forum seems to be full of hit nazi's who do not accept anything other that hit style training. Granted it does work, there are better ways of doing things for different people, it just takes for thought and method than hit. People can survive programs like that provided that they are not hitting maximal weights every workout, by varying the weights between lighter and heavier days one can train more often without such a great risk of overtraining. It also depends on how far push the muscle, if you push it not quite to failure then you do not need nearly the time for recovery so you can hit it again sooner. Just a thought
bump
you wont die from training more then once a week
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04-12-2004, 01:10 AM #8
His workout routine is in the beautiful site http://www.dwaynejohnsononline.com/s...program.html.I think you can do it.
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04-12-2004, 06:02 AM #9
Re: The ROCK's workout program
Originally posted by filetshow
Hey did anyone read the article on the rock in the April issue of Men's Health?
He basically does Chest, Back, Bicep, Calves on day 1. Quads,hams,delts,tricep on day 2. He repeats these back and forth until day 7 which is a rest day. He also follows every workout with 22 minutes of HIIT. I just found his workout program interesting... it seems to contradict everything that's been taught.
It looks quite good actually.
If you keep volume low it can be done even if you're not on some "supplement".It's not as hard as you think it is.
Educate yourself, but stop thinking too much...
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04-12-2004, 09:23 AM #10
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04-12-2004, 09:27 AM #11Originally posted by HARDCORE129
I would bet that he has never done this 2 day routine... ever!
Yes, I glanced at the article. I don't think that Rocky is training much for hypertrophy anymore. I think he wants to just retain his muscle mass and keep that cut look.
His old workout posted in M&F a few years back was a lot different.
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04-12-2004, 09:41 AM #12
- Join Date: Dec 2002
- Location: Porto Alegre BRAZIL
- Age: 45
- Posts: 6,762
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Rock is just one big pussy , P.U.S.S.Y .
I´ve seen his training routine and wouldnt wipe my arse with it5'11 @ 220lbs.
Disclaimer: This is presenting fictitious opinions and does in no way, shape, or form encourage use nor condone the use of any illegal substances or the use of
legal substances in an illegal manner. The information discussed is strictly for entertainment purposes only and shall not take the place of qualified medical advice
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04-12-2004, 10:03 AM #13
There is no possible way you will be able to lift heavier weights/ do more reps for each muscle group with only 2 days rest, not to mention how much it will tax the CNS by working out 6 out of 7 days. I doubt any human being's muscles can recover that fast. no overload = no progression = waste of time and energy. that is assuming it is NOT a maintenance program.
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04-12-2004, 10:13 AM #14Originally posted by kidd84
There is no possible way you will be able to lift heavier weights/ do more reps for each muscle group with only 2 days rest, not to mention how much it will tax the CNS by working out 6 out of 7 days. I doubt any human being's muscles can recover that fast. no overload = no progression = waste of time and energy. that is assuming it is NOT a maintenance program.
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04-12-2004, 10:18 AM #15
You can tax the body up by having 6 day splits with working each bodypart directly at least twice a week. It does force your body to grow but then you can only keep this up for a reasonable amount of time. Even if your muscles have all been recovered in between workouts, you still have to take into account CNS recovery. So it would only make sense to back off for a few weeks and change to lower volume with more rest.
"Knowing is not enough, one must apply" ~ Bruce Lee
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04-12-2004, 10:21 AM #16Originally posted by AJbuilder
You can tax the body up by having 6 day splits with working each bodypart directly at least twice a week. It does force your body to grow but then you can only keep this up for a reasonable amount of time. Even if your muscles have all been recovered in between workouts, you still have to take into account CNS recovery. So it would only make sense to back off for a few weeks and change to lower volume with more rest.
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04-12-2004, 11:50 AM #17
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04-12-2004, 12:15 PM #18
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04-12-2004, 12:33 PM #19
...
FWIW, Rock's program outlined looked to be pretty much (with a couple slight variations) based word-for-word on the "Bulgarian Power Burst" principles in the "Serious Growth" books written by Leo Costa, RL Horine, and (later) Tom Platz.
It didn't look to be a bad program, IMO.
Also, FWIW, Rock's program didn't mention this, but in Costa's programs, after 3 weeks of ramping up, 3 weeks of way lower sets/reps (aka - deloading) would be done.
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04-12-2004, 12:40 PM #20
Re: ...
Originally posted by Wiggy
FWIW, Rock's program outlined looked to be pretty much (with a couple slight variations) based word-for-word on the "Bulgarian Power Burst" principles in the "Serious Growth" books written by Leo Costa, RL Horine, and (later) Tom Platz.
It didn't look to be a bad program, IMO.
Also, FWIW, Rock's program didn't mention this, but in Costa's programs, after 3 weeks of ramping up, 3 weeks of way lower sets/reps (aka - deloading) would be done.
Leo Costa wrote several books on serious growth and and power burst programs but the only sound one i've seen is serious growth three ( his latest written in 1994)with three weeks of hyperacceleration and three weeks of hyperadaptation(deloading)
the rest like titan training are seriously too much for an average drug free lifter."Knowing is not enough, one must apply" ~ Bruce Lee
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04-12-2004, 04:04 PM #21
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