This is a 12-week routine split into three, unequal sections: Section one – weeks 1-4 section two – weeks 5-7 and section three – weeks 8-12. Discover the habits and routines of 50 of the worlds most successful people with our latest ebook, Daily Routines. You only add weight when you are able to perform 10 reps for each of the 10 sets. GVT (German Volume Training) – Start with approximately 60% of your one rep max, or a weight with which you could perform a single 20 rep set. Failure to stick to strict rest periods will not yield maximum results. The short rest periods allow maximum engagement of muscle fibres and ensure the correct energy systems are being used. Hes known as The Rock, after all, but his physique didnt come overnight and is actually the result of years of eating anywhere from 6,000 to 8,000 calories per day (). This program relies heavily on rest periods – make sure you are especially strict on rest periods each session, not exceeding the rest indicated. You may need to try a few different weights to begin with until you get familiar with your body’s limits.Īll exercises should be performed using a safe and controlled technique (consult a professional if you are unsure of proper form) and performed with a spotter when lifting heavy weights. Remember, you should be working to fail at the number of reps shown for each exercise. An enormous amount of learning can take place when children are involved in daily routines such as bathing, feeding, diaper changing and riding in a car. He splits his days into legs, back, shoulders, arms/abs, legs, chest. However, start with approximately 80% of your single rep max for the 4x4 sets. As we mentioned above, The Rock works out 6 days a week, for about 3 to 4 hours daily. Recommended weights for use in conjunction with this plan are not included as as they will vary from person to person. Please keep in mind that achieving a physique like The Rock’s requires years of hard work, dedication, constant training and a strictly controlled diet. This 12-week routine will set you on the proper track to developing a body like The Rock. Good luck!Ĭlick here to download the entire 12-week training programme in PDF format (opens in new tab) “How to Get a Body Like The Rock” – A 12 Week Programme OK, maybe not the last one, but this is a well-rounded plan that will get you signficantly bigger and stronger. Your shoulders will be bigger and broader with visble traps, your pecs will be stronger and more defined, while your thighs will be able to crush concrete as if it was chalk. to 1 p.m.) Make work phone calls Cook lunch Meditate Write 1,000 words AFTERNOON (1 p.m. to 11 a.m.) Make the bed Cook breakfast Exercise Answer emails Journal MIDDAY (11 a.m. Unless you are a pretty big guy in the first place, it’s unlikely you’ll have a perfect replica of Johnson’s physique after completing the plan, but you won't be too far off. Daily schedule example Review this example daily schedule to help you structure your own: MORNING (7 a.m.
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