How To Be As Big And Badass As The Rock

July 18, 2014 | 10 Comments » | Topics: Awesomeness, Interesting

the rock training regime

The Rock says he had one look in mind when preparing for his role in Hercules “big and mean”. And it required a diet of herculean proportions to do it. The actor undertook an eating regime which he calls the “12 Labours” diet in reference to the 12 difficult feats the mythical son of Zeus had to undertake. Johnson uploaded a picture of his diet on Instagram today which detailed each of his seven daily meals.

“Generally, I eat six or seven times a day,” he told bodybuilding.com. “It’s about getting enough protein to aid lean muscle growth, and everything is very precisely measured depending on what targets I’m looking to hit for that day. Lots of protein, good carbs, and veggies. Nutrition is so important, it can’t be stressed enough.

“For Hercules, it was a 22-week diet, full on. I’d eat a bunch of egg whites, filet mignon, chicken, fish, oatmeal, broccoli, asparagus, a baked potato, cream of rice, salad and complex carbs. All of this measured and weighed.”

Our training is key, but diet is crucial. Here’s my diet I did every day for 6 months while shooting #HERCULESMovie A ton of calories, cause I had to support my 2xs a day training and 12hr shooting days. Plus I only had one crack at making HERCULES EPIC so I committed. Adjust the diet to your personal goals and have fun. Nemean Lion blood is optional. #TeamHercules #ItAllStartsInTheKitchen #FOCUS

The Rock's training and eating regime for Hercules The Movie

He would start working out at 4am for approximately 90 minutes — 50 of which was a cardio session before working on a specific body part for the rest of the time.

“For different roles my condition and training and diet does alter. Depending on the role, it will really dictate the type of training I do. For Hercules, it was a 22-week diet, while for G.I. Joe: Retaliation it was about a 14-week diet, and for Pain & Gain I wanted to come out looking bulky, big, and dangerous, so we adjusted accordingly.”

The Rock's training and eating regime for Hercules The Movie

ARMS. Let me introduce you to the “Hammer Bros” – Sledge & Jack… 4 sets of a tri-set series. Squeeze at the top for bi’s and at the bottom for tri’s. I prefer high volume for ARMS so the burn is intense. Enjoy the pain. #BringIt #FOCUS #TeamHercules

 

The Rock's training and eating regime for Hercules The Movie

Let’s kick this sumbitch off right… Here’s my back aka “slabs” workout that I did for HERCULES. Push yourself, hit it strong and be sure to concentrate on good form. And for the love of all that holy in the world of iron — FOCUS! Have fun and send me your progress… #B2A #TeamHercules

 

The Rock's training and eating regime for Hercules The Movie

Goodbye bird chest…Hello gorilla pecs. Go hard and heavy with your compound pressing movements. Squeeze on the fly movements. Send me your progress. #Chest #FOCUS #KeepItDirty #TeamHercules

 

The Rock's training and eating regime for Hercules The Movie

That “special time” again.. SHOULDERS. My delt workout for the 5 months I filmed HERCULES in Budapest. Push yourself and go heavy on your presses and concentrate on form for your raises. If you grab it off the rack, you better control it – no sloppy movements. Enjoy the pain and have fun.. #Delts #GymRatGumbo #TeamHercules

 

The Rock's training and eating regime for Hercules The Movie

Epic results take epic effort. The final labor of our #TeamHercules workouts (and my favorite body part to train) – LEGS. These are all working sets, so make sure you warm up your legs/body appropriately. This will be punishing , so push yourself past your what you think is your limits and I guarantee you’ll be better for it on the other side. Enjoy.. #FunPain #FerociouslyFOCUSED #TeamHercules

 

And lets not forget his legendary cheat meals…

The Rock's training and eating regime for Hercules The Movie

The Rock's training and eating regime for Hercules The Movie

The Rock's training and eating regime for Hercules The Movie

The Rock's training and eating regime for Hercules The Movie

The Rock's training and eating regime for Hercules The Movie

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  • steve

    you forgot tren

  • jaczor

    And where is all the information regarding the steroid cycles the rock is on?

    • God

      You’re right… go do the cycles. You will be as huge as him in no time.

      • jaczor

        I’d have to grow about 5 inches, which is a bit hard. But yeah, if you call a post “How to be as big and badass as the rock” and don’t include any information regarding steroids, then you are leaving about half of the equation out.

  • Dan

    To those who would say, “yeah he did steroids but even if you did them you’d never be as big as him.” Yes, you are right. Dwayne Johnson does have the genetic predisposition to be big. However, this post by Mr. Johnson is very misleading. He is leaving out the fact that he is doing steroids.
    I am an amateur bodybuilder and used to be a power lifter. I have never used steroids but I can tell you that NOT using them, an individual could never eat and train the way Mr. Johnson trains above. I work out for 2 hours everyday and am trashed afterward. Working with very heavy weight, day after day, week after week starts to take its toll on the body. Steroids allow you to keep going, they allow you to eat as stated above due to the massive amounts of protein synthesis. If I were to eat the way he eats, even training 2 hours a day, I’d be fat.
    All that training causes your body to break down. Steroids speed up the repair process and allow you to keep going. Does this take away from the work that he did? No. But Mr. Johnson needs to be honest with the world and the young men coming up who think it is all hard work. No, there is some HGH, Test, Tren, Decca, Clen, etc. involved. Just be honest Mr. Johnson.

    • jaczor

      Couldn’t have said it better myself, and I like Dwayne, I think he’s a cool guy and I’m sure he is very dedicated to his training and nutrition, and he has also been blessed with awesome muscle building genes, but it would be very naive to think that he hasn’t been using steroids regularly for years.

      This is what he looks like without them, quite a few lbs lighter, also notice the shoulders, they are not boulder/canon ball shaped like he has when he’s on the juice, he’s still a muscular guy, but no the beast that he is now:

      • cdup126

        To all u trolls- he puts in serious work at the gym- its a lifestyle for elite athletes- results from hardwork- soooooo sit ur fat outta shape asses back an keep hating- or better yet do a pushup or crunch or something- cuz ur woman is masterbating thinkin bout the rock while ur trolling

        • Sh17C0que

          Cool story, fanboy.

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  • Mitt Zombie

    Rock admitted he had breast reduction surgery from all the roids. That is why he wrestled with a shirt on for a while during his WWE days.