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. It is important to get muscle supplements in with your diet to give you that extra push! 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