How to build the body with the Dwayne Johnson physique

As a WWE legend and Hollywood’s most bankable star, Dwayne Johnson has won great success globally. And his sexiest man body shape drives crazy among the gym and people all want to achieve this, and here we help you narrow down the best the DJ’s bodybuilding principles so that you can learn some physique to guide your training plan:

Start fresh with fasted cardio

First, you should get caught up with the schedule with Johnson with the “Rock Clock”. This app from Johnson & co is an essential download for those looking to follow in The Rock’s footsteps. You can set it to “Rock time” which syncs your schedule up to Johnson’s. And at 5 am, the man is up for some fasted cardio before tanking his breakfast and carving out an hour or so in the gym.
According to the British Journal of Nutrition, participants who did fast cardio burned 20 percent more fat than when they did cardio with a meal in their bellies. If you want abs like Dwayne Johnson, you need to be willing to go the extra mile.

5 meals a day

Breakfast is only the beginning. Dwayne Johnson wolfs down a variation of chicken, steak fillets, egg whites, porridge, broccoli, cod, rice, asparagus, baked potato, leafy salads, peppers, mushrooms, and onions (pick a few for each meal) five times a day to keep his muscles fuelled.
Can’t fit enough meals in during the day — or can’t afford the contents of a fishery? Casein protein is your friend. Most protein shakes are made from whey, which is fine after a workout for a quick protein hit, but casein takes its time and drip-feeds protein into your body slowly. The result? Take once before bed and once during the day, for an all-day protein intake without mainlining an ocean-full of cod.

Classic bodybuilding techniques

Lift heavy, lift hard and lift lots. That’s the right way. As The Rock’s epic back workout shows, he begins with big, compound lifts using multiple muscles like pull-ups, squats, dips, and deadlifts. He then begins to work backward, using fewer and fewer muscles until he comes to isolation exercises like the barbell shrug.
The science checks out. Exercises that use more muscle groups (like the pull-ups) recruit more muscle fibers than exercises that use fewer muscle groups like shrugs. Johnson performs both kinds of exercises but prioritizes compound lifts because they use muscle from all over the body. If he did the isolation exercises first, part of his body would get tired halfway through the pull-ups, meaning he would have to quit the exercise altogether. Take a leaf out of the Rock’s book and go big before you go home.

Work ethic

This is what separates the Dwayne Johnsons of the world from the also-rans. If you can stomach getting up two hours earlier than you need to, running in the dark, going hard in the gym, and sticking to a nutrition plan like glue, the gains will come, and soon, you won’t be far off what Johnson has created. And everyone else? To paraphrase the People’s Champ, “It doesn’t matter what they think!”