Let it be known that The Rock does not skip leg day!
While Dwayne Johnson is no stranger to flaunting his rippling pecs, abs, and biceps, this time the 49-year-old took to Instagram to give his massive quadriceps some love.
In the snap, a sweaty Johnson can be seen standing barefoot in a tented gym with his workout shorts hiked up to expose his bulging quads.
“Absolutely brutal leg training today but, always grateful to put the work in and do my best to raise my personal bar,” the “Jungle Cruise” star captioned the post.
Contrary to popular belief, Johnson then disclosed he does not actually pump extremely heavy iron.
“You’ll see the weight I use is never an insanely heavy amount,” he added. “Tons of guys who are WAY stronger than I am, but because of all my injuries (5 knee surgeries, ruptured Achilles, torn quadricep off my pelvis, torn abdomen wall, complete shoulder reconstruction etc). I’ve learned it’s not how much weight we use, but rather the quality of the reps and mind/muscle connection that matters most.”
The former WWE star also gave his more than 300 million followers his exact leg routine.
After a 30 minute warm up with stretches, Johnson performs leg extensions, leg curls, glute abductions, and single leg glute drives. He then moves on to giant sets, which consist of doing the exercises for 4 to 5 sets, with 15-20 reps per set. To keep the heart racing, he doesn’t rest in between exercises.
“Slow, intense, controlled reps with multi second negatives - increasing weight every set,” he wrote. “Single leg reps to double leg and moving foot positions and stance to hit all angles and muscles effectively.”
But wait, there’s more!
“To close it out I’ll finish with walking chain lunges (120lbs) to failure and superset with Romanian deadlifts. Slow and super controlled on the deadlifts with a 1 second pause at the bottom,” he continued. “Leg training complete. Brutal.” You can say that again!
While his superhuman physique may not be attainable for most, there is still proof that Johnson is just like us in other ways. After putting in the hard work, he, like the rest of us mere mortals, also celebrates by indulging in some decadent eats.
“It’s cheat meal time!!!” he added.
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