Psssst! The Rock has revealed a few things we think you are going to want to hear
Dwayne ‘The Rock’ Johnson has shared another late night Friday back and chest workout direct from his iron paradise, along with some tips on muscle building to take heed of.
Sharing on his Instagram that it’s the ‘kinda therapy that’s cheaper than a shrink’, he once again demonstrates how to build size with the use of supersets and rep execution that maximises on range of movement.
@THEROCK//INSTAGRAM
Johnson completes sets of the cable row to work all the muscles which contribute to that wide V-shape many covet. Cable rows work the lats, traps, rhomboids and rear delts; each rep focuses on optimal lat recruitment. To achieve this, he explains, that he tried to really stretch and get a full range of motion at the bottom, with a squeeze pause at the top.
He also recommends to complete the reps in a way that suits your limb and body length. ‘I’m tall and my muscular structure is elongated, so I do my best to really engage that legit full range of motion. Makes a huge difference,’ he says.
To get the most out of the cable row, he focusses on:
- Beginning with the chest open and shoulders pulled back and down.
- Reaching forward to gain a big stretch in the lats.
- Initiating the pull by pulling the shoulders ‘back and down’.
- Returning to the beginning position by leaning back and squeezing the shoulder blades together for a count.
‘You don’t have to kill yourself using heavy weight to get positive results,’ he says, further echoing the recommendation that high reps and sets with lighter weights can build just as much muscle as low reps and higher weights.
Not one to finish his workouts short, he mentions he will continue the session with reverse hypers, press-ups and crunches to work his ‘angry 3 1/2 abs.’
Dwayne, we salute you and your commitment to gains.
