Dwayne Johnson: height, weight, figure, training, nutrition

Dwayne Johnson, nicknamed The Rock, is a popular wrestler and actor, originally from the USA. Born May 2, 1972 in Hayward, California.

Parameters : height is 196 cm, he weighs approximately 120 kg. He is currently an 8-time WWF/E Champion, 2-time WCW Champion, 2-time WWF Intercontinental Champion and 5-time WWF Tag Team Champion.

One of the highest paid actors in Hollywood and the world in general.

Dwayne Johnson - natural or chemist?

Many Dwayne fans often wonder: is Johnson a natural or a chemist?
We don’t want to descend into the subjective world, so we will remove emotions, analyze everything that is needed, and draw a conclusion without any childish exclamations, such as: “He’s a chemist, that’s clear to everyone” or “no, he eats cottage cheese and has just good genetics." And you prove it! If we compare height and weight, we can determine that physiologically normal weight for a height of 196 centimeters is considered to be 96 kg of total body weight. 15-20% fat, and the rest is meat, bones, water and so on. But this is only statistics, not a law of nature, so it often makes strong fluctuations

In this matter, it is very important to take into account a person’s constitution (type and type of physique). Of course, pure species do not exist in nature, or rather they do exist, but they are very rare

If you take photographs of “The Rock” as a child, you will notice that throughout his youth he was overweight, so here, most likely, there is a mixture of an endomorph and a mesomorph. And who knows how “The Rock” ate at that time.

Thus, if we take into account that at the moment Dwayne weighs about 110-120 kilograms (different sources give different figures), and this, you see, is not fat mass, then such a mass needs to be frequently and well fed with nutrients. It becomes obvious that Johnson is still “dabbling” in chemistry.

Ideal proportions for women

How to stretch your sneakers if they're too tight

Classic bodybuilder proportions

McCallum formula

The volume of the chest should include 6.5 times the volume of the wrist. The volume of the hips should be equal to 85% of the volume of the chest. The volume of the lower leg should be equal to 34% of the volume of the chest. The waist should be equal to 70% of the volume of the chest. Biceps – 36% of the volume of the chest. The volume of the hips should be equal to 53% of the volume of the chest. chest This formula for the proportionality of the male body was derived by the North American athlete and coach John McCallum. At its core, this is practically the same “golden ratio”, albeit in a somewhat more complicated form, more suitable for our time.

Ideal proportions according to D. Weider (Ben Weider)

Anthropometric indicators of bodybuilders of the Wider school

Anthropometric indicators of ideally built bodybuilders (according to Marcel Rouet)

Three body types

Women's body types are represented by 3 main types.

Asthenic or thin-boned The asthenic body type is characterized by a predominance of vertical lines, thin bones, long limbs, a graceful neck and underdeveloped muscles. Women with this type of physique are rarely prone to being overweight, they are always energetic and active. Even if such a woman does not have a thin waist and larger-than-normal hips, they will still visually appear miniature due to their thin-boned body type;

External signs of asthenics: long legs and arms; thin elongated fingers; narrow and long feet; thin and elongated neck; lack of muscle mass.

Motivation from the Rock

3 stars of Russian bodybuilding

Dwayne is a successful man who built a career as a wrestler and actor with his own hands. This, according to people, is only possible for a select few, however, he disagrees with this and believes that you just need to go towards your goal. “Try to stick to the basic principles of a strong-willed person, and happiness will overtake you,” says Scala.

1. Always train! You will soon receive a reward for this.
2. There should be one goal.
3. Control your abilities and strength otherwise they will become a weakness.
4. Failure is one of the steps in developing perseverance.

In the epilogue, let's watch a motivational video where The Rock demonstrates his strength.

The most interesting facts from the biography

1. When Dwayne started acting in films, he was heavily criticized by John Cena, saying that he had betrayed the WWE. However, a few years later they found a common language again, since The Rock did not forget about wrestling and periodically visits the ring. John took back his words and the conflict subsided.
2. After divorcing his wife, Johnson regularly helps his daughter from his first marriage, sending $25 thousand to her account every month.
3. The Rock and Schwarzenegger are closely acquainted and are considered close friends.
4. Having appeared in the American magazine People, Dwayne was recognized as the sexiest man, and the well-known Forbes list announced that he is the highest paid actor. These data were provided for 2016.
5. Initially, they didn’t want to give Johnson the role in the Fast and the Furious movie. However, the beliefs of fans forced the directors to rewrite the script.
6. The Rock and David Beckham share the same birthday, May 2.

Body parameters

Age, height and weight

It’s not for nothing that Dwayne Johnson is called The Rock, because his anthropometric data is incommensurate with the average level. In 2022, the actor turned 46 years old, and at this age his height reaches 196 centimeters and his weight reaches 120 kilograms. At the same time, the physical form and appearance are perfectly preserved, as can be seen in the photograph.

Biceps volume

The appearance of muscles greatly depends on how old a person is. It is mainly spoiled by sagging skin, which becomes wrinkled closer to old age and already looks much worse. In the case of The Rock, this cannot be said, because a healthy lifestyle and regular training make his body slim, as evidenced by his 60-centimeter biceps.

How much does he bench press?

The bench press is a staple for any bodybuilder. It is known that strength indicators directly depend on how much a person weighs. Dwayne bench presses 193 kg, which is one and a half times his own weight, and, accordingly, reaches the level of master of sports in this exercise.

Clothing and shoe sizes

Johnson's foot length reaches 30 and a half centimeters. If we convert this figure according to the international specification, we get 47 foot size. The waist circumference reaches 90, and the chest - almost 130 cm, which indicates clothing 3XL or more.

Dwayne Johnson's personal life

Dwayne Johnson met his future wife, Cuban Dany Garcia, at the age of 20, while he was studying at the University of Miami. In 1999, seven years later, the couple legalized their relationship, and on August 14, 2001, the Johnsons became the parents of a beautiful girl, Simone Alexandra.

Dwayne Johnson with his first wife and daughter But in June 2007, Dani and Dwayne made an official announcement about their divorce: the daughter remained with her mother. Simone Alexandra Duane pays $22,000 a month for daily expenses, not counting another five thousand for her education. Despite the breakup, the couple nevertheless managed to maintain friendly relations.

After the release of the film “Hercules,” Johnson was credited with an affair with his partner in the film, top model Irina Shayk, who allegedly left football player Cristiano Ronaldo because of the Hollywood actor. But this information was not confirmed, and soon the tabloids were filled with photographs of Irina with the equally famous actor Bradley Cooper.

Dwayne Johnson and Irina Shayk As for Dwayne, he has been dating singer Lauren Khashiyan since 2007. Their romance began after the star’s divorce from his first wife.

Dwayne Johnson and Lauren Hashian And in 2015, there was an addition to the couple: Lauren gave birth to a girl, Jasmine Leah. In 2022, the couple had a second daughter, Tiana, in whom Dwayne dotes.

Dwayne Johnson and his daughter Leah In April 2022, there was another addition to the Johnson family, and Dwayne touched fans with a joint photo with his third newborn daughter, Tiana Gia. In August 2022, the lovers got married.

Dwayne Johnson and Lauren Hashian's wedding

How long does Dwayne Johnson sleep? 15 Brilliant Life Lessons From Dwayne "The Rock" Johnson

Wise words from one of the most impressive guys in cinema.

You know, it’s impossible not to love him. Dwayne Johnson is a modest, too kind and hellishly talented guy. Here are some of his wise life lessons.

1. When you come to the door of opportunity, don't knock. Kick her, smile and introduce yourself.

2

I not only think that being good and kind is very easy, but in my opinion, being kind is very important

3. Success in anything always comes down to two things: focus and diligence. And we manage both.

4. Don't be afraid to be ambitious with your goals. The hard work never stops. Just like your dreams.

5. One of the most important things you can do is simply be yourself.

6. The first step to achieving your goal is to take a moment to honor it. Find out what it means to you so you can achieve it.

7. Nothing can replace hard work. Be sure to be humble and thirsty.

8. Wake up determined. Go to bed satisfied.

9. I want to be a person who doesn’t lie and, out of a sense of pride, doesn’t look for his own reflection in his partner and doesn’t say: “Oh, I’m here. It's me". I think there is something powerful about being completely vulnerable in a relationship with another person.

10. You don't need directions, just point yourself to the top and go!

11. If something stands between you and your success, move it. Never give up.

12. In 1995, I had 7 bucks in my pocket and the knowledge of two things: I work like hell and one day I will achieve my goal.

13. All success begins with self-discipline. It all starts with you.

14. Success does not come overnight. This is when every day you become a little better than the day before. Everything comes gradually.

15. Remember what happened five years ago. Think about where you are today. Think five years ahead and what you want to achieve. Be unstoppable.

Personal life and health foundation

In 1997, Dwayne Johnson married his high school sweetheart Dani Garcia, and their daughter Simone Alexandra was born in 2001. But after ten years of marriage, they officially divorced (the couple managed to maintain friendly relations), after which the Rock began a new romance with the famous singer Lauren Hashiyan, and on December 16, 2015, their daughter Jasmine was born.

Dwayne Johnson also organized a background to support children's fitness. He believes that children should be taught to exercise and have a healthy lifestyle, just as everyone is taught to wash their hands with soap after going outside and before eating.

Dwayne Johnson's family and presentation of a star on the Hollywood Walk of Fame

The problem is, as Scala Johnson argues, that this is not profitable for the state; a modern person is a consumer who constantly buys and consumes liters of unhealthy drinks, fast food, and then spends a lot of money on buying medicines, as a result of which, in the literal sense, this word, a business is being made on children's health.

The Rock has a large Polynesian tattoo covering his left arm, chest and part of his back, in which he himself puts a deep meaning of personal values ​​​​and his life story into it (and at the end of 2022, he updated the bull tattoo on his right arm, redoing it) .

Lesson 4: Without control, strength can become weakness.

Between the ages of 14 and 15, Dwayne was very successful in his training. By the end of high school, he had grown to 1.95 m and received the Toledo Cup at 102 kilograms. It gave him a healthy dose of self-confidence and even a bit of arrogance. But for all the concentration and discipline in the gym, outside of it the instability of the home environment made life aimless.

When he was 15 years old, there came what he calls the “trifecta” - a trio of catastrophic failures that brought the teenager to the brink of a failed life.

However, he managed to get into trouble again. The next day he was expelled for fighting and beating another guy. Returning to school two weeks later, he again confirmed his status as a “problem teenager.” Deciding that the student bathroom at Freedom High School, Bethlehem, PA, wasn't good enough, he did the trick in the teacher's bathroom.

The teacher saw me and said, “Hey, you can’t be here. You must leave." Well, I don't care. I wash my hands, look over my shoulder and answer: “Yes, and secondly...” and continue washing my hands. He then punches the door and shouts, “Get out of here, now!” So what am I doing? I dry my hands and push him away like a real idiot. And he disappears.

Pumping iron

We soon find ourselves at a private gym in Florida. Johnson sits on a flat bench with two 45-pound dumbbells in each hand. With the exception of a few early risers doing squats, deadlifts or plyometric exercises, the gym is virtually empty. The only sound accompaniment is the music that flows from the huge speakers placed in the corners of the gym. When you live with a busy and hectic schedule like Dwayne Johnson, moments of peace are worth their weight in gold. No one in the room bothers him or asks for an autograph, and he can fully concentrate on his communication with the hardware. And according to Dwayne, this is what helps him bring order to his often crazy life.

“Training is my psychotherapy, and it costs me less than shrinks,” he grins. — To be honest, I can’t imagine life without training. If you want results, in any aspect of life, but especially in training, there is no substitute for hard work."

Johnson truly believes in the truths he preaches, especially when it comes to his time in the gym. Instead of following the numerous training programs that have come out of nowhere in recent years, he prefers the time-tested bodybuilding model of lifting weights on a regular basis. She helps him always achieve results and hang mountains of muscles on his two-meter frame.

“I train six days a week, usually in the morning. Although, depending on my schedule, I can do it in the evening,” he says. - But I personally like it better in the morning. When communicating with iron, I divide the body into parts: legs, back, shoulders, chest, biceps and triceps. I alternate between dumbbells, cables, barbells and machines.”

“My workout routine is constantly modified and adjusted, but most days I do 4 sets of 12 reps with 60-90 seconds rest. I don’t wander around the gym, but I always try to give my best

It’s important for me to feel that when I lift barbells and dumbbells, I’m working to the limit.”

Legendary bull

For a long time, Rock Johnson's right bicep was adorned with a small tattoo of a bull's head. The actor and former wrestler chose this image for a reason. Firstly, he was born under the zodiac sign of Taurus. This is how Johnson showed his personality, character and individuality. He emphasizes that star signs are no joke to him, and through the tattoo he receives support from heavenly forces. According to the actor himself, this tattoo helps him discover his talents and quickly get rid of bad habits and negative character traits.

In addition to astrological implications, a bull tattoo is a symbol of masculinity, masculinity and strength. This sign helps the actor in his professional activities, and during his career as a wrestler it was his main amulet, which helped him demonstrate strength at the maximum level. In addition, the bull is the personification of sexual power and a symbol of procreation. The tattoo may have nothing to do with it, but Dwayne Johnson is a happy father of two daughters and a devoted husband.

Childhood

American actor and wrestler Dwayne Johnson was born on May 2, 1972 in Hayward, United States of America. Fans know the artist and athlete under the pseudonym Skala or from the English “The Rock”.

The lives of absolutely all of his ancestors were directly connected with wrestling. All male relatives were wrestlers. His mother was his father's promoter. Johnson's grandmother was even closer to sports. She led women's wrestling in Polynesia.

Due to his father's work, the family moved frequently.

That is why the boy had to study in different schools. He studied in New Zealand, then in Hawaii, and completed his studies in Pennsylvania.

The father often took his son with him to training and competitions. Dad wanted Johnson to follow in his footsteps and become an athlete.

The little boy never thought of becoming a wrestler like his father. But he changed his mind after one sad incident. One day while his father was training, Johnson decided to try his hand at it. He took up the barbell. But at some point the strength left the young boy, and the barbell crushed him.

Dwayne was only 12 years old at the time. After a shameful incident, as the athlete himself believed, he decided to play sports. The father was glad that his son would follow in his footsteps. He himself undertook to train the future champion.

Due to the fact that Johnson played American football well, several American universities invited him to study. Of all, the young man chose the University of Miami.

Johnson won the NCAA College Football Championship in 2011.

In 1995, Dwayne's studies ended. He receives a diploma in psychology and criminology. After graduation, the young man signed a contract with the Calgary Stampeders football club.

A year later, Johnson suffers a severe back injury. Doctors forbid him to play football. It was then that Dwayne decided to connect his life with the ring.

WWE

Football was over. With his dreams shattered and $7 in his pocket - and nothing else left to him - he contacted his father and asked him to put in a good word for him in wrestling. With his last money, Dwayne bought a bus ticket to Tampa, Florida, and moved into a tiny apartment with his father.

Soon the bell rang in the apartment of the aspiring wrestler. On the other end, Dwayne heard the coach of the Calgary Stampeders. He asked the guy to return to the team. Dwayne hung up. His father called him a fool and said that he was missing the best chance of his life. To which Dwayne replied: “Now my place is in the ring.”

Dwayne Johnson made his WWE Survivor debut in November 1996 under the stage name Rocky Maivia, a combination of his father's first name and his grandfather's last name. He was, in his own opinion, absolutely unprepared for battle. Why, he even borrowed shorts from his uncle.

Dwayne Johnson began his wrestling career in 1996

At his first performances, he tried to create the impression of a “good guy”, because, as you know, wrestling, especially WWE, is not so much a sport as a theatrical performance. But when he entered the ring, the crowd booed and hooted, and during the fight, “Rocky, you suck” was heard every now and then. Then Dwayne changed tactics and showed the audience his aggressive alter ego under the name The Rock.

Dwayne Johnson in his youth

And it was a success. In this spectacular role, he managed to earn the boundless love of the public and win the championship in various WWE (World Wrestling Entertainment) competitions 17 times and even become a fixture in pop culture.

Dwayne finally felt happy. First of all, he bought a house for his mother, helped his father with money, and then fulfilled his childhood dream and bought a real Rolex watch. At this stage he felt empty. The Rock realized that he had achieved everything he wanted in wrestling, and decided, like Mickey Rourke, Hulk Hogan and many other wrestlers who went into films, to become an actor.

Dwayne Johnson with hair

Childhood

Dwayne was born in early May 1972 in California, into a family that made a living from wrestling. Her father, grandfather, cousins ​​and uncles were professional wrestlers, her mother was her husband's promoter, and her grandmother made a career as the head of a women's wrestling league in Polynesia.

Dwayne Johnson in childhood His father's work, which involved constant moving, did not allow the Johnsons to sit still. Therefore, Dwayne received his secondary education in three different schools: first in New Zealand, then in Hawaii, and finished his senior year in Pennsylvania.

Dwayne Johnson with his mother Sports have always been present in the Johnsons’ lives: from childhood, Dwayne’s father took Dwayne with him to competitions and to train in the gym. At the age of 12, during one of these classes, the younger Johnson decided to test his capabilities on a barbell. The forces turned out to be unequal - the barbell crushed the guy.

This incident did not affect Dwayne’s physical health in any way, but helped convince the boy to connect his future with sports. From that moment on, Dwayne's serious training began under the authoritative guidance of his own dad. Dwayne Johnson. Training Dwayne's father, Rocky Johnson, half African American and half Canadian, was not a good enough wrestler to provide the family with a comfortable life. He grabbed every opportunity to earn money and almost never appeared at home. Over the years, Dwayne saw him less and less, and his life with his mother became more and more difficult. Finally, when he was 14, his parents divorced.

Dwayne Johnson and his father, wrestler Rocky Dwayne and his mother settled in a tiny house in Honolulu, which they rented with their meager savings. One day they returned home to find an eviction notice on the door. They could have spent the night in the car, but it had been repossessed for tax evasion a week earlier. Looking at his crying mother, Dwayne hated himself for being helpless.

Dwayne Johnson in his youth and early life Adversity could not but affect the guy’s behavior. His behavior became aggressive, at school he constantly fought with his peers, sometimes it came to showdowns with the police. Quarrels with my mother became commonplace. Dwayne was burdened by poverty and dreamed of the day when he would earn enough to not have to count every cent.

His mother's parents lent them money and they returned to their home, but Duane understood that this was a temporary measure. He was determined to make a living through physical strength, but until he got into shape and finished school, something had to be done.

And while his mother worked as a cleaner, he became even more immersed in training and... in the world of crime. He joined one of the gangs in the city of Waikiki, robbing branded clothing stores and jewelry stores. Fortunately, the guy quickly realized that such a path was unlikely to lead him to professional sports, but perhaps to prison.

Pumping iron

We soon find ourselves at a private gym in Florida. Johnson sits on a flat bench with two 45-pound dumbbells in each hand. With the exception of a few early risers doing squats, deadlifts or plyometric exercises, the gym is virtually empty. The only sound accompaniment is the music that flows from the huge speakers placed in the corners of the gym. When you live with a busy and hectic schedule like Dwayne Johnson, moments of peace are worth their weight in gold. No one in the room bothers him or asks for an autograph, and he can fully concentrate on his communication with the hardware. And according to Dwayne, this is what helps him bring order to his often crazy life.

“Training is my psychotherapy, and it costs me less than shrinks,” he grins. — To be honest, I can’t imagine life without training. If you want results, in any aspect of life, but especially in training, there is no substitute for hard work."

Johnson truly believes in the truths he preaches, especially when it comes to his time in the gym. Instead of following the numerous training programs that have come out of nowhere in recent years, he prefers the time-tested bodybuilding model of lifting weights on a regular basis. She helps him always achieve results and hang mountains of muscles on his two-meter frame.

“I train six days a week, usually in the morning. Although, depending on my schedule, I can do it in the evening,” he says. - But I personally like it better in the morning. When communicating with iron, I divide the body into parts: legs, back, shoulders, chest, biceps and triceps. I alternate between dumbbells, cables, barbells and machines.”

“My workout routine is constantly modified and adjusted, but most days I do 4 sets of 12 reps with 60-90 seconds rest. I don’t wander around the gym, but I always try to give my best

It’s important for me to feel that when I lift barbells and dumbbells, I’m working to the limit.”

Becoming "The Rock"

With few prospects in professional football, Johnson turned to wrestling, making his WWF debut against the Brooklyn Brawler in Texas. After a few more matches, including a team win with Bart Sawyer, the WWF signed him under the name Flex Kavana. A year later, he joined the Nation of Domination, eventually taking over its leadership and calling himself The Rock.

He later joined another group of elite wrestlers known as The Corporation and began an infamous feud with Steve Austin. Also known as "The People's Champion", The Rock won a total of 17 WWF/WWE titles during his storied career.

School grievances

It’s hard to believe now, but during his school years, Johnson was bullied by his classmates! “I changed schools often and was always ridiculed as a freshman. I didn't start these fights. I went to 14 different schools,” Dwayne said.

Over the years, Johnson has learned to resist ridicule, but he still remembers the difficult times.

Saved mother's life

In 1987-88, the family had a hard time, and after they were evicted from the apartment, the mother lost touch with reality for some time.

This is how Dwayne remembers this episode: “Another long drive to a new place, I’m driving behind. Suddenly, my father’s car veers off the road and onto the side of the road. Mom comes out from there with a crazy look... and is about to cross the wide highway along which cars are rushing! I barely had time to stop her.”

Footballer and more

When the family settled in Pennsylvania, Johnson played football in school and quickly became famous throughout the state. Several universities offered him scholarships and he chose the University of Miami. However, he never became a world football star, but he defended his diploma in criminology. And two months later, while playing in the Canadian Football League, he suffered a back injury and left football forever.

Returning from Calgary to Miami, Johnson discovered that he had only seven dollars in his pocket: “I opened my wallet, and there was a fiver, a dollar and some change... And Warren Sapp (the football player who essentially became a star instead of Johnson. - Ed. ) signed a multi-million dollar contract. He knocked me out of position 2.5 years ago."

It’s interesting that Johnson and Sapp are still friends to this day, but those “seven bucks” were so etched in Dwayne’s memory that he even named his production company Seven Bucks Production.

And now - an actor

The thought of appearing on screen had been on Johnson's mind for a long time, but there weren't any agents flocking to his door with offers. Then he began to study this market himself. In 1999, he played his father in the TV series That '70s Show, and then unexpectedly was cast for the role of the Scorpion King in the film The Mummy Returns.

It was a success! Johnson received a substantial fee for his work - $5.5 million - and a year later he starred in the continuation of the saga.

In the following years, he played many roles in action films and comedies, and Johnson's participation in the Fast and Furious series of films, starting with the fifth, brought him worldwide fame. Then he was invited to star in the sequel to the fantastic feature film “Jumanji”. In 2015, at the premiere of the film “San Andreas Fault,” he took so many selfies with fans that he was included in the Guinness Book of Records.

At the end of 2022, Johnson became the highest paid actor in the world.

And managed to get married!

Johnson has never been involved in love scandals and has never been known to cheat. On June 3, 1997, he married Dani Garcia, in 2001 they had a daughter, Simone, and in 2008 the couple announced their separation.

However, they remained good friends, and Dani, as a producer, took part in her ex-husband’s career: “His drive is the same as it was at 18, when we met, he was born this way and will die this way... if he dies at all. And that drive helps him work so hard.”

Soon after breaking up with his first wife, he appeared in society with singer Lauren Hashian; in 2015 they had a daughter, Jasmine, and in 2018, Tiana. They married in Hawaii that August. Dwayne is proud of his family and regularly posts photos of them together on Instagram.

Dwayne Johnson's training program

As you know, many famous actors, before filming films where they need to have the body of a bodybuilder (they dry out, reducing fat to 7%, or, on the contrary, intensively pump up muscle mass) use various sports supplements, including doping, and also train intensively in gym.

Dwayne Johnson's training program

Training takes place 6 days a week, mainly using a split system, that is, each major muscle group is trained on different days. Here is one of The Rock's training programs:

Monday (pectoral muscles)

• Dumbbell bench press: 4x10-12 times
• Lying dumbbell raises: 3x to failure
• Bench press: 4x10-12 times
• Dumbbell bench press at an angle: 5x10-12 times
• Bringing your arms up in a crossover: 4x10-12 times
• Bench press at an angle: 3x10-12 times

Tuesday (leg muscles) Dwayne Johnson performs a pullover

• Leg press: 4x25 times
• Walking with a barbell or dumbbells: 4x25 times
• Leg extension: 3x20 times
• Leg curl: 3x20 times
• Smith machine calf raise: 3x to failure
• Leg extension: 3x15 times
• Lunges with a barbell in the Smith machine: 3x20 times

Wednesday (abdominals and arms)

• Lifting the barbell for biceps: 4x10-12 times
• Hammer biceps exercise: 4x10-12 times
• Barbell press for biceps with emphasis: 4x to failure
• Triceps dumbbell extension: 3 x 10 times
• Dips: 3 reps
• Leg raises on the bar: 4x20 times
• Twisting “Prayer”: 4x20 times
• Russian crunches: 4x20 times

Thursday (back muscles)

• Vertical chest row: 4x10-15 times
• Deadlift: 4x10-15 times
• Shrugs with a barbell: 4x15 times
• Wide grip pull-ups: 4x10-15 reps
• Hyperextension: 4x10-15 times
• Bent-over dumbbell curls with one arm: 4x15 times
• Horizontal pull-ups to the bar: 3x to failure

Friday (shoulders/deltoids)

• Seated dumbbell press: 4x12 reps
• Raising your arms with dumbbells in front of you: 4x12 times
• Raising arms with dumbbells to the sides: 4x12 times
• Raising the barbell overhead “Military press”: 4x12 times
• Raising arms lying at an angle on the stomach: 3x10-15 times

Dwayne Johnson pumps up his pectoral muscles
Saturday (leg muscles)

• Leg press: 4x25 times
• Walking with a barbell or dumbbells: 4x25 times
• Leg extension: 3x20 times
• Leg curl: 3x20 times
• Smith machine calf raise: 3x to failure
• Leg extension: 3x15 times
• Smith machine lunges: 3x20 reps

Sunday (rest)

Workouts generally last no more than 1.5 hours, this is high-repetition training, with a large number of repetitions and little rest, about 30-60 seconds between approaches. Auxiliary (small) muscle groups are trained 2 times a week, main muscle groups (large), using basic exercises, try to train only once a week, so as not to overtrain.

Before training, be sure to warm up your ligaments and muscles; this could be a 10-minute run around the stadium, or performing various exercises with light dumbbells.

Dwayne Johnson's favorite workout music

Music that Dwayne Johnson rocks to

• "Till I Collapse" - Eminem
• "Cult of Personality" - Living Color
• "Ghost" - 2Pac
• "Enter Sandman" - Metallica
• "Moment of Clarity" - Jay-Z
• "Can't Truss It" - PublicEnemy
• "A Country Boy Can Survive"—Hank Williams Jr.
• "Where U From" - Trick Daddy
• "Hell 4 a Hustler" —2Pac
• "I Stand Alone" - Godsmack
• "hero" - Skillet

Football background

Johnson was born in Hayward, California, but was forced to travel a lot throughout the country, as his family often changed their place of residence. This was necessary for my father's wrestling career. Due to his numerous moves, young Dwayne had difficulty making friends. He was often teased by other children about his last name as well as his appearance. Due to his hot temper, Johnson was even detained several times for fighting. Once he channeled his energy, he soon became known for his talents on the football field. However, Dwayne also found time for crazy antics. During one game against San Diego in 1992, thousands of people watched on television as he chased the opposing mascot, a man in an oversized Aztec warlord suit, across the field.

Filmography

During his career, Dwayne Johnson managed to play in a huge number of films.

Watch the video: Dwayne Johnson. History of success:

Nutrition

A well-structured menu helps Johnson maintain muscle mass, the volume of which has exceeded a hundred kilograms.

The daily caloric content of the "Rock" diet is 6,000 calories. This is how much a bodybuilder needs according to his body constitution to carry out productive training and maximize effective recovery. However, looking at photographs of Johnson, it is safe to say that his diet is in the deficit corridor. Otherwise, he would not have been able to maintain such a small percentage of subcutaneous fat.

Dwayne Johnson consumes up to 350 g of protein per day

The basis of a wrestler's diet is protein. Protein is the building material of muscles, so progress in weight gain depends on its quantity and quality. Dwayne uses four main sources of protein - meat, fish, poultry and eggs.

The amount of protein Johnson consumes is staggering. An athlete consumes up to 350 g of protein per day. That is, one “meat” part of the menu weighs one and a half kilograms. Of course, it is impossible to digest such an amount of protein without special enzymes. The carbohydrate part accounts for only 500 g. This is approximately 4 grams of “coals” per 1 kilogram of weight, which is normal for a person with such physical characteristics.

When creating a menu, Johnson practically does not limit himself. The ban applies only to junk food, although sometimes the star indulges in fast food cheat meals. On other days, Dwayne refuses fried foods, pizza, donuts and other sweets.

Daily ration

The “Rocks” diet involves seven full meals. In the first half of the day, the main calorie content comes from carbohydrates. Towards the middle of the day, the menu is based on proteins.

An example of Dwayne's daily diet:

1. First meal. 280 g lean tenderloin, chicken egg whites - 6-8 pieces, oatmeal or whole oatmeal - 150 g.
2. Lunch. 230g chicken or turkey (preferably white meat), 2 cups rice and two handfuls of broccoli.
3. Third reception. 220 g of sea fish, 2 cups of rice cereal, a glass of green vegetables.
4. Poultry meat – 200 g, baked potatoes, vegetable salad.
5. Dinner. Cod - 200 g, 1-2 cups of rice, a serving of vegetables.
6. Sixth reception. 200 g steak, baked potatoes - 300 g, salad from any vegetables.
7. Before bedtime. 30 g of dry protein (casein protein), chicken egg whites - 10 pieces, vegetables.

All ingredients are weighed and prepared in advance. One of the meals includes casein. When gaining weight, long proteins are consumed at night, which is what Dwayne does.

Any athlete can adjust the Rock’s daily diet to suit themselves. It is enough to calculate the number of calories in Johnson’s daily menu and adjust it to your weight.

The secret of Dwayne Johnson's success is built on two immutable rules - training and nutrition.

In addition, your attitude to training is also important, because only by feeling the need for exercise can you conquer any peak

Dwayne Johnson nutrition

Scala is a follower of a healthy diet, tries to avoid foods with harmful preservatives, trans fats, that is, all kinds of fast food. Gains muscle mass by increasing the amount of protein, explaining that an increased content of carbohydrates in the body will inevitably lead to obesity. In addition, he considers it mandatory to use additional sports nutrition in his preparation:

• Protein
• Beta-alanine
• Creatine
• BCAA
• Glutamine

Skala's approximate daily diet

1. Steak 300 g, whites of 4 eggs, oat flakes or wheat puree 150 g
2. Chicken fillet 220 g, white rice 2 cups, broccoli 1 cup
3. Halibut 220 g, white rice 2 cups, asparagus 1 cup
4. Chicken fillet 220 g, baked potatoes 340 g, broccoli 1 cup
5. Halibut 220 g, white rice 1-2 cups asparagus 1 cup
6. Steak 220 g, baked potato 250 g, salad 1 serving
7. Casein protein 30 g, 10 egg whites with peppers, onions and mushrooms

Dwayne Johnson nutrition

Interesting facts from the biography

The well-known actor began his journey with one very interesting story. He was born into the family of wrestler Rocky and often visited the gym with his father.

As a 12-year-old, Johnson did not lift heavy weights, but mostly did pull-ups, running, and punching bags. Everything changed when Dwayne, secretly from his father, decided to try his hand at the bench press, but, not calculating his capabilities, the guy was crushed by a large weight, fortunately, his father arrived in time and saved the boy from serious injuries.

Johnson Sr. decided this: to prevent this from happening again, his son needs to be taught to use iron and carry out real strength training with him. For a whole week, the father trained the boy with intensive sets of push-ups and general strength exercises to strengthen the body. After this period, Dwayne was able to overcome himself and take on the weight that had recently weighed him down. Thus, the father once and for all conveyed to his son the idea that strength can only be acquired through perseverance.

Life was not easy for the family. Unlike today's good realities, the life of a wrestler of those times was more like the life of traveling artists and circus performers. So the father often traveled around the country, leaving his family, and saved the pennies he earned for his son’s education.

Meanwhile, the boy continued to pump and within a year achieved significant results. By the age of 13, the young sports enthusiast was 170 cm tall and weighed 78 kg. Nothing could stop the guy, the thirst for training completely captured him, he did not miss a single one, although the nearest gym was 5 kilometers away. Dwayne mostly stuck to basic exercises and always tried to work much harder than others, putting all of himself into what he loved.

Time passed, and Johnson became a student at one of the universities in Florida. Local gyms were not given enough attention and training in this hot place became unbearable. Only true sports fans found the strength to continue, and that’s exactly the kind of person Dwayne was. By that time, his training for the most part still consisted of basic exercises, sometimes supplemented by snatch and jerk exercises. His diligence and abilities were noticed by a local coach, and he immediately invited the guy to the rugby team.

However, after graduating from university, fate decreed otherwise; despite recommendations and abilities, due to enormous competition, the guy was unable to break into the professional arena. Stunned by this turn, Dwayne continued to believe that everything could still change and therefore did not even think about looking for a job in his specialty, but chose to temporarily get a job as a shoe salesman. But it became clear that time had inevitably passed for his stellar football career.

The Rock said that at this time he first tried anabolic steroids, but was not very keen on them. As time passed, according to his assurances, he completely decided to abandon any “chemistry” and steroids.

Ignoring the stream of setbacks, The Rock never gave up swinging. Suddenly he received an offer to become a wrestler. Remembering the painful life of his father, the guy was not eager to give his consent. However, there is nothing to be done by selling shoes; you will not achieve much. Johnson begins intensive training, and soon he is given his first fight in front of an audience of thousands.

The aspiring wrestler did not lose face; due to his large size, charisma and enthusiasm, he was able to create a real show and establish himself well. Just a few months later, the wrestling association signed a professional contract with him and Dwayne soon became one of the most famous wrestlers in America.

Soon Johnson receives an offer to act in a movie and becomes an actor in the film “The Mummy Returns.” However, participation in the film did not bring the aspiring actor much popularity; fame in wrestling circles still eclipsed everything and, moreover, gained even greater momentum.

The next offer from Hollywood was a turning point for the guy. After starring in The Scorpion King, Dwayne went from wild wrestler "The Rock" to international star. He is bombarded with offers for a variety of roles in world-famous films and TV series.

Despite such monumental changes in life, Johnson always remains faithful to one thing - training. It was they who became the basis of his life path, his basic philosophy, thanks to which he achieved everything he has.

And now everyone can turn their attention to the notorious exercise system of the legendary Dwayne Johnson.

Film career

In 2000, Dwayne Johnson released his autobiographical book “The Rock Says...”, which became a bestseller, which greatly fueled interest in his person, including in Hollywood.

Dwayne Johnson's height is 196 cm "The Rock" was offered his first supporting role in the film "The Mummy Returns", and then the main role in its prequel - "The Scorpion King". In the first film, the wrestler happened to be on the same set with such stars as Brendan Fraser and Rachel Weisz.

Still from the film “The Scorpion King”

The spin-off "Metaes, the Scorpion King" provided Dwayne with a Guinness World Record and great demand as an action actor. Dwayne Johnson - how to attract girls Since 2011, a new streak of success began for the muscular actor, which was marked by filming in the continuation of the series of popular racing films "The Fast and the Furious", where Johnson played alongside Vin Diesel and Paul Walker. The screenwriter of the fifth part, Chris Morgan, specially rewrote the role of agent Luke Hobbs for Dwayne, so that the viewer could enjoy the brutal Vin Diesel and The Rock in one frame.

"Fast and Furious": Dwayne Johnson as Luke Hobbs

In addition to action films, Dwayne Johnson has established himself as a good comedian (films “The Tooth Fairy”, “The Game Plan”).

Dwayne Johnson tattoo

In the summer of 2014, the film “Hercules” was released worldwide, in which Dwayne Johnson played the Greek demigod. In April 2015, audiences were presented with the seventh film about outlaw racers from the Fast and the Furious series, in which Vin Diesel, Paul Walker and Jason Statham starred along with the actor. Dwayne Johnson in the movie "Hercules"

In 2022, Dwayne Johnson again attracted the attention of Fast and Furious fans in the eighth part of the franchise. In the summer of the same year, he could be seen in the beach comedy “Baywatch” along with Zac Efron, Alexandra Daddario, Priyanka Chopra and Kelly Rohrbach.

Dwayne Johnson in "Baywatch"

Exciting action films with the participation of “The Rock” Johnson came out one after another: for example, in 2022, the actor pleased the audience with his participation in the remake of the popular film “Jumanji”, where his partners were Karen Gillan and Kevin Hart, and in April 2018 the adventure film was released disaster movie Rampage starring Dwayne.

Dwayne Johnson in the movie "Jumanji"

In 2022, Forbes recognized Dwayne Johnson as the highest paid actor in Hollywood and the world.

Lesson 2: When in doubt, go back to basics

Under the supervision of Coach Quick, the future “Rock” constantly improved, both as a student and as an athlete. By the time he was a senior in high school, he was considered one of the top 10 defensive players in the country and the University of Miami offered him a scholarship. He immediately took advantage of this opportunity.

In Miami, his combination of physical prowess, strength, athleticism and work ethic made Dwayne stand out from the moment he first stepped on the field. Finally, at age 18, realizing the cost of his life's mistakes and suffering, Johnson was now ready to do things right.

Dwayne quickly became depressed. He stopped going to classes. Then, without taking any of his midterms, he simply went home.

One day he received a call from Miami head coach Dennis Erickson.

That's when Dwayne was challenged, one that would test his character better than any training in his life.

Even taking into account the nine arrests and all the other youthful “indiscretions,” this was a new low for Dwayne. He was confused and repentant

He knew that if he lost his scholarship, he would be expelled from school; his parents simply could not afford to pay for school. So, the guy decided to go through this difficult path again. By this point, he knew his worth well. He didn't need directions. It was simply a matter of calling on the same principles that had built his strength through grueling training: focus, perseverance, and of course, a lot of hard work.

Motivation from the Rock

Dwayne is a successful man who built a career as a wrestler and actor with his own hands. This, according to people, is only possible for a select few, however, he disagrees with this and believes that you just need to go towards your goal. “Try to stick to the basic principles of a strong-willed person, and happiness will overtake you,” says Scala.

1. Always train! You will soon receive a reward for this.
2. There should be one goal.
3. Control your abilities and strength otherwise they will become a weakness.
4. Failure is one of the steps in developing perseverance.

In the epilogue, let's watch a motivational video where The Rock demonstrates his strength.

https://www.youtube.com/watch?v=nRILuqEHUt4

Wrestling career

Johnson first tried himself as a wrestler in 1996, taking on the nickname Rocky Maivia

. His first show was a tag team elimination fight, in which he scored his first, but not last, victory in the ring.

After literally three months of performances, he received the WWF Intercontinental Champion title, immediately after defeating Hunter Hearst Helmsley. But the audience quickly got tired of him and eventually he had to leave wrestling for a while. But soon he returned to the ring again, taking on a new nickname, The Rock, under which all wrestling fans fell in love with him. Under this name, he was able to take the championship in various competitions as many as 17 times! Dwayne Johnson, who was almost two meters tall and weighed more than one hundred kilograms, was invincible in the ring.

Youth

By the age of 16, Dwayne had been expelled from four schools. Finally, in Pennsylvania, he entered Freedom Public School, i.e. "Liberty".

One day, Dwayne went into the boys' bathroom, but it was so smoky that he used the teachers' bathroom. While he was washing his hands, the coach of the local football team saw him and was indignant - students were strictly forbidden to use the teacher's restroom.

To his stern shout, Dwayne replied: “Yeah, I’ll leave now, I’ll just wash my hands home.” The coach seethed with anger, but remained silent. And Dwayne spent the whole day tormented by a feeling of guilt, because he understood that he was too rude. The next morning, he found the coach and asked for forgiveness, after which he gave the high school student an appraising look and invited him to practice. Already in those years, Dwayne Johnson's height was 6 feet 4 inches (about 195 cm), and his weight was 225 feet (105 kg). And these were 105 kg not of fat, but of cast muscles. Because of his size, his teammates were long convinced that Dwayne was not a schoolboy, but an undercover drug agent embedded in a school in a disadvantaged area. “It probably had to do with the stupid mustache I was wearing at the time,” jokes The Rock.

In his youth, Dwayne Johnson played football at a professional level. Johnson quickly fell in love with football. He not only achieved good results in the game, but also improved his academic performance. After all, now he had a real chance to get out of poverty - the best universities in the USA were ready to get such a student so that he would play for their national team. By the time he graduated, he chose from many offers from US universities and ultimately chose the University of Miami.

Young Dwayne Johnson at the University of Miami Dwayne fully lived up to the expectations placed on him, winning the NCAA national student championship in 1991 as a member of the Miami Hurricanes team.

Dwayne Johnson was a successful football player, but a severe back injury received a year later put a spoke in his wheels. Without the opportunity to play football, the university did not need him - his average grade for the first year was 0.7 units.

Under the patronage of the coach, he was eventually reinstated, and in 1995, Dwayne received a diploma in criminology. Immediately after graduation, he signed a contract with the Canadian team Calgary Stampeders. In Canada, he lived with two teammates, ate instant noodles and slept on a dirty mattress, hoping the Calgary coach would soon pull him off the bench. But that did not happen. Two months later he was kicked off the team.

Having lost the opportunity to play professional football, Dwayne discovered new horizons for himself in the ring.

How to increase biceps: mass training

For this purpose, a variety of exercises are used, but only basic exercises increase mass, which involve several muscles at the same time, these include:

- lifting a barbell for biceps is the main basic exercise for increasing the size of the biceps, the grip must be constantly changed - wide (for the outer section), narrow (for the inner) and medium (for the central section of the biceps.);

- lifting dumbbells for biceps - an analogy with a barbell, but with the advantage that you can perform various variations with angles of inclination, which will allow you to use a variety of muscles;

— pull-ups with a reverse grip are a good exercise, analogous to lifting a barbell for biceps at home; in addition to the biceps, the latissimus dorsi muscles are actively involved in the work;

— kettlebells are an option for pumping up the biceps, the problem is that the weight cannot be adjusted if the kettlebells are not additional, the weight range is limited to 8,16,24 and 32 kg.

For long biceps, you need to stretch it completely, for example, an exercise - curling your arms with dumbbells on an inclined bench.

A good exercise for short biceps is curling your arms with dumbbells on an incline bench.

Skala's own training program

Monday is baby group day

— Bench press with dumbbells: 4x10-12. — Lying dumbbell flyes. 3x to the limit. - Basic bench press. 4x10-12. — Dumbbell bench press on an incline bench. 5x10-12. — Upper crossover. 4x10-12. — Bench press on an incline bench. 3x10-12.

Tuesday is leg day

— Leg press in the simulator: 4x25. — Peasant walking: 4x25. — Leg extension in the simulator: 3x20. — Leg bending in the simulator: 3x20. — Calf training in a Smith machine: 3x to the limit. — Lunges with a barbell: 3x20.

Wednesday – abdominal and arm workout

- biceps: standing barbell raise: 4x10-12. — Exercise “Hammer” (with dumbbells): 4x10-12. — Bending arms with a barbell at emphasis: 4x to the limit. - triceps: bent over arm extension with dumbbells. 3x10. — Training on uneven bars: 3x all the way. — Leg raises on the bar (press): 4x20. — Twisting: 4x20.

Thursday – Back muscle group

— Barbell row to chest: 4x10-15. — Dead deadlift: 4x10-15. — Shrugs with a barbell: 4x15. — Pull-ups, wide grip: 4x15. — Hyperextensions: 4x15. — Bent over arms with dumbbells: 4x15x. — Pull-ups of the body to a fixed bar: 3x until it stops.

Friday - shoulder girdle

— Seated bench press with dumbbells: 4x12. — Swings with dumbbells forward: 4x12. — Dumbbell lateral raises: 4x12. — Raising the barbell overhead while standing 4x12. — Raising the arms in a lying position on a bench at an angle with the stomach down: 3x10-15.

Saturday is leg day

— Leg press in the simulator: 4x25. — Peasant walking with weights: 4x25. — Extensions in the leg machine: 3x20. — Bending in the leg machine: 3x20. — Raises on toes in a calf machine or with a barbell: 3x all the way. — Lunges in the Smith machine: 3x20.

Sunday - recovery

Everything is clear here