When The Rock records its workouts and wants to share them on social media, it rarely leaves something in the tank. In his latest Instagram posts, actor Dwayne Johnson showed a brutal routine that pushes you to serious limits with drop-sets, a proven lifting technique that costs a lot of effort to give and reward you.
"Drop sets are a great way to push your body safely to its limits without risking injury, allowing you to work repeatedly to the point of technical failure," says Men's Health Fitness Director Ebenezer Samuel, CSCS "The game plan is simple: you do as many good reps as you can, but as soon as your mechanics fail, you fall on a weight that allows you to do more repetitions, challenging the muscle further without causing the mechanical mistakes that could
The workout on the chest was specially filmed for Johnson's latest project "Rock Under Armor" ̵
In this post, Johnson burns his chest with a machine press that Tupac and Dr. Dre in the background shows. For the drop set he runs down the weight. He starts with four plates on each side, pushes through his reps, then quickly removes a plate from each side before returning to the repeats immediately. He works until he fails, drops the weight and continues until he only pushes one plate and switches his arms for a one-sided breastpump.
The training also required a nasty cable hold with a short hold and chest pressures at the end of the set for extra muscle stimulation.
After the flies, The Rock moves straight into the depths, where the drop sets become really rough. He starts with one of his favorite accessories in the gym, Chains, for an extra charge. After doing repetitions until failure, he drops the chains. He follows them with standard reps – but that's not the end of his drop set hell. After a failure, Rienzi pushes Johnson through a final series of negative repetitions and counts as a Johnson strain to stay in control.
Speaking with Rienzi about John's leg training earlier this year, the coach used similar principles to propel the actor with a final set of weighted lunges. "We're aiming for muscle fatigue," Rienzi said. "I'm not trying to load where he spouts a crazy amount of weight, and he's only taking 12 steps." The same applies to this breast routine, in which Rienzi's favorite exercise principles are applied, eg. B. muscle fatigue without excessive stress. He does so using time under tension techniques, static grips, and negative reps to add even more muscle building potential to the lift sessions.
Want to use drop sets to build muscle, just like The Rock? Give it a try – all you need to know is that you do not lose weight every time you exercise. "This is an advanced technique, so use it wisely," Samuel advises MH . "Avoid using it in every exercise in a body part workout and it's best used as a finisher in a workout."