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The Rock used this "12 Laboratories" diet to quickly build muscle for Hercules



Dwayne & # 39; The Rock & # 39; Johnson comes in many forms – the men's health coverage facility is a philanthropist, a tequila maker, father of three former professional soccer players, serial weight lifters, wrestlers, and cheat day cheats. At one point, he was also Hercules – the Greek hero and god at the head of the 2014 eponymous publication, directed by Brett Ratner.

While the film polarized with critics, it gained attention and press in other areas. That said, The Rocks enormous, battle-tested physique that Olympus himself was worthy of. It was the result of a challenging task – to realistically portray an ancient Greek demigod ̵

1; that was tackled with hardcore training (more on that later) and a daunting shift in calorie intake.

Cue Dwayne Johnson & # 39; 12 Laboratories & # 39; diet: an absolute giant of a nutritional plan in which the six-foot-five Hercules star seven meals a day over a 22 -Week plan consumed. "For & # 39; Hercules & # 39; I chose the demigod look: big and mean. If you play a character like Zeus' son, you only get one shot," said Johnson.

"The intensity of the training definitely increased, as did the training volume. I really wanted to make it the final version of Hercules. We wanted to make it darker and based it on Steve Moore and Admira Wijayas & # 39; Hercules: The Thracian Wars & # 39; Graphic Novel, which is pretty dark. "

Johnson needed calories to promote this extreme exercise program, which lasted almost half a year. Many of them. In a tweet from 2014 with the title: "Our training is key, but nutrition is crucial", the skirt shared the exact details of his immense menu. They were as follows.

  • Meal 1: 10 ounce fillet with four egg whites, 50 ounce oatmeal or wheat cream (measured dry).
  • Meal 2: 8 ounces of chicken, 2 cups of white rice, 1 cup of broccoli
  • Meal 3: 8 ounces of halibut, 2 cups of white rice, 1 cup of asparagus
  • Meal 4: 8 ounces of chicken, 12 ounces of baked potato, 1 cup of broccoli
  • Meal 5: 8 ounces of halibut, 1.5 cups of white rice, 1 cup of asparagus
  • Meal 6: 8 ounces of fillet, 90z of baked potatoes with salad
  • Meal 7: 30 g casein protein, 10 egg whites with onions, peppers and mushrooms

    "It was hard work, discipline and balance. I had carbohydrates with every meal, so there was always a balance between proteins, carbohydrates and fats, "said The Rock. Johnson also devoted an impressive amount of time to training to put this nutritional payload into practice.

    "I start exercising fairly early, around 4am. When I film, I do cardio and I lift before going to the set. I train about six days a week, and even when I'm not filming, I stand I love exercising when the sun comes up because I can put on my headphones and get off the crazy treadmill that everyone's life. I put on my headphones and listen to my music and I'm 100 percent focused there's no wasted time or effort when it comes to me and the weights, "he explained.

    "I train for about 90 minutes or maybe an hour and 45 minutes. When I go to the gym, I come! I train hard, I come to kick my ass – rattle and hit. With something like" Hercules "I was in costume and makeup for a few hours before the shoot, so I had to go to training early." According to Military.com, Dwayne Johnson's Hercules chest training looked something like this:

    • Dumbbell Bench Press, 4 sets of 10-12 reps
    • Flat Bench Cable Fly, 3 sets until failure [19659017] Barbell bench press, 4 sets of 10 = 12 repetitions
    • Incline Dumbbell Press, 5 sets of 10–12 repetitions
    • Low Cable Crossover, 4 sets of 10–12 repetitions
    • Barbell Incline Bench Press, 3 sets of 10–12 repetitions

      In addition, his arm and stomach session looks just as hard:

      • Barbell Curl, 4 sets of 10–12 repetitions
      • Hammer Curl, 4 sets of 10–12 repetitions
      • Spider Curl, 4 sets until failure
      • Triceps pushdown, 3 sets with 10 repetitions
      • Dips, 3 sets until failure
      • Hanging Leg Raise, 4 sets with 20 repetitions
      • Rope Crunch, 4 sets with 20 repetitions
      • Russian T wist, 4 sets of 20 repetitions


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