Bodybuilding
Dwayne the Rock Johnson Vs. John Cena – Workout Motivation
Dwayne the Rock Johnson and John Cena are former WWE superstars who dominated the rings in the 90s and 2000s. Both have had successful wrestling careers that have seen them bag many awards and honors. Their massive physique and muscular bodies have been featured in several films. Many people don't know that the two have invested heavily in their figures through Workout training and diet. Surprisingly, the Rock and John Cena have unique approaches to bodybuilding that have worked out well for both of them. This article will compare the two legends and see precisely what shaped their careers for so long.
Stats
The Rock Johnson | John Cena | |
Height | 6'5" | 6'1" |
Weight | 262 lbs | 240 lbs |
D.O. B | 1972 | 1977 |
WWE Titles | 17 | 19 |
WWE Debut | 1996 | 2001 |
Training and Exercises
The Rock – if you usually follow The Rock on Instagram, you know he doesn't shy from sharing his secrets. Recently, The Rock started doing workouts corresponding to a role he would play in his next movie. Every part is unique and requires a different body which The Rock must attain at all costs despite his aging physique. For instance, he worked hard for the movie Adam and Eve, where his form was much needed.
For his role as Hercules, The Rock had a crazy workout plan very few people could manage. He used to do it five days a week for up to 6 weeks. Here is a glimpse of his weekly workout plan in no particular order.
Workout
Body Part | Exercises | Sets (Reps) |
Arms |
|
|
Legs and Calves |
|
|
Chest |
|
|
Back |
|
|
Shoulders |
|
|
Sometimes The Rock does his workouts while recording himself. This is an excellent chance to do it alone if you have the equipment but trust me, it will be tough.
As for his role in Black Adam, The Rock worked on his upper body from Monday to Friday, with a rest on Tuesday. He would do leg exercises on Saturday and other activities targeting specific muscles.
John Cena
Another beast in the gym, the man you cannot see, hasn't got many film roles, unlike The Rock. But that does not stop him from performing insane exercises if need be. Some people wrongly assume that Cena's physique is purely a result of his genetics. The truth is that this guy works harder than the average bodybuilder, and the results are there to be seen. If you want to know he earned that fantastic body, check his weight in high school and compare it to now; he now weighs 240 pounds, which is twice his weight back then.
John Cena's workout schedule is a bit fixed compared to The Rock's. Apart from regular training, Cena performs 60 sets of crunches after every day of training. Here is a breakdown of the legend's weekly training exercises.
Workout
Body Part | Exercises | Sets (Reps) |
Arms |
|
|
Legs and Calves |
|
|
Chest |
|
|
Back |
|
|
Shoulders |
|
|
Diet plans
The Rock and John Cena have unique meal plans that have helped them get where they are in terms of physique. We are going to compare the seven-day meal plans of the two giants.
Meal (Quantity) | The Rock Johnson | John Cena |
Meal 1 |
|
|
Meal 2 |
|
|
Meal 3 |
|
|
Meal 4 |
|
|
Meal 5 |
|
|
Meal 6 |
|
|
Meal 7 |
|
|
As you might have noticed, John Cena's meals are not restricted much compared to The Rock's. However, that diet plan has worked for him, as did The Rock's. It is also important to note that these meal plans are altered from time to time as the circumstances dictate. Also, the overall diet restriction for the two is that they should eat enough food with protein while making healthy choices.
Related Article:: The Correct Diet Plan That Complements Your Bodybuilding Cycle!
Workout Equipment
Workout equipment is universal for everyone who visits the gym, but some prefer some more. For instance, apart from regular gym workout equipment, the following is The Rock's other preferred gear:
- UA sport wireless train headphones.
- Actual wireless flash project Rock buds.
- UA Project Rock 1 sporty kicks.
- UA HOVR Phantom project Rock shoes.
- Project Rock Terry short-sleeved hoodie.
- Project Rock 90 bag.
The Rock, John Cena, and other successful fitness gurus have one thing in common; they constantly invest in their equipment. Dieting alone will not help you acquire that fantastic body and physique. It would be best if you bought quality equipment that will serve your needs for an extended period. Quality gym equipment is characteristically costly but will outlast obsolete ones purchased on the streets. So, the first step towards working to become like these legends is to invest in your gear and equipment. Most importantly, ensure your body gear is comfortable enough to perform various exercises.
One must also have a healthy, well-balanced meal plan to supplement training. It would be best if you had more protein and measured amounts of calories in your diet. But if you're unsure what meals to take, consult your trainer for appropriate guidance. It is essential to watch your diet to avoid losing the gains you've made at the gym; the reverse is also true.
Discipline
Finally, you might not get to the top without a robust training program and discipline. The first sign of failure is not having a workout plan and not sticking to one. The Rock and John Cena are very disciplined regarding training and other things related to their careers. You don't have to degrade your schedule over petty things that don't contribute much to your overall success. Also, create time for things you failed to do because something important came up, and don't procrastinate. Do this and watch your star rise above the bodybuilding legends we know today.
Overall
If you're looking for role models to look up to as far as bodybuilding and fitness are concerned, look no more because you have them in The Rock and Cena. Follow their social media accounts and see what we are talking about. However, we want to warn beginners to be careful about copying everything these pros do because it takes them time and effort to get there. Start small, and with hard work and determination, you will get there eventually. There are more inspirational bodybuilding articles on our blog. Consider reading all of them; your bodybuilding career will be blissful.
Bodybuilding
Top Video Games for Bodybuilders in 2024
There are several video games that can be great for bodybuilders, combining fitness and fun! Here are some of the best options:
Ring Fit Adventure (Nintendo Switch)
The game uses the Ring-Con and Leg Strap to guide you through various exercises and adventures. It's a fun way to get a full-body workout while playing a game.
Fitness Boxing 2: VR Boxing Remastered (PlayStation VR)
It offers a full-body boxing workout with a variety of punches and combos. It's a great way to improve your fitness while enjoying a virtual boxing experience.
Must Read: Marvel-Inspired Training Clothing on Amazon
Just Dance 2024
This popular dance game gets you moving to the beat with a variety of songs and dance routines. It's a fun way to burn calories and improve your coordination.
Zumba Fitness
Burn It Off (Nintendo Wii): This game offers a fun and energetic Zumba workout, perfect for those who enjoy dancing and want to get a good cardio workout.
Yoga for Beginners
If you're looking for a more relaxing workout, yoga games can help improve flexibility and reduce stress. Many of these games offer guided yoga sessions that you can follow along with.
Gym Tycoon
This game lets you build and manage your own gym, complete with various workout equipment and fitness classes. It's a great way to learn about different exercises and how to create effective workout routines.
The Sims 4: Fitness Stuff Pack
This expansion pack for The Sims 4 adds fitness equipment and activities to the game, allowing you to improve your character's fitness and join the athlete career.
Grand Theft Auto: San Andreas
While not a traditional fitness game, this classic game includes bodybuilding activities that can help your character gain muscle and improve fitness.
Knockout Home Fitness (Nintendo Switch)
This game offers a variety of boxing workouts that can help improve your strength and endurance.
Gym Simulator 24 (PC)
In this simulation game, you can build and manage your own fitness empire, creating workout routines and managing gym equipment.
Let's Get Fit (Nintendo Switch)
This game focuses on pure workouts, allowing you to set programs and follow along with digital trainers for a customized fitness experience.
Beat Saber (VR)
A popular VR game where you slash blocks to the beat of the music, providing an intense full-body workout.
Synth Riders (PlayStation VR)
This game combines freestyle dance and fitness, offering high-tempo tracks and multiplayer modes for a fun and energetic workout.
Yoga Master (PlayStation)
Designed by professional yoga coaches, this game offers a variety of yoga lessons and poses to improve flexibility and reduce stress.
Les Mills Bodycombat (PlayStation VR)
A martial arts-inspired workout game with a range of workout plans and coaching to keep you motivated.
OhShape Ultimate (PlayStation VR)
This game provides a full-body cardio workout with six sessions and two difficulty levels, designed to engage every part of your body.
These games offer a mix of cardio, strength, and flexibility workouts, making them great additions to your fitness routine.
Related Article: Supplemental Breast Milk for Bodybuilders
Bodybuilding
2nd Edition of Natural Bodybuilding Competition Facts
Natural bodybuilding competitions are designed to promote and celebrate athletes who build their physiques without the use of performance-enhancing drugs. These events emphasize fair play, health, and the natural development of muscle mass and definition.
The second edition of natural bodybuilding competitions has gained momentum globally, particularly focusing on drug-free athletes. These competitions are hosted by various organizations like the INBA/PNBA (International Natural Bodybuilding Association/Professional Natural Bodybuilding Association) and OCB (Organization of Competitive Bodybuilders).
In 2024, several notable events have been planned, including the INBA Natural Universe and INBA World Cup, both of which emphasize natural bodybuilding through rigorous drug testing policies. These events aim to showcase competitors who adhere to strict drug-free protocols, and winners often earn pro cards allowing them to compete in higher-level professional competitions.
These competitions focus on categories like men's bodybuilding, classic physique, and women's figure and bikini, among others. Athletes undergo polygraph and urine tests to ensure compliance with natural bodybuilding standards. The winners often receive medals, trophies, or pro status
Bodybuilding
Primal Movements: Our Ultimate Guide for Maximum Results
Primal movements are fundamental, natural movements that our bodies are designed to perform. Incorporating these into your training can enhance strength, mobility, and overall fitness. Here’s an ultimate guide to primal development and movements for bodybuilders:
Buy Cut Long 300 by Dragon Pharma
Understanding Primal Movements
Primal movements are basic, functional movements that mimic the natural actions humans have performed for thousands of years. These movements are essential for developing a strong, balanced, and resilient body. They can be categorized into seven primary patterns:
Related Article: How Much Do You Know About B-AET? A Fat Burner You’ve Been Missing
- Push
- Pull
- Squat
- Lunge
- Hinge
- Rotate
- Gait (Locomotion)
The Seven Primal Movement Patterns
Push
Description: Involves moving a weight or resistance away from your body.
Examples: Push-ups, bench press, overhead press.
Muscles Worked: Chest, shoulders, triceps.
Pull
Description: Involves drawing a weight or resistance towards your body.
Examples: Pull-ups, rows, bicep curls.
Muscles Worked: Back, biceps, forearms.
Squat
Description: A fundamental lower-body movement where you lower your hips from a standing position and then stand back up.
Examples: Bodyweight squats, barbell squats, goblet squats.
Muscles Worked: Quadriceps, hamstrings, glutes, calves.
Lunge
Description: A single-leg movement that involves stepping forward, backward, or to the side and lowering your hips.
Examples: Forward lunges, reverse lunges, lateral lunges.
Muscles Worked: Quadriceps, hamstrings, glutes, calves.
Hinge
Description: Involves bending at the hips while keeping a neutral spine.
Examples: Deadlifts, kettlebell swings, hip thrusts.
Muscles Worked: Hamstrings, glutes, lower back.
Rotate
Description: Involves twisting or rotating the torso.
Examples: Russian twists, woodchoppers, cable rotations.
Muscles Worked: Obliques, abdominals, lower back.
Gait (Locomotion)
Description: Involves movements that propel the body forward.
Examples: Walking, running, crawling, bear crawls.
Muscles Worked: Full body, with emphasis on legs and core.
Benefits of Primal Movements
Functional Strength: Primal movements enhance your ability to perform everyday tasks efficiently and safely.
Improved Mobility: These movements promote flexibility and range of motion, reducing the risk of injury.
Balanced Development: By working multiple muscle groups, primal movements ensure balanced muscle development.
Core Stability: Many primal movements engage the core, improving overall stability and strength.
Increased Caloric Burn: Compound movements like these burn more calories, aiding in fat loss and conditioning.
Incorporating Primal Movements into Your Training
Warm-Up: Start with dynamic stretches and light cardio to prepare your body.
Compound Exercises: Focus on compound exercises that incorporate multiple primal movements.
Progressive Overload: Gradually increase the weight or resistance to continue making gains.
Variety: Mix up your routine to prevent plateaus and keep your workouts interesting.
Recovery: Ensure adequate rest and recovery to allow your muscles to repair and grow.
Sample Primal Movement Workout
Warm-Up: 5-10 minutes of light cardio and dynamic stretching.
Workout:
Push: 3 sets of 10-12 reps of push-ups or bench press.
Pull: 3 sets of 10-12 reps of pull-ups or rows.
Squat: 3 sets of 10-12 reps of bodyweight or barbell squats.
Lunge: 3 sets of 10-12 reps per leg of forward or reverse lunges.
Hinge: 3 sets of 10-12 reps of deadlifts or kettlebell swings.
Rotate: 3 sets of 15-20 reps of Russian twists or cable rotations.
Gait: 3 sets of 30-60 seconds of bear crawls or sprints.
Cool-Down: 5-10 minutes of static stretching and deep breathing exercises.
1. Warm-Up and Mobility Drills
Start your workout with primal movement-based warm-ups to prepare your body. For example:
- Dynamic stretches: Incorporate lunges with a twist, leg swings, and arm circles.
- Mobility drills: Include exercises like hip circles, cat-cow stretches, and thoracic rotations.
2. Compound Exercises
Add primal movements as the core of your workout. Here’s how you can structure it:
- Push Day: Combine bench presses with push-ups.
- Pull Day: Mix pull-ups with rows.
- Leg Day: Integrate squats and lunges with deadlifts.
3. Supersets and Circuits
Create supersets or circuits that include primal movements:
- Superset Example: Pair squats with pull-ups or push-ups with lunges.
- Circuit Example: Rotate through exercises like kettlebell swings, bear crawls, and Russian twists with minimal rest.
4. Functional Training Days
Dedicate one or two days a week to functional training focused on primal movements:
Sample Functional Workout
-
- Warm-Up: 5 minutes of dynamic stretching.
- Circuit: 3 rounds of:
- 10 push-ups
- 10 pull-ups
- 15 squats
- 10 lunges per leg
- 15 kettlebell swings
- 20 Russian twists
- 30 seconds of bear crawls
- Cool-Down: 5 minutes of static stretching.
5. Active Recovery
Use primal movements on active recovery days to promote mobility and flexibility:
- Activities: Light yoga, walking, or gentle bodyweight exercises like lunges and squats.
6. Progressive Overload
Gradually increase the intensity of primal movements by adding weights or resistance bands:
- Example: Start with bodyweight squats, then progress to goblet squats, and eventually barbell squats.
7. Listen to Your Body
Pay attention to how your body responds to these movements and adjust accordingly:
- Modify: If a movement feels too challenging, modify it to suit your fitness level.
- Rest: Ensure you’re getting adequate rest and recovery to prevent overtraining.
Read More: Cellular Alchemy to Restore Testosterone Levels
Sample Weekly Routine for Primal Movements
Monday: Push Day
- Bench Press
- Push-Ups
- Overhead Press
Tuesday: Pull Day
- Pull-Ups
- Rows
- Bicep Curls
Wednesday: Leg Day
- Squats
- Lunges
- Deadlifts
Thursday: Functional Training
- Circuit of primal movements (as outlined above)
Friday: Active Recovery
- Light yoga or walking
Saturday: Full-Body Workout
- Combination of push, pull, squat, and hinge movements
Sunday: Rest Day
By incorporating these primal movements, you’ll enhance your functional strength, mobility, and overall fitness. If you have any specific goals or need further customization, feel free to ask! Happy training.
For optimal performance in primal movements before a bodybuilding competition, consider these supplements:
Pre-Workout Supplements: These can provide energy and enhance performance. Look for products containing creatine, nitric oxide stimulators, and caffeine.
Post-Workout Supplements: Essential for recovery, including protein powders, BCAAs (Branched-Chain Amino Acids), and multivitamins.
Fat Burners and Metabolizers: These can help in reducing body fat while maintaining muscle mass. Ingredients like green tea extract and L-carnitine are popular.
Adaptogens: Supplements like ashwagandha and rhodiola rosea can help manage stress and improve endurance.
Conlusion
Primal movements, which include squatting, lunging, hinging, twisting, walking, pushing, and pulling, benefit from a strong foundation of functional strength and mobility. Ensuring your body is well-nourished and recovered will help you perform these movements effectively.
Incorporating primal movements into your bodybuilding routine can lead to significant improvements in strength, mobility, and overall fitness. By focusing on these fundamental patterns, you can build a well-rounded, resilient body that performs well both in and out of the gym.
-
Steroids2 years ago
VOX Testing: Why Bodybuilders Must Have It Tested Regularly
-
Steroids2 years ago
Shavers and Other Body Grooming Equipment for Bodybuilders In 2023
-
Steroids2 years ago
ChatGPT and Other Avenues to Find Great Bodybuilding Coaches
-
Steroids1 year ago
Best Oil Recommendations Before Competition for Subtle Shimmer
-
Steroids1 year ago
Powerlifting Vs Power Building: Find Out the Big Difference and When to Shift Between the Two
-
Nutrition1 year ago
Everything Nutritional Food: What’s Too Much Or Too Little
-
Beginners1 year ago
Tren Cycle for Beginners
-
Anabolic Steroids1 year ago
Legality of Anabolic Steroids In Latin America
-
Bodybuilding Products8 months ago
Telmisartan In Bodybuilding: An Expert’s Advice
-
Bodybuilding1 year ago
Competition Prep Cycle for Pro Bodybuilders
-
Bodybuilding10 months ago
List of FDA-Approved Peptides
-
Anabolic Steroids7 months ago
How Much Do You Know About B-AET? A Fat Burner You’ve Been Missing
-
Bodybuilding1 year ago
Chia Seeds in A Bodybuilder’s Diet: An Expert’s Advice
-
Steroids10 months ago
Trenbolone: Why it Remains A Beast In the Market
-
Anabolic Steroids1 year ago
Natural Steroids for Bodybuilding
-
Anabolic Steroids11 months ago
Start The New Year Strong With These Tips
-
Beginners1 year ago
Calisthenics: Secret to Building A Better Upper and Middle Body
-
Bodybuilding12 months ago
Unique Things That Have Redefined Mr Olympia Over The Years
-
Steroids6 months ago
Major Bodybuilding Peptides Explained
-
Product Reviews7 months ago
Top Vitamins for Skin Health
-
Bodybuilding6 months ago
Here Is How To know Your MRV (Maximum Recoverable Volume)
-
Bodybuilding Products7 months ago
TRT Add-ons: The Ultimate Guide
-
Bodybuilding9 months ago
How Much Is Too Much Cardio? Understanding Heart Rate Zones
-
Bodybuilding5 months ago
Hormone Replacement Therapy (TRT) Cycle Guide
-
Bodybuilding9 months ago
The Importance of Scaptions in Female Athletes