To get “million dollar muscles”, The Rock must follow an extremely strict diet and exercise regimen.
“Million Dollar Muscles” by The Rock.

Recently on his personal page, 48-year-old The Rock star Dwayne Johnson posted a series of pictures of him practicing to prepare for the role of Black Adam. Dwayne The Rock Johnson wrote: “I started 2020 with extremely hard training for my new role of Black Adam. This is already in my blood.”

The Rock actor Dwayne Johnson has a height of 1m93 and a weight of 122 kg. The actor’s muscular, ideal body is the desire of millions of men around the planet. To have such a body, The Rock must follow a strict diet and exercise regimen.

Heavy training for each muscle group. Training with high intensity for years.

Every day, he spends an hour on cardio to warm up his muscles, then starts lifting weights for an hour and a half to warm up his body. The Rock focuses on building a very special muscle group by focusing on one main muscle group each week such as: arms, legs, abdomen, chest … According to this actor, the human body has many types of muscles. In which type 1 muscles are small muscle fibers that are easily stimulated with daily light exercises. But with type 2 muscle fibers, which are larger muscle fibers, they are only stimulated when there is intense activity and type 1 muscle fibers are already fatigued.

He mainly does weight training to develop muscle groups.Research by scientists found that to activate large muscle fibers, people like The Rock either have to train with heavier weights, or have to train with more repetitions per set.

Wear headphones while exercising.

Whether or not to wear headphones while exercising is controversial, but Johnson has applied this way to maximize focus. “I put on headphones,” he said. I listen to music. I’m 100% focused. It’s not a waste of time and effort to work out for yourself and your weight.”

He always wears headphones when he exercises. The actor’s muscle mass is built from exercise and eating, and eats 10 times more meat than the average person.

Regarding nutrition, The Rock also freely shared that he needed 6-7 meals a day with a total amount of meat up to 4-5 kg and estimated about 5 to 8 thousand calories. The amount of meat loaded into his body is 10 times that of the average person to meet the nutritional needs of the body for exercise. In which are mainly red meats such as: pork loin, beef… “It’s enough protein to build lean muscles. And everything in the diet is carefully measured according to the body goals that I aim for. High in protein, rich in good carbs and lots of vegetables, nutrition is very important”, the actor shared.

Red meat is a good source of muscle building and growth nutrients.