If you do want to improve your body, then it sounds like you’re just lacking motivation. Can you please advice as to how many pounds should I start lifting first and what would be the next steps? Also, try to make sure to drink alkaline water, or at least water that has gone through reverse osmosis. The leaner you stay, the more muscle you can add. Go ahead and lower reps for Saturday, as it makes sense. ; Shovel it in #SpoonThugggin. They’re great for people who aren’t sure about supersets, pyramids and that sort of thing…It’s up to each person, whether or not they want to do the advanced moves. So, do the Hercules workout is that's your focus. So, I only take half a pack, instead of the 2 suggested. Great post! Love the posts of the workout. Fish is amazing because of the omega 3s. It shows two different workouts for that day with different exercises and rep ranges. Although there is no mention at Bodybuilding.com, I link to a Rock Instagram showing how he starts his chest routine. Is the workouts correct because the first day says chest/shoulders but is chest an abs and on the back day there are calf exercises. Push yourself, hit it strong and be sure to concentrate on good form. Still, secondary sources play a very important role in getting us a ton of information. I suggest taking a pre-workout. On June 29th The Rock tweets about his Hercules diet: As a kid I mixed Frosted Flakes and Golden Grams every AM. Thank you for signing up. So far I got the chest workout on Mondays and legs on Tuesday. Why baked potato instead of a sweet potato? However, once you try the Pain & Gain workout, you won't want to try anything else. Dwayne Johnson, The Rock diet for Hercules highlights: Eating right is crucial, and will help you lose weight and build muscle at the same time. Yes, and that workout is if you’re really serious about abs. I definitely saw results last time so I wanted to tackle the Rock’s Hercules routine for the next 3-4 months. At the end of his 6 months of training, he had some tequila and halibut with his girlfriend. His trainer, George Farah talks about low carbohydrate diets work: Too many bodybuilders rely on carbohydrates when they’re trying to add muscle mass. The lower the GI, the better the carb is at keeping at off your body. This will work the higher, and then the lower, parts of your lats. I did the pain and gain work out last year and saw a very good increase in strength and just taking protein. Or are they about the same? Man this is a lot of hard work. The newest Hercules workout is based on his actual workout, but is an easier version than the one above. I switched to Animal Pump and found it better. If Saturday’s routine is the heavier leg day, should the reps decrease? Some aspects you’ll find the same, while there are some twists. You mentioned trying the Pain & Gain workout, too. For this reason, I would opt for Animal Pump. This is where your muscles, and the support cells around them, all get bigger. Just have fun, and run at a decent pace. I use Animal Pak and Animal Pump. But, I am finding it easier to use his recent posts, as we don’t have to wonder what a “one legged press with dumbbells means.” We now know that he use a Hack Squat Machine to complement this exercise. The Rock … Pre-workout: Try Animal Pump or Cellucor C4 Extreme For now, go with the “detailed tutorials.” I will update the table later today. Your information has been successfully processed! Your cardio should involve more HIIT than low-interval training. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), The Rock’s 4-Week Plan for a Herculean Physique, Mediterranean Diet May Boost Heart Health, Actor Kevin Durand's Constant Transformation, Take Baking Soda to Prevent Muscle Soreness, Northern Chill Gives Back to America’s Heroes, Phil Heath Officially Started His Olympia Prep, Breathing Tips From Halle Berry's Trainer, Flex Lewis Took a Year Off Before — It Paid Off, Shaq Talks Mr. Olympia and Bodybuilding Motivation, HIIT 100s: Carve Up a Chiseled Physique in 6 Weeks. Less important: When The Rock envisioned himself as Hercules, he decided that pulling oxen around all day must mean that Hercules had big, strong legs. A week later The Rock tweeted about his diet: Pre-workout breakfast: chicken breast, white rice & cream of wheat. 3. I am looking to loose fat and weight and build strength & endurance. If you’re doing this as a 3 month program to get in the best shape of your life, you’re fine. I'm not to keen on the green coffee extract, but otherwise it looks great. Enjoy the pain.”, For the chest workout The Rock says: “Goodbye bird chest…Hello gorilla pecs. But, he says he’s not sure if they were even steroids. Can you please tell me more and explain me about the weights what “The Rock” using in his arm days? Does he only do the first set of 15 reps for arms or is it for all muscle groups?