Bodybuilding

Dwayne the Rock Johnson Vs. John Cena – Workout Motivation

Published

3 years ago

February 3, 2022

Paul

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	Overhead rope extension. Cable rope curl. Bodyweight dip. Rope pushdown. I am standing EZ-bar biceps curl. EZ-bar preacher curl.	12 reps each
Legs and Calves	Hack squat Lying leg curl Seated calf raises Standing calf raises Leg press Dumbbell walking lunge Dumbbell Romanian deadlift Leg extension	(25) 4 sets (12) 4 sets (50) 5 sets (75) 5 sets (50) 4 sets (40) 4 sets (12) 4 sets (25) 4 sets
Chest	Alternating dumbbell bench press Incline barbell bench press Hammer strength incline press Flat bench flye Cable crossover Bodyweight dip	Four sets (12) 6-12 reps Four sets (12) Three sets (12) Three sets (15) until the failure of three sets
Back	Pull up Seated cable row Barbell shrug Straight-arm rope pulldown Cable lat pulldown One-arm dumbbell row Cable face pull	Four sets until failure Three sets (12) Four sets (12) Three sets (12) Three sets (12) 12-10-8-8 reps Three sets (12)
Shoulders	Standing lateral raise Bent over the lateral raise One-arm cable lateral raise Hammer strength shoulder press Seated dumbbell overhead press	Four sets (12) Four sets (10) Three sets (20) 12-10-10-8 reps Three sets (10)

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	Preacher curl Standing dumbbell curl Seated dumbbell curl Tricep dip Seated barbell extension Rope pressdown Single-arm cable press down Lying tricep extension	5 (12) 3 (12) 3 (12) Four until failure 3 (20) 3 (20) 3(10) Six until failure
Legs and Calves	Standing bodyweight leg raise Seated leg raises Standing single-leg curl Single leg extension Leg press Leg extension Squat Hack squat	4 (25) 10 (20) 4 (25) 3 (10) 5 (20) 4 (15) 4 (10) 3 (15)
Chest	Bench press Inclined bench press Cable crossovers Inclined machine press Pec dec	(10) 3 (20) 4 (15) 4 (20) 4 (15) 4
Back	Pull up Barbell shrug Deadlift One-arm dumbbell row Barbell row High pulls Lat pull down	Four until failure 5 (20) 4 (15) 5 (20) 5 (20) 4 (20) 5 (20)
Shoulders	Dumbbell lateral raise Machine lateral raise Machine overhead press Military press Seated overhead press Rear delt machine flye	3 (12) 5 (20) 5 (20) 3 (10) 3 (10) 5 (20)

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	Oatmeal (2 cups) Whole eggs (2) Cod (10 oz)	Oatmeal (with applesauce) Whole eggs (2) Egg-whites (6)
Meal 2	Veggies (1 cup) Sweet potato (12 oz) Cod (8 oz)	Protein bar
Meal 3	Veggies (1 cup) Chicken (8 oz) White rice (2 cups)	Brown rice Chicken breasts (2) Veggies
Meal 4	Veggies (1 cup) Rice (2 cups) Fish oil (1 tbsp) Cod (8 oz)	Wheat pita bread (whole) Tuna
Meal 5	Baked potato (12 oz) Steak (8 oz) Spinach salad	Whey protein shake Banana
Meal 6	Rice (2 cups) Cod (10 oz) Salad	Pasta/brown rice Veggies Chicken/fish Salad
Meal 7	Veggies (1 cup) Egg-white omelet (10) Casein protein (30 grams) Omega-3 fish oil (1 tbsp)	Cottage cheese (low fat) Casein protein

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.

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.

Related Topics:Bodybuilders John Cena Workout Motivation

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Bodybuilding

2nd Edition of Natural Bodybuilding Competition Facts

Published

4 months ago

September 5, 2024

Zizou

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

Drug Testing

Participants undergo rigorous drug testing to ensure they are not using banned substances. This can include urine tests, polygraph tests, and other methods to maintain the integrity of the competition.

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Judging Criteria

Athletes are judged based on several factors, including:

Muscle Mass: The size and volume of muscles.
Symmetry: The balance and proportion of the physique.
Conditioning: The level of muscle definition and leanness.
Presentation: Posing routines and overall stage presence.

Preparation

Competitors often spend months preparing for these events, focusing on strict diet plans, intense workout regimens, and posing practice. The goal is to achieve peak physical condition on the day of the competition.

Community and Support

Natural bodybuilding competitions foster a sense of community among athletes who share a commitment to health and fitness. Many competitors form lasting friendships and support networks through these events.

Starting training for a natural bodybuilding competition is an exciting journey! Here are some key steps to help you get started:

1. Set Clear Goals

Define what you want to achieve. Are you aiming to compete in a specific category like Men’s Physique or Women’s Figure? Setting clear goals will guide your training and nutrition plans.

2. Create a Training Plan

Focus on a well-rounded training program that includes:

Compound Movements: Exercises like squats, deadlifts, bench presses, and pull-ups are essential for building overall muscle mass.
Isolation Exercises: Target specific muscles to enhance definition and symmetry.
Progressive Overload: Gradually increase the weight or reps to continuously challenge your muscles.

3. Follow a Structured Diet

Nutrition is crucial for muscle growth and fat loss:

Caloric Intake: Calculate your daily caloric needs based on your goals (bulking or cutting).
Macronutrients: Balance your intake of proteins, carbohydrates, and fats. Aim for high protein to support muscle repair and growth.
Micronutrients: Ensure you’re getting enough vitamins and minerals to support overall health.

4. Incorporate Cardio

Cardio helps with fat loss and improves cardiovascular health. Include both steady-state and high-intensity interval training (HIIT) sessions in your routine.

5. Practice Posing

Posing is a critical aspect of bodybuilding competitions. Practice regularly to perfect your form and presentation on stage.

6. Rest and Recovery

Allow your body to recover with adequate sleep and rest days. Overtraining can lead to injuries and hinder progress.

7. Stay Consistent and Patient

Building a competition-ready physique takes time and dedication. Stay consistent with your training and diet, and be patient with your progress.

8. Seek Professional Guidance

Consider working with a coach or trainer who specializes in natural bodybuilding. They can provide personalized advice and help you stay on track.

9. Join a Community

Engage with other natural bodybuilders for support and motivation. Online forums, social media groups, and local gyms can be great places to connect.

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Qualifications

The qualifications for natural bodybuilding competitions vary slightly between organizations but generally follow these principles:

Drug-Free Status: Athletes must demonstrate they have been drug-free for a specific period, typically between 5 to 10 years. They are required to pass a drug test, usually through urine samples or polygraph tests, to prove they haven't used banned substances like steroids, hormones, or other performance-enhancing drugs (PEDs).

Membership Requirements: Competitors often need to be members of the organizing federation. For example, in the World Natural Bodybuilding Federation (WNBF), athletes must have a valid WNBF membership to compete.

Amateur and Pro Divisions: Most competitions have both amateur and professional divisions. To qualify for a pro division, an athlete must first win an amateur event or obtain a “pro card” by performing exceptionally in a recognized event.

Age and Gender Categories: Athletes are categorized by age and gender. Categories typically include juniors (under 23), open divisions, masters (over 40), and grandmasters (over 50).

Entry and Registration: Competitors must pay an entry fee and complete registration. For certain competitions, a pre-qualification based on past performance may be required.

Distinction Between Natural and Steroid-Based Bodybuilding

The main differences between natural and steroid-based bodybuilding revolve around the methods used to build muscle and the resulting impacts on the body. Here are some key distinctions:

Natural Bodybuilding

Muscle Growth: Achieved through consistent weight training, proper nutrition, and adequate rest. Muscle growth is gradual and sustainable.
Health: Generally safer with fewer side effects. Promotes overall health, including better cardiovascular health, improved metabolism, and increased bone density.
Appearance: Natural bodybuilders tend to have a more balanced and proportionate physique. Muscle definition is less extreme compared to steroid users.
Recovery: Recovery times are longer, requiring more rest between intense workouts.
Competitions: Natural bodybuilding competitions often have strict drug-testing policies to ensure participants are not using performance-enhancing drugs.

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Steroid-Based Bodybuilding

Muscle Growth: Steroids significantly accelerate muscle growth and strength gains. Results are more dramatic and achieved in a shorter time.
Health Risks: Steroid use can lead to serious health issues, including liver damage, cardiovascular problems, hormonal imbalances, and psychological effects like mood swings.
Appearance: Steroid users often have a more “enhanced” look with larger muscle mass, visible veins, and extreme muscle definition, even in the off-season.
Recovery: Faster recovery times due to the anti-inflammatory effects of steroids, allowing for more frequent and intense training sessions.
Side Effects: Visible side effects can include acne, hair loss, gynecomastia (development of breast tissue in men), and changes in secondary sexual characteristics.

Choosing Between the Two

Natural Bodybuilding: Ideal for those who prioritize long-term health, sustainable muscle growth, and a balanced lifestyle.
Steroid-Based Bodybuilding: Often chosen by those seeking rapid and extreme muscle gains, but it comes with significant health risks and ethical considerations.

Take Away

The main advantage of participating in natural bodybuilding events is the emphasis on health and sustainability. Natural bodybuilding promotes muscle growth through consistent training, proper nutrition, and adequate rest, leading to gradual and sustainable results. This approach minimizes health risks associated with performance-enhancing drugs, such as liver damage and cardiovascular issues. Additionally, natural bodybuilding fosters a balanced and proportionate physique, and the strict drug-testing policies in competitions ensure a fair and level playing field for all participants. This focus on overall well-being and ethical competition makes natural bodybuilding a healthier and more sustainable choice.

Bodybuilding

Primal Movements: Our Ultimate Guide for Maximum Results

Published

4 months ago

August 29, 2024

Zizou

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:

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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:

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.

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.