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.

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Bodybuilding

Mastering Bodybuilding in 2025: Top Fitness Tips for Success

Published

4 weeks ago

March 1, 2025

Sane

Bodybuilding is more than just a sport; it's a lifestyle that requires dedication, discipline, and a thorough understanding of fitness principles. As the world of fitness continues to evolve, bodybuilders must stay updated with the latest trends, techniques, and scientific advancements to achieve their goals. In 2025, several innovative approaches are redefining bodybuilding. Here are essential fitness tips for bodybuilders to excel this year.

Embrace Technology-Driven Workouts

In 2025, technology plays a significant role in bodybuilding. Wearable devices, fitness apps, and virtual reality (VR) training are now integral components of an effective workout regimen.

Wearable Devices

Modern wearables track everything from heart rate and sleep patterns to muscle activation and caloric expenditure. Utilize these devices to monitor your progress and make data-driven adjustments to your training and nutrition plans.

Fitness Apps

Leverage fitness apps for customized workout plans, progress tracking, and virtual coaching. Many apps now incorporate artificial intelligence to provide personalized feedback and recommendations.

Virtual Reality Training

VR technology offers immersive workout experiences, allowing bodybuilders to simulate different training environments and scenarios. This can enhance motivation and add variety to your routine.

Focus on Functional Strength

While hypertrophy (muscle growth) remains a primary goal, functional strength is gaining importance. Functional strength training improves overall performance, reduces the risk of injury, and enhances daily activities.

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Compound Movements

Incorporate compound exercises like squats, deadlifts, and bench presses. These movements engage multiple muscle groups and joints, promoting balanced strength development.

Core Stability

Prioritize exercises that strengthen the core, such as planks, Russian twists, and leg raises. A strong core supports better lifting mechanics and reduces the risk of lower back injuries.

Optimize Nutrition for Muscle Growth and Recovery

Nutrition is the cornerstone of successful bodybuilding. In 2025, the focus is on personalized nutrition plans tailored to individual needs and goals.

Protein Intake

Ensure adequate protein intake to support muscle repair and growth. Aim for 1.6 to 2.2 grams of protein per kilogram of body weight per day, depending on your training intensity and goals.

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Nutrient Timing

Pay attention to nutrient timing to maximize muscle recovery and growth. Consume protein and carbohydrates within 30 minutes post-workout to replenish glycogen stores and kickstart muscle repair.

Supplements

Utilize supplements wisely. Creatine, branched-chain amino acids (BCAAs), and omega-3 fatty acids are popular choices for enhancing performance and recovery.

Prioritize Mental Health and Mindfulness

Mental health is increasingly recognized as a critical component of overall fitness. Incorporating mindfulness practices can improve focus, reduce stress, and enhance performance.

Meditation

Incorporate meditation into your daily routine to reduce stress and improve mental clarity. Mindfulness meditation can enhance your mind-muscle connection during workouts.

Visualization

Use visualization techniques to mentally rehearse your workouts. Visualizing successful lifts and achieving your goals can boost confidence and motivation.

Rest and Recovery

Prioritize rest and recovery to prevent burnout and overtraining. Ensure you get 7-9 hours of sleep per night and incorporate rest days into your training schedule.

Leverage Advanced Training Techniques

Advanced training techniques can help break through plateaus and stimulate muscle growth. In 2025, several methods are gaining popularity among bodybuilders.

Blood Flow Restriction (BFR) Training: BFR involves restricting blood flow to the muscles during low-intensity exercises. This technique can enhance muscle growth and strength without the need for heavy weights.

Eccentric Training: Focus on the eccentric (lowering) phase of exercises. Eccentric training can stimulate greater muscle damage and growth compared to traditional concentric movements.

Periodization: Implement periodization into your training plan. Varying the intensity, volume, and type of exercises can prevent plateaus and ensure continuous progress.

Incorporate Recovery and Mobility Work

Recovery and mobility are essential for preventing injuries and maintaining optimal performance. In 2025, bodybuilders are paying more attention to these aspects of training.

Foam Rolling and Myofascial Release: Use foam rollers and massage balls to release muscle tightness and improve flexibility. Regular myofascial release can reduce soreness and enhance recovery.

Stretching: Incorporate dynamic stretching before workouts and static stretching after workouts. Stretching improves range of motion and prevents muscle imbalances.

Cryotherapy and Hydrotherapy: Explore recovery techniques like cryotherapy (cold therapy) and hydrotherapy (water therapy) to reduce inflammation and accelerate muscle recovery.

Engage in Continuous Learning and Community Building

The fitness industry is constantly evolving, and staying informed is crucial for success. Engage in continuous learning and connect with the bodybuilding community for support and motivation.

Educational Resources: Read books, watch videos, and attend seminars to stay updated on the latest research and trends in bodybuilding.

Community Engagement: Join online forums, social media groups, and local bodybuilding clubs. Sharing experiences and knowledge with fellow bodybuilders can provide valuable insights and encouragement.

Professional Guidance: Consider working with a certified personal trainer or coach. Professional guidance can help you optimize your training and nutrition plans, ensuring you're on the right track.

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We've also introduced a new feature that many of you have requested. To assist you in choosing your next program, you can now preview each day of any program from its detail view. This feature lets you see all the included workout videos and content before you schedule it, ensuring you know exactly what to expect.

Conclusion

In 2025, bodybuilding is more than just lifting weights; it's a holistic approach to fitness that encompasses technology, nutrition, mental health, and advanced training techniques. By embracing these fitness tips, bodybuilders can achieve their goals, stay injury-free, and enjoy a fulfilling fitness journey. Remember, consistency and dedication are key to success in bodybuilding. Stay committed, keep learning, and most importantly, have fun on your path to becoming the best version of yourself.

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Bodybuilding

2nd Edition of Natural Bodybuilding Competition Facts

Published

7 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.

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