The three key exercises of The Rock for ‘Black Adam’

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    Dwayne Johnson has prepared his appearance as a leading man in ‘Black Adam’ for a decade, according to his words. However, it has been in the last phase where he has worked the most on his training to not even use padding in his superhero suit to highlight his muscles. Much of the fault has been his personal trainer, Dave Rienzi, who wanted to take ‘The Rock’ to “a whole new level”.

    The coach explained on Insider that for the actor to gain even more volume was thoroughly used with three specific strength exercises. However, Dave Rienzi reveals that they did not consist in increasing the weight of their lifts, but in maximizing “muscle fatigue” with a limited weight load.

    Aldara ZarraoaGetty Images

    One of the techniques used by The Rock was that of stop the movement at the moment when your lift was at its highest. The pause at that time squeezes the muscles so that they generate more tension and achieve the desired growth, according to the trainer. For those who cannot maintain this tension, David Rienzi recommends slowing down the exercise in the repetitions at the moment of greatest demand to gradually acquire the habit. In addition, he insists that you do not need to lift the maximum weight but what is appropriate for an intense exercise.

    In that sense, Dwayne Johnson’s coach devised isometric exercises that exploited the static positions of the exercises. Gravity is the key to these movements because it involves a type of muscle contraction that helps build strength. The most common example was toggling the bicep curls with each arm so that while one executes the strength movement the other should be at a 90 degree angle holding the dumbbell. For the trainer, the advantage is that he prevents The Rock’s joint problems and gains mobility.

    Another novelty in The Rock’s training habits have been the eccentric movements. Both in push-ups and pull-ups it suggests a kind of inverted movement. “With ‘negative’ exercises you think more about controlling your weight and your body. That makes you try harder and it’s one of the most effective techniques, in my opinion,” Reinzi explained.

    With those three exercises Dwayne ‘The Rock’ Johnson has reached a new level for his physique.

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