Dwayne ‘The Rock’ Johnson

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From WWE to his recent appearances in films such as Fast and Furious and Hercules, Dwayne ‘The Rock’ Johnson is well known for his impressive physique. Johnson has always been a big guy, at 6 foot and 5 inches he weighs an impressive 260 pounds, but says the key to maintaining his appearance is consistency and hard work. ‘Always be the hardest worker in the room’ being one of his famous quotes. But what does The Rocks diet and training look like?

The Rock’s Nutrition and diet

If you know anything about The Rock you will probably have heard of his legendary cheat day. After being on an intense diet, where he had to consume 7 meals a day for 150 days, a cheat day was well deserved. So on the 151st day he had 12 pancakes, 4 double dough pizzas and 21 brownies! That’s bound to satisfy all of the bodies’ cravings, but it’s important not to take the wrong message from this story, The Rock had perfect nutrition guide for almost half a year before treating himself! While cutting he, like the rest of us, is consuming multiple meals a day with a high protein content to try and preserve muscle mass while burning fat. While dieting for his role in Hercules Johnson said ‘I had glutamine, branched-chain amino acids, chondroitin, and one protein shake a day, which I drank after training’. This demonstrates the importance of supplementation to his nutrition. Consuming a protein shake post-workout will ensure his body has enough protein to fuel muscle growth and repair, likewise BCAA’s and amino acids help to prevent the breakdown of muscle. Chondroitin helps to increase his joint mobility; this is especially useful for older guys with joint pain. However Johnson also stresses the importance of eating good food alongside his supplements. His meals are based on foods such as egg whites, filet mignon, chicken, fish, oatmeal, broccoli, asparagus, baked potato, cream of rice, salad and complex carbs. Obviously not everyone can be as strict as The Rock in ensuring each of our meals is so packed full of protein, therefore protein shakes are a great option to ensure you get that extra protein content. Check out the range of Protein shakes from MaxiMuscle to help you build muscle.


The Rocks philosophy on training is to work damn hard! He regularly does cardio at 4 am which is then followed by hitting the iron. While getting into shape for Hercules, Johnson worked out 6 days a week. His split involved two leg days, chest day, shoulder day, back day and an arms and abs day. Each workout had a typical volume of 6 to 8 exercises each being 4 sets, taking about 90 minutes in total. This is a perfect example of how overloading the body forces it to grow and adapt. Although many of you won’t be able to achieve such a high volume straight away, it demonstrates that getting the body of yours dreams isn’t easy, it has to be earned.

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