Dwayne “The Rock” Johnson is somewhat powerful-identified for sharing clips of his enormous workout routines on social media, filming himself getting his pump on in his effectively-geared up home fitness heart (a.ok.a. the “Iron Paradise”) and explaining his general procedure to coaching. In a brand fresh video from his Saturday chest and aid routine on Instagram, Johnson affords a peer on the seated chest press methodology he uses to discontinuance the issue solid.
“Colossal chest finisher closing out my chest coaching this day,” he writes. “Alternating 20 reps per arm with managed negatives, then twin reps to fatigue with 3 2d negatives… Colossal one this day. Worked laborious. Raised the bar.” He goes on to point that he trains chest and aid collectively, and “listen[s] on quality, managed reps for an intense pump apart from bringing the amount down since they’re no longer predominant physique ingredients to no longer overwork.”
Leisurely, managed reps hold been an integral section of Johnson’s coaching routine for some time now, and he’s spoken about its benefits earlier than: particularly, how lowering the tempo on the unfavorable section of every repetition will enhance the time that the muscle spends under force, which in flip lets in him to originate a higher quality of concentric contraction. It be a straightforward but highly efficient procedure to catch completely per chance the most bang to your buck out of every find.
On the entire, this would mean lifting lighter for a a lot bigger quantity of reps (in other words, coaching smarter, no longer essentially more sturdy). In this occasion, then again, it appears love The Rock is loading more weight because it be a decrease-volume build of abode.
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