02.11.2014

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He is gonna be in the big screen again and this time as Hercules, the son of Zeus.   The movie Hercules is going to be out on July 25, 2014 and I can’t wait to watch it. Each body is different, and remember, it takes years to build the dream body not just one cycle of dieting and lifting.
Think of Dwayne, the guy trained all his life to be a football player, then a wrestler and now for his super hero roles.
But I’ve put together some key points of Dwayne’s diet and workout plan for the Hercules role that will help you gain muscle. Dwayne worked out 6 to 7 days per week for about 6 months for the Hercules role.  He prefers to workout early in the morning like 4 AM.
For upper body: isolate each muscle, meaning only workout one muscle group per day, and do 4 sets of 12 reps for 6 different exercises.


With lower body you notice that the number of reps increases so this means you want to lift a moderate weight in order to be able to do the full set.
As far as supplements his daily regime included glucosamine, multivitamins., glutamine, branched-chain amino acids, chondroitin, and one protein shake a day, which he drank after training. Every now and then The Rock has a cheat meal… that makes your cheat meal looks really cute and healthy! So if you have been eating squeaky clean for quite some time but are at a plateau, consider adding a cheat meal to your weekly meal plan and see if that makes the difference that has been eluding you!!
For more on Clean Eating and Fitness, contact me for information on my Clean Eating or Fitness Based Challenge Groups! The guy is a beast when it comes to weight lifting and fitness life style commitment.  He is also, in my opinion, a great actor and probably underestimated by most people.


Yeah so do I lol.   One thing I’ve learned is to never compare yourself to anyone else especially with the Rock lol.
It’s easy to get discouraged and lose focus so first keep your goals in sight and remind yourself that quitting is not an option.  Stop the small talk at the gym and focus on the weights.



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