Dave Rienzi , the strength and conditioning coach who helped Henry Cavill build lean muscle while getting into monster-hunting shape with regard to The Witcher , recently worked with Dwayne “The Rock” Johnson on the superhero movie Black Adam , and has been offering insight over on his Instagram into the rigorous training plan they used to pack upon even more gains to his already massive frame.
“Remember, there’s no padding in the particular suit; that’s his physique, and that entire body we had in order to hold the entire film, ” he says. “DJ had to commit to being as uncomfortable as possible while still delivering an incredible performance. inch
Rienzi’s most recent video focuses on the exercises they used to ensure that Johnson’s chest stayed adequately and consistently huge during filming, because his shirtless scenes in the movie were filmed several weeks apart. “Most of the work I do with DJ is remote, inches he says, “but when he has a shirtless scene I’m on set the whole day, because the physique fluctuates from hour to hr and meal to food, and it’s crucial regarding me to be monitoring that leading up in order to the shirtless scenes. ”
Diet was another hugely important part of the “villain mode” preparation routine: while Johnson usually stays strict along with his meals throughout the particular week plus then goes all-out upon cheat day, Rienzi had to scale those indulgences all the way back. “At this point in the process there are no cheat foods, ” he admits that. “We want to keep the sodium intake limited so that this individual doesn’t retain any excess water. inch
The particular Rock’s Dark Adam upper body workout:
- 4 x 12 seated cable flys (4 x 3-second negatives, four x 3-second static holds, 4 x regular reps)
- 4 by 20 flat dumbbell bench press
- 4 x twelve incline Smith machine bench press (with 2-second holds at bottom)
- 3 x tri-sets: 8 x flat dumbbell flys, 8 dumbbell bench press, dips to failure
“This workout is designed in order to build that will balanced, well-developed superhero chest, ” Rienzi explains. “My favorite part is how the tri-set finisher takes the pump to a whole new level. inches
Philip Ellis is a freelance writer and journalist from the particular United Kingdom covering pop culture, relationships and LGBTQ+ issues. His function has appeared in GQ, Teen Vogue, Man Repeller and MTV.