• Home
  • Healthy Living
  • Mind & Body
  • Workouts

The Rock’s strength coach shared 3 tips for building muscle, from doing negative reps to trying earthquake bar presses

March 31, 2023 by admin in Workouts

Dwayne “The Rock” Johnson’s strength coach shared three key tips for maxing out your strength in the gym, which the Rock himself said he includes in his training.

Strength and conditioning coach Dave Rienzi, who co-founded the ZOA energy drink brand with Johnson, shared the advice in a June 22 Instagram post.

The tips include specific exercises and techniques you can add to your current workout to gain muscle and build overall strength and fitness, like negative reps and stability training.

 

Negative reps can boost muscle-building

Rienzi’s number one tip is to include negative reps — the part of an exercise that involves lengthening the muscle or lowering weight.

Also called eccentric exercise, negatives create a lot of tension on the muscle, which is ideal for making gains to both strength and muscle size. Typically, negatives are done on a slower tempo, such as a count of three, for even more tension.

Examples include the lowering portion of a leg press, squat, or bench press, or bringing the weight back to the starting position in a shoulder press or bicep curl.

Rienzi recommends slowing the reps so they last about four seconds, and using the technique for two to three exercises per workout for best results.

Negatives can also help you work on more challenging exercises and variations and also build strength, with bodyweight exercises like push-ups, especially as a beginner. By focusing on the eccentric exercise, you can build the muscles for moves like pull-ups even if you can’t do any yet.

 

Stability training creates more resistance for better gains

Rienzi’s second tip is to work on stability drills, particularly for the upper body.

His example is an earthquake bar bench press. Unlike a traditional barbell, which uses weight plates that slide onto the bar itself for secure and even weight, the earthquake bar is loaded by hanging weights on either end.

The result is that the weights shake during the exercise, creating additional resistance from multiple directions and forcing your body to work harder to control the movement. Research suggests the exercise can activate more muscles and help boost your gains.

 

Posterior chain exercises can build big lower body muscles

Rienzi’s third and final tip is to include exercises like barbell hip thrusts and reverse hyperextensions, which work the posterior chain, including the glutes, hamstrings, and low back. As some of the largest muscle groups in the body, the posterior chain is key for generating explosive power.

Heavy compound exercises that hit multiple muscles at the same time are an efficient way to build muscle and strength, without spending long hours in the gym.

About The Author: admin

6 tips to keep your brain healthy
Useful Tips & Techniques To Refresh Your Mind

Related Posts

  • Want To Gain Weight? Here Are 8 Best Fruits And Vegetables To Add To Your Diet
    April 08, 2023 0 comments
    Avoid eating unhealthy foods if you want to gain as they might cause other health issues Read more!
  • Sleep Better
    April 10, 2023 0 comments
    Feeling jumpy, cranky or paranoid? It will probably be a poor night’s sleep. The importance of Read more!
  • Weight Loss Tips: Here’s Why You Should Add Burpees To Your Workout Routine
    June 14, 2025 0 comments
    Below we discuss some common reasons why you should try burpees. Burpees are a Read more!

Leave a Comment! Cancel reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

Recent Posts
  • 3 simple brain exercises to boost focus and memory
  • Trying to Lose Weight? Here’s Why Oats Should Be Your New Best Friend
  • 10 brain-damaging habits you may be doing daily, warn health experts
  • Yoga vs Gym: Which One Is Right for Your Fitness Goals?
  • Here’s How Healthy Gut Helps Boost Your Workout
Categories
  • Healthy Living
  • Mind & Body
  • Workouts
© 2024 FitnessRant. All Rights Reserved.   |   Contact us   |   Privacy Policy   |   For Advertisers