🏋️‍♂️ can you handle The Rock's brutal arm workout?

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Here’s what’s going on in today’s edition:

  • A look at The Rock’s arm workout.

  • Best muscle groups to work together.

  • Arm training for powerlifters.


The People’s Elbow Flexion

Credit: @WWE / Giphy

Dwayne “The Rock” Johnson has one of the most impressive physiques in Hollywood, and to help you build a pair of blockbuster biceps of your own, we’ve got one of his arm workouts that you can try next time you need a pump.

The Rock’s training isn’t all about sets and reps; he understands you still have to layeth the smacketh down in the gym by bringing big Brahma Bull intensity to your arm sessions. In this workout, which he performed while prepping for his role as Hercules back in 2014, Johnson utilized six total exercises split across two trisets. It involves some familiar curl variations and triceps staples, but it’s composed in a way that is far more challenging than it looks at a glance.

In addition to the training plan, we also provided a breakdown of how you need to tweak your diet to maximize every muscle-building moment you spend in the gym. If you want to fill out the sleeves of your $500 shirt, you’d better start smelling what The Rock is cooking when it comes to this biceps and triceps workout.

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Training Tips

A Workout Built for Two

Credit: Lebedev Roman Olegovich / Shutterstock

There are only so many days in the week and so many more body parts to train. This sometimes necessitates combining unlikely body parts into the same routine.

Far from being a bad thing, combining muscle groups can accentuate growth and strength when the pairing is intelligently derived. And in the article below, you’ll find the best muscle group combos to work out together. Much like a red wine and a good piece of meat, or some stinky cheese with whatever goes well with stinky cheese, these muscle group combinations just fit.

The classic combo is to put your chest with your back to work each muscle group across 360 degrees (the same with biceps and triceps). You can also meter out energy expenditure by taking a taxing body part (leg) and putting it with a less soul-sapping body part (like arms). Take heed of the advice below and start dabbling with some combinations.


Mass Moves Mass

Credit: Real Sports Photos / Shutterstock

Curling in the squat rack might be the biggest offense in the book of gym law, but what if you curl more than the guy waiting can squat? Legal ambiguities like this are best left to the high courts, but one thing you can take from this thought experiment is that powerlifters can still benefit from direct arm training.

Having pretty muscles like your bodybuilding friends isn’t going to help move dead weight, but extra meat will intrinsically allow for more stability and less risk of injury. Ignoring any part of your body will cause a weakness, and it’s only a matter of time before that weakness will start to show. Nobody’s saying arm training needs to be the focus of your day, but maybe, just maybe, there is still room for it somewhere in the corner.

Everything Else

Split Decision

Credit: Dean Drobot / Shutterstock