Dwayne “The Rock” Johnson knows better than to skip leg day. In fact, during his training for Black Adam, a physical transformation which he has since described as one of the toughest challenges in his career, he built truly massive quads using giant sets of compound movements.
In a recent Instagram post, the actor revealed that he’s been adjusting his leg day training lately, switching up his usual routine so that he’s now hitting lower body twice a week: a “light-ish” leg day workout on Wednesday, followed by a more “intense” session on Sundays.
“Champions are made in the Iron Paradise,” he wrote in the caption, before outlining the workout, a superset of leg extensions with leg curls, performed for 4 sets of 24, followed by 2 drop sets until failure.
“Give it a try,” he added. “This is a bitch of a burn but insanely effective.”
Leg extensions are a great way to build big, muscular quads, as the exercise trains that muscle group in isolation, leading to a decent pump—which is obviously one of Johnson’s ongoing training goals. It should be noted, though, that if you’re more interested in training for athleticism or explosiveness, you might want to mix up your leg routine with squats, deadlifts, lunges, and step-ups.
Additionally, if you’re eager to avoid putting stress on your joints, the extension might not be for you, as the placement of the load in relation to the knee leads to a lot of torque.
Philip Ellis is a freelance writer and journalist from the United Kingdom covering pop culture, relationships and LGBTQ+ issues. His work has appeared in GQ, Teen Vogue, Man Repeller and MTV.
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