Watch The Rock Torch His Triceps on Arm Day With Weighted Dips
Dwayne "The Rock" Johnson frequently refers to wanting to be the "hardest worker in the room"—and when it comes to his training sessions, he definitely puts in the time and the effort. But he also knows how to work out efficiently, getting the most benefit out of each exercise without necessarily having to spend endless hours in the gym, as evidenced by a recent clip he shared to Instagram on arm day.
"Saturday night. Burnin’ the midnight oil," he wrote in the caption. "The chip on this shoulder never goes away."
In the video, Johnson can be seen performing a set of tricep dips with two massive chains draped over his shoulders. After the first set, he drops one of the chains to the floor and keeps going, then shrugs off the second chain to perform even more reps without the added resistance. By starting out the dips with maximal load and decreasing it over time, Johnson is dropsetting the movement, enabling himself to continue churning out reps with decent form, and thus get the absolute most bang for his buck in the workout.
You'll notice that in those final reps, Johnson is stepping up into the upper position, and focusing entirely on the second half of the rep, emphasizing the lowering portion of the movement and maximizing the muscle's time under tension and eccentric contraction.
This is an approach that the actor has been incorporating into the majority of his lifts, using lighter weights and upping the volume while simultaneously slowing down the reps to really control that negative motion. And considering the epic gains he packed on while filming DC's Black Adam, it certainly looks like training smarter rather than just harder is paying off.
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