How Dwayne Johnson Transformed His Physique for Black Adam
Dwayne “The Rock” Johnson took his physique “to a whole other level” for his starring role in DC’s “Black Adam” with over a year of careful training and nutrition, according to Dave Rienzi, his strength-and-conditioning coach. His workouts included fasted cardio to stay lean while eating 4,000 to 6,000 calories a day. Johnson’s training for the film included a full year dedicated to building mass, since muscle takes time to grow, followed by six months of focus on muscle definition and leanness.
To keep him lean, Rienzi had The Rock doing “fasted” cardio and hitting the StairMaster before breakfast to burn fat. He also gradually increased the intensity of his routine closer to filming, adding 30-second sprint intervals followed by two minutes of steady effort. Johnson has previously said his typical diet is up to 6,000 calories a day. To get him shredded for “Black Adam,” the final fat-burning phase of his diet included around 4,000 calories, with nearly 500 grams of protein daily to help him hold onto muscle while getting leaner.
Rienzi said the hardest part of “Black Adam” training was keeping The Rock huge during filming. “We did all that work ahead of time and had five to six months of shooting to maintain the physique, which is extremely challenging because he’s working 12-hour days,” he said. Johnson has two shirtless scenes in “Black Adam,” which Rienzi said were shot six weeks apart, requiring him to look his best throughout.
Dwayne Johnson credits Dave Rienzi with creating his bulging superhero physique. The Rock’s strength and conditioning coach has shared intense workouts that helped the already muscle-bound actor carve a superhuman physique for his latest film, Black Adam. Johnson himself referred to his transformation as ‘one of the most gruelling, intense and demanding commitments of my entire career’. He credited Rienzi with creating the perfect balance of ‘health, wellness, balance, diet, discipline and iron’ over a year to nail the superhero physique.
In the 12 months before filming, Johnson’s training was broken down into four phases. Phase one was really about building that superhero physique; phase two was maintaining that foundation while filming; phase three and four were both about prepping for specific shirtless scenes. Rienzi emphasized that there was no padding in the suit, and they had to hold that physique for the entire film.
Moreover, Rienzi explains how Johnson’s training evolved over time leading up to the film, introducing a variety of workouts, including a high-volume arm workout consisting of multiple sets with minimal rest. Each workout was designed to maximize muscle engagement and ensure Johnson maintained his physique through rigorous training routines.
The workouts included variations of well-known muscle-building moves and emphasized tempo training to maximize time under tension. For instance, Johnson’s chest workout featured quality exercises like the dumbbell bench press, and his leg workout focused on hip thrusts and leg extensions instead of traditional squats and deadlifts, showcasing a unique approach to achieving his iconic look.
The Rock’s ‘Black Adam’ transformation took 18 months, with a full year dedicated to building mass, since muscle takes time to grow, followed by six months of focus on muscle definition and leanness.
Dwayne Johnson uses eccentric exercise to build muscle, his strength coach says. It involves lengthening muscles under tension, such as when you lower a weight (called a negative rep). Eccentric exercises can build strength and more muscle in less time, research suggests.
Suffice to say, Johnson took the physical requirements of the role seriously, as Black Adam has a graphic-novel level of chiseled muscle and conditioning.
The Role of Training Techniques in Achieving The Rock’s Aesthetic
The training techniques used by Dwayne Johnson, particularly for his role in Black Adam, are a carefully tailored regimen designed by his fitness coach and friend, Dave Rienzi.
Over nearly a decade of collaboration, they adjust the training according to the project at hand. Johnson’s routine typically consists of:
- Training Frequency: Six days a week with a focus on strength and cardio each day.
- Workout Split: The routine for Black Adam was structured around specific muscle groups:
- Chest and Triceps
- Back and Biceps
- Shoulders
- Legs
- Followed by chest and back sessions.
- Training Focus: Emphasis on getting blood into the muscle rather than training at max weights.
This approach mitigates adrenal stress on the nervous system, essential for quicker recovery and maintaining optimal training conditions. They have also had to for previous injuries Johnson sustained during his football and wrestling career.
Nutrition plays a significant role in Johnson’s training. For the Black Adam preparation:
- Meal Frequency: Increased to seven meals daily.
- Protein Intake: Approximately 500g daily, with adjustments to carbs and fats based on his goals of gaining muscle mass or cutting.
Dwayne Johnson’s daily routine starts with a fasted cardio session. He then proceeds with weight training later in the day or at night. His weekly workout plan includes:
- Monday: Back and Biceps
- Mid-Week: Shoulders
- Thursday: Back and Biceps again, incorporating supersets, tri-sets, and giant sets.
- Friday: Chest and Triceps, utilizing giant sets.
- Saturday: Legs, which he identifies as the hardest workout.
During his leg session, Johnson begins with a 20 to 30-minute stretching session. The workout includes giant sets featuring exercises like:
- Leg extensions/Leg curls
- Compound Pressing Movement
- Chain Lunges
- Shark Pit Squats
- Barbell Squats
Additionally, Johnson follows a post-workout nutrition plan. Within 10 minutes of completing his workout, he consumes a protein shake consisting of:
- 65 to 70g of protein powder
- 35g of carbohydrate powder
- 1 apple
- 1 scoop of electrolytes
- Creatine
- Water and Ice
One hour after training, he typically eats a meal comprised of chicken breast, rice, and greens. Johnson emphasizes the importance of refueling:
“Don’t overlook the importance of getting in your protein/carb/sugar immediately after your workout. It’s that critical time where your muscles will optimally absorb these nutrients after you’ve torn the muscles down from your workout.”
The combination of these rigorous training techniques and dedicated nutrition has enabled Johnson to achieve the remarkable aesthetic required for Black Adam.
Comparing Black Adam and Shazam: What Makes Them Distinct?
Comparative Analysis of Black Adam and Shazam
- Origin of Powers:
- Black Adam’s powers originate from a collection of gods from ancient Egyptian mythology.
- Shazam, on the other hand, draws his powers from the Greco-Roman tradition, mainly the Greek pantheon of gods.
- Power Set:
- Both characters boast a similar power set including flight, superhuman strength, speed, stamina, durability, wisdom, courage, and lightning abilities.
- However, Shazam could be deemed more powerful due to being the Wizard’s chosen champion, who directly bestows abilities upon Billy Batson.
- Demeanor and Character:
- Billy Batson, being a young boy, has a softer disposition focused on saving lives and doing right.
- In contrast, Teth-Adam’s darker origins contribute to a less merciful nature, leading to a more aggressive use of his powers.
- Age and Transformation:
- Billy Batson transforms from a child into an adult superhero after uttering the word ‘SHAZAM.’
- Teth Adam, however, is already an adult when he gains his powers.
- Combat Experience and Morality:
- Black Adam has significant combat experience and acts with little regard for a moral com.
- Shazam is guided by a superhero code, which influences his actions and decisions.
- Overall Power and Strength:
- Despite sharing a similar power set, Black Adam is considered the stronger of the two due to thousands of years of experience and a more lethal approach.
In summary, while Shazam and Black Adam share powerful abilities and similar origins, their distinctions in actual power sources, character demeanor, age, combat experience, and moral perspectives highlight what makes them unique characters within the DC universe.
