The Rock Shares Valuable Lesson He Learned After Tons Of Leg Injuries

Dwayne ‘The Rock’ Johnson has established himself as one of the hottest stars in Hollywood. After conquering the WWE world, he took over the box office by storm. His films have generated billions of dollars in revenue. The actor has honed his physique to perfection with intense workout regimes. He also had years in the pro wrestling ring before that, and this racked up injuries. The Great One recently shared something he learned from that experience.

The Rock took to Instagram and shared some updates from his workout session. He posted a picture of himself after working out which showcased his massive leg muscles. Dwayne wrote in a lengthy caption, “brutal leg training today but, always grateful to put the work in and do my best to raise my personal bar.”

Dwayne further said in his post that he never uses an “insanely heavy amount” of weight. He revealed that along his journey to greatness he’s learned that “it’s not how much weight we use, but rather the quality of the reps and mind/muscle connection that matters most.”

The 49-year old also mentioned the routine of his intense leg day. He wrote in the caption, “todays training sesh consisted of a 25-30min warm up – core work, foam roller, stretching and then quad, hams & glute activation.” Additionally, he smashed the leg day with “Giant Sets.”

Absolutely brutal leg training today but, always grateful to put the work in and do my best to raise my personal bar.

You’ll see the weight I use is never an insanely heavy amount.
Tons of guys who are WAY stronger than I am, but because of all my injuries (5 knee surgeries, ruptured Achilles, torn quadricep off my pelvis, torn abdomen wall, complete shoulder reconstruction etc)
I’ve learned it’s not how much weight we use, but rather the quality of the reps and mind/muscle connection that matters most.

Todays training sesh consisted of a 25-30min warm up – core work, foam roller, stretching and then quad, hams & glute activation – leg extensions, leg curls, glute abductions and single leg glute drives.

Then GIANT SETS begin.
*4-5 sets of 4-5 exercises per set.
Rep range 15-20.
No rest between exercises.

Slow, intense, controlled reps with multi second negatives – increasing weight every set.
Single leg reps to double leg and moving foot positions and stance to hit all angles and muscles effectively.

To close it out I’ll finish with walking chain⛓ lunges (120lbs) to failure and superset with Romanian deadlifts.
Slow and super controlled on the deadlifts with a 1 second pause at the bottom.

Leg training complete.
Brutal.

Truth is, over the years I’ve actually learned to train HARDER.
But, in order to train harder, I had to learn how to train SMARTER.

That’s a key 🔑 to fitness success.

Hardest workers in the room, win the race.

Smartest workers in the room, win the journey.

You guys keep gettin’ after your health & fitness goals – and I always got your back.

It’s cheat meal time!!!

Dwayne concluded his day at the gym with “walking chain⛓ lunges (120lbs) to failure and superset with Romanian deadlifts.” He also said in the caption, “Truth is, over the years I’ve actually learned to train HARDER. But, in order to train harder, I had to learn how to train SMARTER.” At the end he gave a shoutout to his coach, Dave Rienzi.

Meanwhile, you can check out Dwayne’s post below.

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