How often do you workout? 🏋️‍♀️

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[Rooker]

3x a week lifting
2-3x a week running/sport practice
Stretch/yoga varying times per day
30 minute walk every day

 

[bgmomentcaptured]

3x a week lifting
2-3x a week running/sport practice
Stretch/yoga varying times per day
30 minute walk every day

That’s great! I’m jealous. I need to be like you!

 

[nikki800]

I go to the gym 3 times per week to stay fit

 

[gethard71]

Everyday!!

 

[rbi99]

I lift 2-3 times a week, approximately 75 to 90 minutes each session. Hike almost daily with my dogs. Would hike longer distances but my oldest dog needs them to be shorter, so we go between a mile and three miles every hike.

 

[collegebodybuilder]

Jock or run each day
Lift 5-6 days each week.

 

[NerdWithAKnob]

Still a newbie when it comes to lifting so 3 days a week for me.

Having trouble gaining so I'm guessing I'm going to need to step things up to really put on muscle mass. It's hard for me to get motivated with how long it takes, though!

 

[Rooker]

Three days is plenty.

I go 3 days, about an hour each day

 

[bcd12]

I try to do something every day, with varying intensity. Working more on strength this winter, so doing the following rough programming:

Mon: Push
Tue: Pull
Thu: Lower
Fri: Upper
Wed/Sat/Sun: cardio and yoga days, focusing on running and cycling... That's why I think I can get away with only one lower body strength day each week

 

[WhiteRabbit8]

4-5x week and my workouts always begin st 530-745am

 

[WilliamG]

Several times a week. Nothing fancy. Mostly try and be outdoors to do things that keep me healthy.

 

[JBD_Mikk]

In warmer months I cycle 250-300 km a week - almost daily if the weather is nice.

In winter I'm at the gym 3-4 times a week, alternating between indoor cycling and various upper-body weight workouts. (I try to continue the latter in the summer too - but it doesn't happen often!)

 

[shIgreen123]

trying to workout at least twice a week by myself. it's a start

 

[stormydude]

Usually 2-3x a week and it's usually just throwing kettlebells around for 30-45 minutes + some rowers. nothing super extreme by any means but gets a good sweat and i enjoy it.

 

[phild]

Four times weekly in the gym with three of those as leg and glute sessions in the main, two days of cycling and rugby on a Saturday when in season.

 

[pappiepapie]

I run 2-3 times a week.

 

[bgmomentcaptured]

7 Things You Didn’t Know About Dwayne Johnson

 

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MEN’S HEALTH MAGAZINE [Full Article]

The Rock’s Strength Coach Breaks Down His BLACK ADAM Arm-Building Routine

Dave Rienzi shares the “ultimate arm workout” that helped Dwayne Johnson get into superhero shape.

When Dwayne Johnson was cast in the lead role of DC's Black Adam, he saw it as an opportunity to get into the henchest shape of his career, packing on more muscle than ever before in order to embody the physicality of a larger-than-life superhero. He has described the process as one of the most arduous things he has ever done—and now his strength and conditioning coach Dave Rienzi is offering some insight into the challenging training program that helped Johnson achieve those epic gains, starting with his "3D superhero arms."

"The objective for the build phase was to build just lean muscle," explains Rienzi in a new Instagram video. "We weren't bulking up, we weren't packing on tons of pounds. So that meant bringing the intensity to another level, and these were some of the hardest workouts DJ has ever done."

Rienzi begins the session by targeting the triceps with rope pushdowns. "You're going to want to really squeeze at the bottom of repetition, with 30 seconds of rest between sets," he says. This is followed by dumbbell skull crushers, where he advises extending the arms further back in order to keep that tension on the triceps. He breaks the sets of 12 here into 4 reps with 3-second negatives, 4 with alternating static holds, and 4 regular reps.

Then it's dual cable pushdowns, where Rienzi alternates between an underhand and overhand grip, and dumbbell kickbacks with 2-second holds.

After 90 seconds of rest, Rienzi moves onto biceps, kicking off with barbell curls. "Focus on pausing at the top of each rep," he says. "Starting out of the gate you're going to get a crazy pump." Next up are dumbbell concentration curls, where he performs 4 reps with 3-second negatives, 4 with 3-second holds, and 4 traditional form.

Rienzi ends the workout with a tri-set of incline dumbbell curls, incline hammer curls, EZ bar spider curls: he calls this his favorite part of the session, finishing strong by hitting both the biceps and the triceps.

@daverienzi Phase 1: THE BUILD - A calculated, year+ process where we laid the foundation for DJ’s comic book inspired superhero physique. The goal was to build lean muscle. No extreme bulking, just quality muscle. (Fun fact: @Therock and I were testing our ZOA+ formula during this phase of the prep)

This ultimate arm workout is designed to create those round 3D superhero arms. My favorite part? The tri-set finishers for both triceps and biceps.

Here's the full Black Adam arm workout:

• Rope pushdowns (4 x 20)
• Dumbbell skull crushers (4 x 12)
• Dual cable pushdowns (4 x 10)
• Barbell curls (4 x 20)
• Dumbbell concentration curls (4 x 12)
• Tri-set: incline dumbbell curls, incline hammer curls, EZ bar spider curls (4 x 8 of each)

 

[roy86]

Any good apps out there to help with a routine?