The Rock Builds Massive Legs With This Intense Squat Variation
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Dwayne "The Rock" Johnson has just shared a look at the high-volume leg day workout he uses to build those famously massive quads, posting a clip to Instagram from his Iron Paradise in which he can be seen performing a "giant set" of belted squats. This variation is great for people with back issues or upper-body pain, as adding a belt to the exercise helps to unload the spine and put the stimulus exactly where it should be: on the legs.
"Late night grind. Legs," Johnson wrote in the caption. "4 giant sets ending with 15-20 reps (or til failure) of belt squats. Giant sets = 4 rounds of 4 exercises back to back w/ no rest between exercises. Rest period between sets no more than 90 seconds. Push yourself for a 3-5 count negative and always control the weight."
"Burn is incredible," he continued, adding that his legs were "completely on fire."
Johnson is deploying slowed-down, ultra-controlled movements on the lowering portion of the exercise here, a technique he frequently uses in order to maximize the muscle's time under tension, ensuring he achieves the best quality of eccentric contraction. In other words, he is getting the absolute biggest bang for his buck per rep.
He has loaded up the bar with plates in this video, but a lot of the time with the slower eccentric movements you'll want to focus on executing each repetition with the best control and technique, rather than lifting more weight.
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