Who would you rather look and move like – Jason Statham or The Rock?

If you want functional fitness and lean muscle you’d want to model your training after someone like Statham. Statham has said “Muscle-men grow on trees.

They can tense their muscles and look good in a mirror. So what? I’m more interested in practical strength that’s going to help me run, jump, twist, punch.”

I don’t know his exact workout but I’d bet it’s similar to this time under tension (TUT) – focused KB/BW Hybrid Workout from Kettlebell / Bodyweight Strength Training 3.0:

“King TUT” KB/BW Hybrid Workout

1A. Explosive Tempo Single/Double KB Swing: 3 sets of 15

2A. HardStyle Plank: 3 sets of 20

1B. 4-0-2-0 Tempo Single/Double KB Alternating Reverse Lunge: 3 sets of 10

2B. Explosive Tempo HardStyle Burpee: 3 sets of 5

1C. 4-0-2-0 Tempo Hanging Leg Raises: 3 sets of 10

2C. V-Sit Holds: 3 sets of 20

This is how you want to train if you want to look and move like Statham.

Learn more here -> KB / BW Hybrid Strength Training 3.0

Now if you want to get JACKED like The Rock, focusing on brute strength and raw power here’s how you can train:

Training Like The Rock

For maximum muscle size focus on:

1 – Up the Volume

Volume (total reps x total sets) is key for size. Short 20-30 minute workouts will get you lean and functional but won’t get you big.

2 – Moderate Rep Range

Stick to a moderate rep range (8-12) to build muscle mass. This range increases hormone response, spares protein and gives you time under tension to stimulate muscle growth.

3 – Short Rest Periods

Combine moderate intensity sets with short rest intervals (30-60 seconds) to maximize muscle hypertrophy.

Here’s a sample Rock leg workout:

• Treadmill – 30-50 minutes
• Barbell Walking Lunge – 4 sets, 25
• Leg Press – 4 sets, 25
• Leg Extensions – 3 sets, 20
• Barbell Squat – 4 sets, 12
• Hack Squat – 4 sets, 12
• Single Leg Hack Squat – 4 sets, 12
• Romanian Deadlift – 4 sets, 10
• Seated Leg Curl – 3 sets, 20
• Thigh Abductor – 4 sets, 12

This is a tough and time consuming routine and requires a lot of equipment. Most people can’t fit this into their lives.

If your goals are more functional fitness and lean muscle you can get that with a few 20-30 minute kettlebell workouts a week like in Kettlebell / Bodyweight Hybrid Strength Training 3.0. More info here.

Hope you enjoyed the “kettlebell vs” series. Let me know if you have any other athlete or celebrity training styles you’d like me to break down!

–Forest Vance @ KettlebellBasics