Duane Johnson, AKA The Rock, Looks Better Slim Instead of Bulky

hi Rusty,

yeah the rock looks awesome at his slimer, lower weight in that photo above. I wouldn't have recognised him he looks so different!

He looks much better at the lighter weight and if he didn't slim down, he probably wouldn't land the movie roles as often. I bet he can do more chip-ups now! Like you mention in another post, sometimes that excessive muscle makes it really hard to perform bodyweight exercises. The functional strength is more sexy (and leads to a sexier look) than pumping a barbell up and down.

Hi Rusty,

What do you think of N02 explode and similar products? Would you recommend them? And what exactly do they do for your body. I met a guy at the gym and he told me it was highly recommended. Do you think THE ROCK is on NO2?

Bill

Good Morning Rusty:

Another great post! You are absolutely correct that "The Rock" looks much better today than when he was wrestling. He's obviously taking the advice of the movie studios and Hollywod folks to stay lean for all of the big roles he's getting. I used to work with a trainer who was a Division I wrestler. He was from the midwest and his mantra was "Go big or go home." Under this trainers guidance I was eating 5000 calories per day and lifting obscenely heavy weights to the point where my body, muscles, and joints were always aching and sore. And I was always eating. The result was a gain of about 10 lbs of fat. I saw strength increases but looked terrible. Thanks to you and this site I've since ditched that trainer and his routine. I still lift heavy but I do 3-5 sets of 5 instead of 6-8 sets of 10, I follow each weight session with HIIT, and I eat about 1000-1200 calories per day. In two weeks I've seen immediate results in my physique, body composition, and face. I have more energy, I sleep better, and I'm saving $250/month by doing this on my own and not with that particular trainer. Great job Rusty. Thanks.

I didn't know "The Rock" was slim now and it's a good surprise, you know i use to look at him as someone i would never want to look like, he was just bulky, weard, it's good to know that someone else got back to his senses LOL. I love to practice sports, i love to play football (soccer for you in the U.S.) i love handball, swimming, surfing and climbing, and having too much muscle takes away your performance, it's much more productive to be strong and dense, you have endurance, you feel better in everything you do, and very important you'll look better. I't's the best thing to have a healty lifestyle.

Healthy not healty LOL

He is *WAY* better looking now.

Hey rusty,

Yeah, the Rock looks great now, much better than when he looked like a 'roid head.

You were talking about rough body weight estimates for various body frames of 6'3 guys, but what about a fellow who is about 5'8"? I am a mid to large framed person, and I currently weigh about 200lbs, so I am trying to set a realistic goal for myself. If the Rock can do it, so can I! (Well, maybe)

yes, i agree. no girl I know finds that bulky look attractive!! 'the rock' is so handsome now that I actually forgot he used to look like a huge meathead. the crazy thing is, he's the same person but with his former body type you end up looking like a "go big or go home" cliche, whereas now he not only looks better but smarter, sharper, and more sophisticated as well.

Hulbs,

What is also great about The Rock is that he smiles all the time. He seems like a really down-to-earth guy for someone who is famous.

Jennifer,

A lot of the girls I hang out with think he is gorgeous now, but didn't even give him a second look when he was wrestling. His transformation has been amazing for sure. The good thing is now he will age better as well. He would look retarded at 275 pounds at the age of 60!

Bill,

NO2 explode is a way to get more pump in your muscles when working out by increasing Nitric Oxide levels. It creates that puffy, fluffy, bodybuilder look that I try to avoid. If you want rounded puffy looking muscles, then it is great, but I prefer the dense functional muscle look. I doubt that The Rock has ever taken the stuff. I guess it depends upon your goals. I would recommend saving your money.

A in AZ,

Didn't you have gas and diarrhea from eating that much? The one thing I remember from my high calorie days when I was eating 6 meals a day was non-stop digestive irritations. People never talk about this, but it is true. I can completely relate to feeling sore all the time when lifting a high volume of lifts to failure like a bodybuilder. You are tearing your muscles down to build them up. I don't believe in tearing the muscles down and feel great all the time now! I remember doing this pyramid in squats…135 x 15, 225 x 12, 315 x 10, 365 x 8, 405 x 6, 405 x 6, 405 x 6, 315 x as many as possible. This was just the first leg exercise…I had to do leg presses, stiff legged deadlifts, standing calf raises, seated calf raises, with a similar pyramid scheme…"because legs are a big muscle"…No wonder I felt like hell all the time! I finally came to my senses and I'm just trying to help others as well. This type of workouts will leave you no energy to live an active life. You will be sore more often than you feel good.

Helder,

Good call…he is way healthier now! Also, can you imagine a 275 pound guy playing football (soccer) or climbing? He would get schooled. I play a little bit of tennis and know that it would be next to impossible to play if you were big.

Star,

Yep…I know that 99% of women agree that he looks better now. A lot of 15-27 year old males in the bodybuilding forums are disappointed in his new look, but they have other guys they can still look up to.

Oh look..here is a video of a past Mr Olympia, Ronnie Coleman, dropping weights, screaming, and acting like a dork in a gym.

"Will someone tell this guy that he is obnoxious"…Not me, he'd pretty much break me in half. Seriously though, he looks like he is trying really hard to get attention. There is some deep "insecurity issues" going on here for sure!

Great comments everyone!

Rusty

Holy wow, I had no idea the Rock had slimmed down!
I used to look at him as just some idiot (i know, judgemental, sorry), but now he looks way better! Usually anyone as big as he used to be, I would automatically think "great, another retard".

When you were talking about The Rock being a big guy before I was like "huh?". I mean I thought he was big enough already right now. But after seeing those pictures I forgot he looked more puffy before. But he definitely looks better now. He's face has less fat and it's sharper.

I can't believe bodybuilding people don't like him now. I personally think he's big enough as is.

Hi Rusty, I accidentally posted this on an old thread, I don't know if you still read them. Again, sorry if this isn't a good place to ask this question, but the email link isn't working for me.

First off I really love your site! It's exactly what I've been looking for, so many of the sites and forums about fitness etc are about getting huge. I don't want to be huge, I want to be strong!

Because of my work I'm often in remote areas for long periods of time without access to gym equipment. Truth be told bodyweight exercises also just appeal to me in the sense that they're more "natural" and versatile etc. I'm very thin, 6'1," 145 lbs. Can you recommend some bodyweight exercises/a bodyweight routine that will help me achieve a physique similar to yours? I should also mention that when possible (if not restricted by my location) I maintain a well-rounded vegan diet. Thanks very much, again, great site. Many of your articles have confirmed long-held intuitive suspicions of mine.

Hey Rusty. You're right. I did suffer from those issues. My trainer had me doing Birds of Paradise sets of 12, 10, 8, 6, 4, 6, 8, Failure. I did between four and six exercises per muscle group. I lived in the gym. I did this for nearly six months and there was no discernible difference. I got stronger but I wasn't at all satisfied with how I looked. Now I am leaner, faster, feeling better, and definitely healthier.

Damn straight the rock is seccc-see!

My goodness, I only got a third through that mr olympia video and was annoyed….why is he jibber jabbering so much?? And why is someone with that big arms unable to put down the weights properly?? All that muscle and so little function.
Just say no to bulk!!

Here's an excerpt from a 2003 Men's Journal article that makes a lot of your points:

At Hollywood's Crunch Fitness, Jane's Addiction and former Red Hot Chili Peppers guitarist Dave Navarro is doing side extensions…

Nipple rings notwithstanding, when it comes to the gym, rock stars are a lot like you and me. Most will do whatever it takes to get in and out as quickly as possible… Of course, MTV has changed the dynamic somewhat, forcing rockers to consider making sacrifices in exchange for physiques that will stand up to close video scrutiny 24/7. But even in music videos, the goal is to look good without looking as if you tried to look good. Which is also the look that gets the most chicks.

It's no surprise then that many of today's newly fit rock stars find that those first few days and weeks in the gym basically suck. When Navarro initially met with Thompson, in 1998, he had beaten his lengthy and well-documented heroin addiction but had so little muscle tone and cardiovascular conditioning that Thompson was almost afraid he might get winded doing the questionnaire. Navarro worked through the hell and eventually started moving to heavier and heavier weights. In a year, his slight five-foot-nine frame had gained 20 pounds of muscle. "He looked like a little action figure," Thompson says, laughing. "It got so his legs were too muscular to fit in his leather pants."

It was at that point that Thompson came up with Navarro's current fitness program — combining strength training (light weights, high reps), cardio (nearly every day), and a new diet (low in carbs, high in lean protein) — to create a more typical neo-rock-star look. At the same time, he set out to fix another problem Navarro had found increasingly vexing: "From years of crouching over playing guitar, I had horrible posture," says the 36-year-old. Thompson emphasized back strength and working muscles in careful balance with one another, helping Navarro stand up straighter and expand the range of motion in his chest. Within a month, Navarro had effectively added about two inches of height, which made him seem slimmer. The straighter he stood, the more his lungs could expand, which improved his ability to keep pace with the calorie-burning cardio.

Before long, Navarro had gone from 160 pounds to a finely tooled 144, the look that soon caught the eye of Carmen Electra, now his fiance.

Loved the Coleman video Rusty!!! Yeah buddy…..I noticed he seemed to be the only guy working out at that gym, probably because nobody else except his entourage could stand him. I love your site. Great information. I like how you shred conceived notions like six meals a day etc. I need to slim down, but I think I already knew how to do this. What your site gives is inspiration. All the pics of great looking people and positive comments make HIIT and low calories foods easier to stomach.

HI i am a 40 year old man. I have a large frame. I am about 6ft 2 or 3 and about 240 - 250. I want to be lean maybe 210 - 220. I do not want to lose to much size. SHould I do cardio a hit program and if so how many times a week? and how long? And should I lift
heavy , or light?

Thanks in advance.

I always liked The Rock. He seemed like such a nice guy, which made him even better looking. I'm sure he slimmed down for movie roles. I think he looks awesome this way. I don't know anyone who likes the look of big muscle guys. They look so unnatural and in a weird way unhealthy…..

Jon,

Well there are some alright guys who are big that is for sure, I just don't think it is the best look. Anyone who acts remotely like Ronnie Coleman in that video I posted above is an obnoxious a-hole. Unfortunately there are a lot of these guys around still.

KK,

It was important for me to do this post, because I don't want people to get the wrong idea. I'm an ectomorph, meaning that I have a thin frame. I don't think or want everyone to be the same size as me. A lot of Hollywood actors are thin ectomorph guys as well. Guys who are naturally bigger (mesomorphs), due to their thicker frame can achieve the same slim look…they just need to slim down. Even when they are slim and toned they will be bigger than an ectomorph, but the proportions will be the same.

Alvaro,

I haven't explored an entire bodyweight routine, but there are tons out there. I wish I could be a better help. Lookup Craig Ballantyne or Ross Enamait on Youtube. These guys have a bunch of outstanding videos.

A in AZ,

I'm glad you made the change. Your trainer had you on a steroid user's routine. It wouldn't be effective at all for a natural guy. WAY too much volume to recuperate without a bit of pharmaceutical help.

Tee,

These guys have HUGE followings amongst the guys that call themselves "hardcore". There are a bunch of websites that get a lot of traffic solely dedicated to this lifting style. The guys even mimic this type of behavior "cause' it's harcore!". The EXACT opposite of those sites is my site. I hate all that nonsense!

Mark,

I saw Navarro on TV last year and the guy is ripped. He looks great and is way funky with his clothes. You would have to be in a band to pull of that look, but he looks phenomenal. I like this comment the best…"the goal is to look good without looking as if you tried to look good. Which is also the look that gets the most chicks."…I'm doing a post on this for sure. This is exactly the point I try to get across when I say that you people to look at you and think "nice body" -or- "sexy body" NOT "gym body". I'm making a note to do a post on this. You guys give me so many great ideas. Thanks a ton Mark!

JayK,

Thanks for the compliment. There are two things that never "felt" right to me about the mainstream fitness advice given to me growing up.

1) Eating 6 times per day to boost metabolism: On the surface it sounds good, but it is a tough way to live. First of all, you feel like you are eating all the time…Life just feels like a series of meals. You are furnishing your body with food calories non-stop…why would your body ever have a need to burn fat for fuel? All the non-stop food also slowed me down a bit. Plus, you have to eat tiny proportions. I like to eat a normal sized meal. Eating a cup of yogurt is just a tease to me.

2) Doing that "target heart rate" cardio at slow pace for a long time to get really lean: Deep down you know that slow and steady is inferior to intense cardio! I never see a really fit person walking on a treadmill for hours on end. You need to put in effort to burn off that body fat and walking isn't going to get you very far.

I love it that there are all sorts of videos of bodybuilders working out on Youtube. I don't even need to write anything about these videos. Their idiotic behavior does all the talking for me. Did you see how much Ronnie brags in that video? It makes him look like an idiot for sure. The problem is that he is surrounded by so many "yes men" that he doesn't realize how stupid he looks.

Chris,

Maintain your strength but back way off on your total volume of lifts…at least for a while. Spend that extra time hitting cardio hard. HIIT would be a great choice, but add in 15-20 minutes of moderately challenging steady state cardio right after that. Go to the gym 4-5 times per week. Allow yourself 30 minutes of lifting and 30-40 minutes of cardio. Lift heavy, but like I said…keep the volume low…maybe 2 exercises per body part…10 total sets of 3-5 reps. Then hit cardio like a maniac. You won't lose muscle if you maintain your strength levels.

Susie,

Yep…I totally agree. People really like the guy, because he doesn't take himself too seriously. He doesn't try to act tough or anything like that…just a cool guy in great shape.

Awesome comments guys!

Rusty

Does Ronnie Coleman have tourettes? The guy is actually pretty creepy. "Yeeaaaaaahhhh buddy!!!" being shouted every 5 seconds. Whadda nut.

Rusty,
This is a great site because everyone is supportive and has a great sense of humor. I think anyone's goal is to make their body the best it can be. Some are meant to be more muscular, others slim. However, I think if you follow a program that mixes strength training, cardio, and a good balanced diet with an appropriate amount of calories, not too much, not too little you end up right where you should be. People who are get out of balance are where they are not at their most attractive. Whether it be Coleman with a steroid induced he-man routine, or a supermodel with lives on hot tea and can't manage to walk around the block. Too much cardio makes one unattractive too (champion marathoners). It is all about having healthy mix. Look at the sports which do this…soccer, basketball, volleyball…all those players look great. Some are real skinny, some more muscular…but you have to have a healthy mix….

rusty great post! I realize when I started to set out a goal min was to get from 185 to 170. Iam 6 0 and am mesomorph where i gain muscle easily. I ended up getting to 175 at 4-5 % body fat. I realize that I have hold on to muscle a bit more then the ectomorph but i think i still look good. I have been killing myself to lose the last 5 pounds but i just think being at 175 is a perfect weight for me.

great post

jake

The Rock is awesome and looks HOT!

That article that Mark posted brought up something that I've wondered about and thought that, it too, would make a good post: exercises/ways to improve your posture!

At 5'5", I'm definitely one for wanting to look taller!

Didn't want to hog up the talkback but since there's interest, here's the description of navarro's workout from the mag… looks like he uses many Rustacious techniques (lotsa cardio, frequent muscle contractions, no squats) tho he uses high reps/low weights…

BEHIND THE MUSCLE
"I hate anything that I've actually got to get on the floor for," says Navarro as he gets set for some more of his favorite side extensions. "I'd rather do bench presses all day than one push-up." Thompson gives his client another curious glance, but, in fact, he doesn't really seem to mind indulging this idiosyncrasy. As good as push-ups are for some things, they're less effective for posture than other exercises in which gravity or a machine can both strengthen and stretch the muscles. During Navarro's extensive ab and lower-back exercises (critical for keeping his newly aligned musculoskeletal system propped up at its base), all nine sets are done a good two to three feet above the floor using an angled bench and a Roman Chair.

The posture-enhancing approach is also in evidence at the lat-pull-down machine. Instead of facing the stack, the way most trainers advise, Navarro sits with his back to it. Although this technique comes with a somewhat greater risk of jerking a user off the seat, when done at a light enough weight it's the one that's best for preventing the shoulders from slouching forward. As Navarro pulls down the bar, his spine is curved in a perfect slight arc, his shoulder blades drawing together at every rep. The prescription continues with a trio of exercises at the cable-crossover station, including the often-neglected standing reverse fly. Rear delts generally get overlooked in the gym, but by equally working the anterior, medial, and posterior heads of the deltoids he's assured of pulling back the shoulders and stabilizing the entire shoulder girdle.

Yet the most revealing part of Navarro's workout comes at the bench press. In a gym where eyes frequently linger over how much weight someone is moving, particularly if that someone is a celebrity, the biggest name in the place at the moment rarely goes above about 60. "Hey, it's the only way not to affect the dexterity of my playing." It still seems strange to think of rock stars as fonts of fitness advice. Sid Vicious never penned a diet book, and Jimi Hendrix didn't bring a trainer on the Band of Gypsys tour. (And see what happened to them?) But Navarro suggests that rockers like himself and Chili Pepper frontman Anthony Kiedis, who's become famous for his strategically sock-clad physique, are different from their predecessors in at least one fundamental respect: "I think you're talking about a group of us who love what we do so much that we don't ever want to not be able to do it."
________________________________________
The Workout
Perform the following posture-building strength routine three times a week along with five or six half-hour cardio sessions

CORE STRENGTH
Back Extension (3 sets; 10 reps) On Roman Chair.
Decline Crunch (3; 30) On a 45-degree decline bench.
Side Extension (3; 30) Also on the Roman Chair — with your body sideways.

SHOULDERS
(3 cycles, 10 reps each drill)
Cable Front Raise Raise your arms at a span slightly wider than shoulder width.*
Cable Lateral Raise Easy on the weight; lift arms only to shoulder level.
Standing Cable Reverse Fly Extend your arms out by bending at the shoulders, not just by drawing in the shoulder blades.

BACK AND CHEST
Lat Pull-down (3; 10) Sit with your back to the stack. No jerking motions.
Seated Row (3; 10) Keep your upper back flat.
Slight-Incline Bench Press (3; 20-25) Good for targeting the upper pecs.

LEGS
Leg CurL (3; 25) Key for ham/quad balance.
Leg Extension (3; 25) Make sure the seat is set in the right position; you shouldn't feel it in the knees.

ARMS
(1 cycle, 10 reps each arm)
Alternating Incline Seated Curl Do with palms facing up. Squeeze each rep at the top.
Alternating Hammer- Grip Curl Palms should now face your sides. Concentration Curl Still alternating, rest elbow on inner thigh to isolate biceps.
Seated Triceps Kickback With weights held at either side of your chest, elbows pointing behind you, straighten arms together toward floor to isolate the triceps.
Seated Overhead Triceps Extension Elbows are now pointed up, and the straightening works your triceps.
Reverse-Grip French Curl To ease the stress on your elbows, lower both hands to the top of your head, not just to your forehead.
* As with all the weight exercises, use a challenging load that still allows you to complete all reps.

Alvaro,
For your case I would honestly suggest doing a bodybuilding routine for 6-8 weeks to quickly gain some muscle, and once you are done, change your routine for muscle tone and density like Rusty. As for bodyweight, dips pull-ups and chin ups will definitely build strength. Since you frequent remote areas you might as well lift rocks, or if in a forest location, chop some wood.

Rusty, I wasn't sure if there was another way to contact you without leaving a comment. I'm 6'6" about 250lbs and probably more fat that muscle currently. I am doing the cardio thing hard but am not sure what type of weight training I should incorporate into this. I read something on here about the perfect circuit training with weights, would that be what I want to do or should I just lift chest/tri, back/bi like I used to do when I was in college (and much more fit). I am wanting the toned muscle look, but also want to get my weight down about about 210. I just don't know what my weight training schedule should be.

Ronnie is a real dork, his so stupid and he thinks he´s the best, that guy is nothing but a mountain of steroids, people like him are a bad example in everyway, a bad example in education because people who act like that in the gyms, they simply respect no one. I use to train in a gym full of those so called hardcores, they think they own the place, they scream all the time, throw weights around, they leave the weights on the barbells, it's a mess. Another thing in what his a bad example is in what comes to health, most young kids who start to train want to look like those dorks, and many times choose their path, the wrong one, with steroids, people like Ronnie give the sport a bad name, many people when they know i lift weights, ask me if i take steroids, not cause of the way i look, i'm slim and health was always my main goal, but in people's mind being in a gym means drugs, all for cause of people like Ronnie. Recently a young kid with 21 who lived close to my home died with 3 tumors all related to steroid abuse, one of his brothers use to train in the same gym i used to train, he's also taking, i hope that he stops now that his younger brother died. It's a sad thing, those dorks should pay for the bad influence on kids, but instead of that in most sites and forums they're treated like heroes. Your site along with a few others like Stuart McRobert's, are the ones who try to fight steroids, are the ones who tell the truth about the dangers, and the stupid behaviour people like Ronnie have. I know this seems written with anger, but i really get mad when i see kids dying and ruining their healths, just to look weard and buffy. Always keep this fight for health and good looks Rusty.

Ernesto,

You mean you don't say "Yep, Yep, Yeaah Buddy" when you workout? How on earth do you get a good workout

JayK,

Yep I'm all about cardio, strength and diet. Just gaining a natural amount of muscle and then trying to keep in great shape. Good points.

Ron,

That is a good point. Training with weights can definitely improve your posture in a big way. I know a bunch of people who have that "hunched forward" look and need to hit seated cable rows to pull their shoulders back.

Mark,

Great stuff! I always though Navarro looked ripped as well as Anthony Kiedis of the Chili Peppers.

Ricky,

Great advice. I would suggest this as well. He needs to pack on a bit of muscle to get to the normal level for his size and then he can easily maintain it with a variety of body weight exercises. I am going to do a post to help people out that have no access to a gym or any type of equipment. I've never been in this position, so it will take me 3-4 hours of deep research to come up with a great game plan.

AFDerrick,

I really prefer to answer questions on my site, mainly because it will help other with the same questions. I think the follow up questions and answers are often times more helpful than the posts themselves. My goal is to help as many people as possible, so this is a great way to do it…plus other people share their experiences, etc.

So to get down to 210…go to the gym and do your 2 day split twice a week. So a total of 4 days lifting. Do cardio after hitting the weights…20 minutes of HIIT, followed by 15-20 of steady state cardio at a moderately level (like level 10 on an exercise bike that goes up to 15). When you lift, limit yourself to 20-30 minutes…pick 2 exercises per body part and hit 4-5 sets of 3-5 reps for each exercise. Besides that, if your schedule isn't too busy add one more day but just cardio for an hour and no weights. That will work for sure.

Helder,

Not only do I think Steroids are unhealthy…I can't stand the look they create. Who wants a bloated body and big head? The nasty thing is that it often times creates a muscular, yet protruding belly. So the guys have six pack abs, but it looks like they are 4-5 months pregnant! I have no idea in the world why anyone would take roids. I love your last sentence…"keeping the fight for health and good looks". Sounds like a great plan to me.

Great Comments Guys…As obnoxious bodybuilder Ronnie Coleman would say, "Yeaaah Buddy!"

Rusty

Rusty, one thing I think that makes the Rock look better at a lower weight is he has full facial features (broad nose and full lips) and I think that look goes really well with a lean, sharp jawline. It is not only an ethnic thing, although Brad Pitt is often seen as the white, blonde guy next door, he also has wide nostrils and a full mouth if you look at him closely, This coupled with a very lean, chiseled jawline and "tight" cheekbones gives a very masculine yet pretty look in Pitt that makes the girls go crazy. That look (fuller facial features coupled with a lean, masculine face shape) really seems to be in vogue now for men. Just throwing it out there, I think people need to analyze everything including their face shape and features before deciding if they want to bulk so they can stay attractive based on their individual look rather than mindlessly gaining muscle.

oh my goodness, that video was ridiculous! Why would anybody want to be like that or look like that. That is a disgusting lifestyle! Spend your whole life going between workouts, your next meal and shooting yourself with roids. No thanks.
This site just might be the best fitness site on the internet. I love the fact that you are helping change peoples minds about how and why they train. Having a natural amount of muscle depending on the individual, being happy with that, and then working to increase muscle density and tone. Eating healthy most of the time, lifting weights for strength and hitting the cardio hard is the way to go.
And definitely one of the best parts about you're site Rusty is all of the posts and comments from other readers and then you're quick and timely response. I love reading other peoples questions and you're answers. Great site, great info, great posts, great questions….. I could go on and on. Keep up the good work, I think you're helping a lot of people, myself included. Take care!

For whoever asked, NO Explode or whatever the hell it's called is some crap gimmick. I have a lot of buddies who've used it, and it's more for "performance" than size or anything, and it didn't do either for them. Don't waste your money.
I understand the new look for the Rock, it fits easier in the mainstreem, and he really doesn't have a need to be big anymore. One thing about bein' really big is you do look goofy in a lot of clothes. I'm not a "clothes" guy and like to dress really basic, it just fits me more. So at this point it isn't a problem for me, but for the new demographic he's lookin' for it's good for him. Atleast he slimmed down before he started dressin' like Jose Canseco…. http://sportswrap.berecruited.com/wp-content/uploads/2007/06/jose.jpg
I'ma get me one of them shirts….. ok no.

He needs to lose that bracelet thing though, that's just unnecessary.

This is the first time on my site and its nice to see someone actually promoting the long and lean look.. I actually just got back from the gym and as I get older (I'm 26 now) I notice how cheezy huge muscles look.. I was out last weekend and saw a guy in a white button up dress shirt that was so big his traps & lats were popping out of the back of the shirt.. haha.. The girl I was with was like, "Whoa! Watch out for this guy.. He may eat us.." Not only that but how long can you sustain that type of muscle.. It just looks so ridiculous it makes me want to jump on a treadmill. I went through a phase where I wanted to be super big, but since graduating from college, I'm out of that phase.. Long and lean is where its at! Open up GQ magazine.. These models are so lean they have ab muscles but most only carry about 38 inch chests and max 13-14 inch arms.. But they are so lean that they look awesome in any outfit and they're getting paid lots of money to look like that.. Unless playing tight end for the Giants is in your short term plan, hit the treadmilll, drop the heavy weights and 17xs your bodyweight in calorie ingested food, and enjoy the confidence from having a beach body that women want to put their hands on!

He totally does. Back when he was big in pro wrestling, he was definitely a cool figure. But socially, there's a lot of girls that don't like guys that are toooo big, and he definitely fit into that category. When he started getting into movies, he was still a bit of a monster, but I suppose it fit his roles as scorpion king. Now that he's a more normal size (although still impressive physique), he is getting more movie deals and I agree, he looks a lot better.

Rusty you flat out have the best fitness blog out there…period. You address the real reason (besides health) to workout/diet is to LOOK GOOD! All the girls I know think the meatheads look like total insecure toolbags. Your last few posts are brilliant. I've followed your advise for the last nine months and dropped about 10lbs (I do slightly less cardio as I'm already slim 6-1 163lbs -think Guy Pierce size build). Obviously I didn't need to drop weight rather change my composition. I'm in a band and we just had a commercial photo shoot-It is amazing how differently the camera sees the body- it def adds weight. Here's the amazing part, during the shoot the photographer told me the exact same thing you've been saying "the camera loves people with low BF BC it accentuates the facial features and you can fit into really hip clothes, that's the Hollywood look!" He must read your blog too. There you have it Rusty commercial photographers agree with you as well. BTW the pics came out great-glad I followed your advise. -j

The other point I forgot to add but, I believe has mentioned BF is when you slim down and wear hip clothes/hairstyle etc. it knocks a good ten years off your appearance. Now when I tell people I'm 37 they're like holy shit! I though you like 27! When I was 10lbs heavier I didn't really hear that. staying slim is a great way to "extend" your 20's, 30's, ect.

Rusty,

I first want to thank you. Due to your advice i have gone from 5'11 257 at 22% bf to 238 with 16% in the last two months. My goal is to be 210. But i have a few questions. I just move into a warrior style diet where i take in about 500 calories right after i workout and then eat the rest of my calories at my night meal. Some days i lift and do cardio and some days i just do cardio. I was wondering if it was necessary to take a post workout meal or drink after cardio. Are the muscles looking for nutrients after a basketball game just like after a lifting session?

Sorry me again. Another question. If i do a lot of cardio after i lift. Should i take the postworkout meal or drink after i lift or wait till after cardio which sometimes could be an hr and half after i got done with lifting.

Peter,

Okay…looks like I have some catching up to do…I think I have over 30 comments to reply to (I love it). I agree…people need to create a look they are most suited for. Find a role model that has some of the same genetic characteristics.

Alvaro,

I will definitely get that body weight post out there, but it may not be my next post. Due to the few hours of research, it may be a week or two (so much to talk about so little time). Thanks for the helpful links…I love it when you guys add those.

Brad,

Thanks for the compliments! I have not been quite as timely in my responses due to the fact that I'm seeing a new girl (they always demand so much time in the beginning). Anyway…I think that exercising to be "functionally fit" while looking more attractive is the way to go. The pumped up bloated sausage muscle look is slowly dying. I just wanted to create a place for people to go, who realize that.

Downsouth,

Good call…and that is a hilarious picture of Jose! I actually think that bracelet thing is cool on The Rock…kind of the "emo" thing going on there.

Justin,

I couldn't have said it better myself. The funniest thing about watching these big guys walk is how slow they walk on purpose. It is almost like "I must walk slow because of all this mass I have to move"…it is even funnier when they walk around with their arms 45 degrees out from their body in that "lat spread" walk. I know you have witnessed that! Great stuff!

Ryan,

I also thought The Rock was still a great guy when he was big. He always seemed cool, kind of the "gentle giant" vibe. Now that he has leaned down though, women find him irresistible.

AFDerrick,

You are going to need more calories than that. Closer to 2,000-2,400 would be more like it. Feel free to dip down to 1,200-1,500 for a few days leading up to a "loose" day like a holiday or a party, etc. You are a big guy, so you certainly need to average more calories than what you have been eating.

Jeff,

Right on! Are all you guys and girls models? I'm going to get insecure This site seems to attract great looking people…or others who are on their way to looking hot. I love it! Thanks for the compliments. If you have the Guy Pierce look as well as the body, you probably have a pretty busy dating life. Memento is one of my favorite movies of all time!

Bobby,

You guys are getting crazy results. That is outstanding! Save that post workout drink for just after the days where you include lifting. Keep burning up that fat! Also…you can wait until the entire workout is done before ingesting the protein drink. It will still have the desired effect.

Great comments everyone!

Rusty

Rusty:

that's strange. i see his old picture and his face looks pudgier though he was just bulkier, not necessarily fat. His face looks so much nicer now. He is another example of how much better one's face looks at a leaner state. another good article. thanks, Rusty!

HAPPY LEAP DAY, RUSTY!

Hey Rusty,

Check this out:

http://www.fourhourworkweek.com/blog/…exercise/

20lbs of fat in 30 days?

Hey Rusty, I know this isn't about the article so I apologize, I did not know where else to post it. I am a 6'1 aspiring male actor/model and I wonder what my weight should be at ideally. If you look at many sites they suggest 160- 165 for 6'1 MAX as a male model but that seems just a little slim to me, I think maybe that is for european vogue guys who wnat to make a career out of modeling down prada runways their whole life. I am looking more to be all around HOT actor/model ala Jason Lewis, Jason Shaw, Gabriel Aubry etc. These guys seem a little bigger than the European scrawny look but not by much. I figure at 6'1 to be all around "ideal" for most women I should be either 170 or 175 (keep in mind I have a medium/small swimmer/soccer frame). I like to be precise and have a "target weight" that I don't veer too far from that I can quote on my resume etc. I am really fluctuating between picking 170 or 175. (Right now my weight has varied in the past year from 165-185 so I want to pick a target weight and stick with it) I guess my question to you is if you were 6'1 what weight would you pick to be "all around ideal" for you.

James said:
I am looking more to be all around HOT actor/model ala Jason Lewis, Jason Shaw, Gabriel Aubry etc. These guys seem a little bigger than the European scrawny look but not by much. I figure at 6'1 to be all around "ideal" for most women I should be either 170 or 175.

hey james,

as a former supermodel in paris, i can give you a few tips:

first of all, do you want to be an actor or a model? they are two completely different animals. if you are interested in modeling, you will have to go to Milan and Paris, get some tearsheets and do the shows. I have no idea what you look like, if you have a chance of working etc… Are you more of a guy next door all American look, or are you more exotic. If you have the more all American look, go to Miami, get with either Michelle Pommier or Irene Marie, be ripped as hell, and you can make a shitload of money doing German catalog (swimsuits etc.) If you have more of an exotic look, then go to Europe and get slim, because clothes (couture) looks and hangs better on slim people. Have some money saved at least 3 or 4 grand because it might be a while before you work. Agencies always screw you until you become a name/star.

If you're serious about acting, then get your ass to LA, get a good coach, and be ready to either starve for a while or become a whore.

I know this sounds a bit cynical, but this is the reality of the biz. It sucks that is why I got out. I ended up boning the hottest women in the world in Tokyo, Paris, London, NY, LA, Miami, etc, doing drugs, etc. I was a complete hedonist. Was it fun for a while? Yes. Did I end feeling terribly depressed and spiritually bankrupt? Of course.

If you want any more info, leave a message here.

Peace and Good Luck.

Hey KK, thanks for the honest reply dude. I just turned 19 and have been asked if I model since 15. In terms of my "look" I think it is somewhere in between the European look and the All American look, I have brown hair and brown eyes however I often get asked to model for Abercrombie, American Eagle etc. I am often times told I resemble Channing Tatum with hair, and I also get "you look just like James Franco" also if that could give you some idea. I know I am not an adrogynous looking 140 pound European model who would walk Dior Homme. I guess my ambition is more in the acting/modeling type of thing that goes on in LA. I think it would be worth a shot to give it a go since people (including some in the modeling industry) have been trying to get me to do it for awhile now. I have had a very difficult childhood/teenage years to be candid and have never really pursued it and I think I would regret it if I did not make it out to LA in the next couple of years. I guess the jist of my question was that even though I don't want to be a European fashion model who makes a career out of it ala Ivan Di Pineda, Bruno Santos etc, I would definitely want to mantain a lean, slim muscular body that could crossover to modeling clothes like Polo, Abercrombie etc while trying to become an actor. So I was wondering what is generally seen as "ideal weight" for a 6'1 man with a "lean toned model body" allowing for the fact I don't actually have to model Euro chic clothes. Any insights you have would be cool, as well as your height/weight BF etc while you were modelling.

Lorna,

Happy leap day to you as well! Yeah…The Rock looks way better now.

ak,

I think this diet would work well for someone to go from overweight to about an average level of body fat. If you want exceptional tone, then this probably wouldn't do the trick. That being said, I'm a HUGE fan of Tim Ferriss and love his book, The 4 Hour Work Week. He seems like a great guy who lives an amazing lifestyle.

James,

KK did an amazing job of answering your question. Thanks KK (yet Another model who reads this site…all the readers of this site are "really, really ridiculously good looking" as Zoolander would say).

I'm 6'3" and look my best at 180-185. I would say you would look great hovering around 170. Make sure you read KK's comments however. Ask KK some questions…what a great source of info!

Note:It looks like you got your question in while I was writing this comment. An Abercrombie model is probably closer to 175…depending upon bone structure…they have a little more muscle than the European models.

Cheers!

Rusty

Rusty, thanks man seriously… I think I will go with 170 as my ideal, sounds like it is a great "balance" between European Vogue and American buff jock. Awaiting your reply, KK and Rusty seriously man this site is an incredible resource I learned so much for free; Props to you!

Rusty,

I think Duane Johnson has been reading your blog…! He looks so much healthier (and no longer cheezy) at a slimmer build, but still obviously in great shape. Jennifer must be right, I bet he can do a lot more pull-ups now. I wonder if he's upset his ass is no longer the size of a Buick now he's squatting less..?

I saw him on a British chat show last night, he comes across as a really intelligent and charming guy who knows a lot about physical training. He has chosen the healthiest lifestyle option of looking slim and toned now he no longer needs the excessively muscular physique after retiring from wrestling.

Hi Rusty

i came across your site a few months ago and i cant stay away from it. Im 22 now and i wen tthrough that want to be massive phase and i was starting to think differently when i first came across your site and after reading i have changed my mind completely, i cant even imagine why i wanted ot look big and bulky.

Luckily a combination of lifting big, not training regularly due to college and being naturally slim has resulted in having the type of body you endorse on this site. Big coincidence i guess.
Anyway i just want to work on my muscle tone and getting even leaner.

And yes the rock looks so much better leaner, as you say in another article being lean makes your face look better and it is working wonders for him.

Cheers.
Stephen

James,

Thanks buddy…I appreciate the steady comments I've been receiving from the posts. Those of us who blog like two things:

1) Comments from people when we post. We like to know that there are readers reading our posts. If you learn something on any blog you visit, leave a comment even if it isn't a question.

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Steve P,

I wouldn't be surprised if a few celebrities have reached this site. I'm all over Google for a gazillion "fitness" terms. They are people too, who cruise the web to find info and entertainment. I would love it if Duane read my blog, but that would be a stretch. He looks great now and does seem like a very intelligent and better yet, humble guy.

Stephen,

I wish I could go back in time and speak to myself when I was in college. All the regular fit looking guys were the ones meeting the most women. I did okay with girls back then, but would have met quite a few more if I didn't look like an obsessed bodybuilder wannabe. The look to aim for is "looking good, without looking like you are trying to look good" (Dave Navarro). Focus on getting lean and slim with nice abs. Your face will look better, your social life will be better, and you will feel better. Honestly, I see nothing but positives. Let the other guys compete with each other in the free weight room…you will "kick their butt" in the real world, so to speak.

Have a great one!

Rusty

Rusty, one observation I made is guys who are too buff look "generic" if that makes sense. It really ruins a look if you happen to be a naturally handsome guy but are too big, it kind of takes away from your natural good looks and makes you "just another big doofus", does that make sense?

He does look better. Now if only he could land some decent roles!

love the article. i'm not sure if this is the place to put this but as a women i have gained a lot of muscle from the advice of all the fitness magazines. i'm now larger muscle size then i would like to be. i like the look of being thin and toned. i'm very lean but my muscles are to bulky for my liking. any chance you will write an article geared toward women lifting weights? or have you done so and i over looked it? any types on what i should do now?

James,

That actually makes a lot of sense! Great way of wording what happens when someone gets too massive.

Ron,

Common! You didn't like "Walking Tall"? Me neither!

Karie,

What you need to applies to the guys as well. Make sure you don't lift with too much volume. A high volume of sets and reps builds bigger muscles. Lift fewer sets for fewer reps and then spend a lot of time in the cardio section of the gym. For someone who is trying to lose muscle bulk this is even more important. Also…it is even more important to do this under a calorie deficit if you want to slim down.

Hope that helps!

Rusty

hi rusty,

i think the rock looks great, and in hollywood you need to look better. and of course with the exception of the governor. may i ask what kind of routine the rock is using. thanks

James,

in those days at 6'2 I was usually around 180 ripped; I have a medium sized ecto-mesomorphic frame. I looked thin wearing clothes, but when I took off my shirt clients could see that I was very toned. Remember, you add about 10lbs. in photos/film. So, Mark Vanderloo (my old roomate) was a toothpick in person but in photos looked much more muscular. If you want to do A&F type stuff, I would say stay between 175-180. Clients hate it when you don't fit in the clothes. However, in Miami you could be more buff and do swimsuits. The pay is generally between $1250-$1500/day for catalog. For magazine/editorial you make $150-$250/day. Of course, you need to do editorial to get more catalog! If your plan does not involve Europe, then LA is much more of a commercial market, lots of commercials but very little print. The only big client I used to get booked for in LA was Macy's out of San Fran. The agencies I suggest in LA for your type of look would be LA Models and Ford. Hope this helps a little… Peace.

Rusty,

As someone who is a similar build to yourself (6'4" 195 lbs., but after reading your posts about having defined abs and a chisled face, figuring that 180-185 would be optimal) I was wondering if you have figured out what brands of clothing tend to fit us tall and thin guys the best? In my experience United Colors of Benneton clothing fits by far the best of any brands I've tried.

Also a question for you or maybe KK - Any suggestions on how to give modeling a shot? I have had many people over the years tell me that I should be a model but because I'm not very familiar with the business and I don't live in a big city I've never tried. I would definetely want to shed those last 10 lbs. or so first. I would guess my look would fit into the European category as everyone describes it as "different". Also is 6'4" 185lbs a reasonable size or just too big?

All responses are appreciated and thanks again Rusty for the great blog. This site has become my "one stop shop" for all my fitness info.

Matt

Hey KK thanks man, so if you were 6'2 180 did you model designer fashion and walk down the runway or did you do more editorial/ fitness type stuff? I always find it interesting how the standard for fashion models is supposedly 140-165 pounds but the "top models" all seem to be 170-180.

Matt, I really like Banana Republic as a store in general and they have tall sizes in a lot of shirts that really work well for me, I'm 6'1 so kind of between average and tall but I have a long torso (wear long size suits) and long arms. A medium from Banana in tall length works perfect for me.

Rusty, just wanted to let you know I just subscribed, keep up the awesome site!

James,

Thanks for subscribing!

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Rusty

I loved The Rock then and I love him even more now (if that's possible!). He looks incredible! He's gorgeous, healthy, has a great personality and I totally agree that he's a great role model for not over doing the muscle. Did I mention how gorgeous he is?

The Rock's #1 fan

Sujeli,

Yep, The Rock is cool as hell. Sounds like everyone likes this guy.

Rusty

hey Rusty
i agree with you the lean GQ look is the way to go thats what am trying to do now. Am a netural big guy most ppl would say but i feel like i wanna get smaller but its takeing forever 4 me. Today am going to start the jump rope program that i saw on ur site. and when it comes to my diet am going to start the warrior diet am 5 10 and weight is 210 what would u saw should be my apporiate size.,
Thanks

Here is a link to the Rock's workout routine as described by Men's Health magazine:

http://www.menshealth.com/cda/article.do?…

Do you take any supplements like creatine? or just whey? Or none?

I would love to meet the rock Daune Johnson I have friend who looks just like him can be his clone or double