The Rock’s Insights from Men’s Health Magazine December 2022
Dwayne “The Rock” Johnson provided an in-depth look into his life, career, and mindset in a feature interview for the men’s health magazine december 2022 issue. Appearing from his Los Angeles home office, complete with a T. rex skull replica and his Teremana tequila brand on display, Johnson discussed the demanding preparation for his long-gestating project Black Adam, his reflections on turning 50, his rigorous training and diet regimen, and his guiding principles. Fresh off the release buzz for Black Adam (streaming December 22 on HBO Max), a project 15 years in the making, Johnson shared the unique challenges and motivations behind bringing the complex antihero to the screen, a role that required him to achieve arguably the best physical condition of his extensive career. This feature in Men’s Health offered fans a significant glimpse into the dedication fueling one of Hollywood’s biggest stars.
Bringing Black Adam to Life
Johnson elaborated on the lengthy journey to make Black Adam, noting it took seven years from the official agreement between his Seven Bucks Productions, Warner Bros., and DC. The appeal, he explained, lay in introducing a novel character to the superhero genre, one who hadn’t been portrayed on screen before. More significantly, Johnson saw it as a chance to disrupt genre conventions.
A Disruptive Antihero
He highlighted the ambiguity surrounding Black Adam’s alignment: “is he a superhero, an antihero, or just a bad dude?” Unlike Superman’s strict moral code against killing, Black Adam operates differently. “Black Adam, on the other hand, you can’t finish your sentence if you mean harm to him or his family,” Johnson stated, emphasizing the character’s brutal efficiency. This departure from traditional hero archetypes excited Johnson, allowing exploration of a character living in a philosophical gray area but acting with black-and-white conviction regarding protection.
Dwayne The Rock Johnson eating according to his strict diet plan
Personal Connection and Defying Expectations
Johnson revealed a deep personal connection to Black Adam’s refusal to be confined by others’ expectations. He drew parallels to his own early Hollywood experiences: “You can’t call yourself the Rock. You can’t talk about pro wrestling… Change your diet. Lose weight… this is how you have to be.” After attempting to fit that mold, he ultimately rejected it, deciding, “Man, fuck this. I can’t be like that… I’m going to be myself.” This personal history informed his portrayal of Black Adam, a character who similarly resists categorization and external limitations.
The Physical Transformation for Black Adam
Achieving the physique for Black Adam was a central goal, demanding the best shape of Johnson’s career, surpassing his football and wrestling days. Working closely with trainer Dave Rienzi for over a decade, the challenge wasn’t just reaching peak condition but sustaining it for months.
Dwayne The Rock Johnson lifting heavy weights in the gym
Scientific Approach to Training
Johnson emphasized a scientific approach over mere grit. “You can’t do that, because your body can’t sustain it and your body will break down,” he explained. Rienzi monitored his condition throughout the shoot, constantly adjusting based on factors like sodium intake and carbohydrate levels. A notable decision was to forgo muscle padding in the suit. “Let’s be disruptive and let’s do it differently. Let’s take all the muscle pads out,” Johnson recalled. This meant the suit revealed every detail, requiring constant, meticulous work to maintain the desired look for the duration of filming.
The Rock showing intense focus during a workout session for Black Adam physique
Turning 50: Reflections and Fitness Philosophy
Having turned 50 in May 2022, Johnson discussed his perspective on reaching this milestone. He aimed to “hit the fifth level in my rhythm and groove,” focusing on maintaining a healthy, functional body despite past wrestling injuries. His goal over the previous decade was smart training, balancing workouts with family and work, and avoiding ego-driven lifting. “By the time I hit the fifth level, my joints are feeling great and I’m still able to not only maintain but add real muscle,” he shared, expressing satisfaction with his current physical state.
Dwayne Johnson as Black Adam in a scene from the movie
Disciplined Diet and Nutrition
Johnson’s diet remains consistent with his philosophy: “eat clean and make sure that my diet is commensurate with my goals.” He described himself as a creature of habit, often eating the same meals daily for extended periods. “It’s very consistent. It’s very boring. It’s also extremely disciplined,” he admitted, crediting his father for teaching him early on to “eat to nourish the body,” not just for pleasure. His typical six daily meals consist of lean protein (eggs, bison, chicken, fish), complex carbs (oatmeal, rice, sweet potatoes), and fruits/greens. Macros are carefully managed by his team (nutritionist, chef advisor) to optimize results, typically ranging from 40-45% protein, 40-50% carbs, and 15-20% fats, ensuring he rarely feels hungry despite rigorous training.
Quote from Dwayne Johnson about discipline learned in the gym
Evolving Training Methods
While maintaining intensity, Johnson believes his training has become smarter over time. He’s moved away from joint-stressing Olympic lifts favored in his youth. His workouts are now shorter but more efficient. Crucially, he emphasizes listening to his body, distinguishing between productive pain and pain signaling a need to stop and recover. He also addressed the responsibility that comes with sharing fitness content with his vast Instagram following, stressing the importance of posting safe, effective exercises rather than potentially dangerous, ego-driven stunts for views.
The Rock performing intense cable exercises during his workout routine
Mental Health, Spirituality, and Work Ethic
Johnson acknowledged the gym’s role in mental well-being, calling it his “best friend” during periods of depression. While not a cure, he finds sweating out toxins provides clarity. “It doesn’t fix the problem, but it helps,” he stated. He also discussed his connection to his Samoan heritage through the concept of mana – a Polynesian term for an energy or life force. Mana, he explained, serves as a daily anchor, reminding him of his culture, humility, gratitude, and the importance of connection. This spiritual connection has deepened over time, providing stability.
Quote from Dwayne Johnson about skills learned in the gym: discipline, fatigue management, pushing limits
Balancing Priorities and the Power of Communication
Despite a packed schedule encompassing film production (Red One with Chris Evans), TV (Young Rock Season 3), business ventures (Project Rock, Teremana, Zoa, XFL), and family life with wife Lauren Hashian and their two young daughters (plus his eldest daughter Simone’s WWE career), Johnson prioritizes based on passion. “If they don’t get me out of bed and if I’m not running toward those things, then I don’t do them,” he explained. Balance comes from staying connected to simple, core values. He also powerfully advocated for vulnerability and asking for help, a skill he learned over time. Recalling stuffing emotions down as an only child, he now champions communication, noting the tragic loss of friends who didn’t reach out. “You gotta communicate. You gotta ask for help. There’s no shame in that.”
Dwayne The Rock Johnson posing intensely during his Men's Health photoshoot
Conclusion
Dwayne “The Rock” Johnson’s extensive feature in the men’s health magazine december 2022 issue offered a compelling portrait of the global superstar at a pivotal moment. From the decade-spanning dedication to bringing Black Adam to the screen with a physique honed through meticulous, science-based training, to his candid reflections on turning 50, managing mental health, and embracing his cultural roots through mana, Johnson shared profound insights. His unwavering work ethic, disciplined lifestyle, commitment to family, and newfound emphasis on vulnerability and communication underscore the principles driving his continued success across multiple domains. The interview solidified his image not just as an entertainment icon, but as a figure constantly pushing his limits while striving for balance and connection. This story, condensed from multiple interviews, appeared in the December 2022 issue of Men’s Health.
