John Cena has carved out a successful career spanning professional wrestling and acting. Known for his impressive physique, Cena wasn't always the imposing figure he is today. This article explores the workout and diet regimens that have shaped him into the star he is, focusing on his evolution from prioritizing strength to emphasizing longevity and overall wellness.
From Humble Beginnings to Wrestling Icon
Born John Felix Anthony Cena on April 23, 1977, in West Newbury, Massachusetts, Cena wasn't always the hulking figure fans know. In high school, he was a slender 54kg (approximately 120 lbs). He faced bullying in his adolescence due to his weak expressive language ability and way of dressing. Home exercise became a therapy for psychological abuse since the age of twelve. He then asked his parents to buy him a weight bench for Christmas. He did not open the door of the local gym for the first time until three years later when he was fifteen. Cena's journey began with a passion for sports, particularly American football, which he pursued at Springfield College in Massachusetts, where he studied exercise physiology and human anatomy. Despite his dedication and becoming team captain, he felt his height was a limiting factor. He then moved to Los Angeles, finding work at Gold's Gym and later as a limousine driver.
Before the end of the millennium, there was a moment that definitely changed his life. In an informal interview, Cena agreed with a friend from the fitness center to start attending Ultimate Pro Wrestling (UPW) courses - the predecessor of today’s most prestigious wrestling organization, World Wrestling Entertainment (WWE). His decision to try wrestling with theatrical elements was probably due to the fact that his father, John Cena, was a wrestling announcer. Performing under his wrestling alter ego Prototype, he won his first wrestling title at UPW in 2000. This caught the attention of WWE, where he debuted in 2002.
Cena's Evolving Workout Philosophy
Cena's training has evolved considerably over the years. During his WWE days, his primary focus was on maximizing strength daily. As he approached 45, his focus shifted towards longevity and overall well-being. He told GQ that he started lifting weights in a dedicated fashion when he was 12 years old. If you do the math, he's coming up on 35 years of that.
This shift involves:
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- Increased focus on flexibility: Incorporating more stretching and warm-up routines.
- Prioritizing compound and Olympic movements: Continuing with exercises like Olympic weightlifting and power movements, but with less emphasis on heavy loads.
A typical workout now includes:
- Cardiovascular Warm-up: 15 minutes to prepare the body for exercise.
- Weight Training: An hour of compound movements, Olympic weightlifting, and power movements.
- Stretching: 40 minutes to an hour, incorporating principles of yoga to maintain flexibility and body awareness.
He did a movie with Jackie Chan about three to four years ago and they could care less about how strong he was. They just wanted him to kick over his head, which was impossible. He went over there to train with him for about three months and they stretched him like taffy. He immediately lost 20 pounds, which was very difficult for him. I even fell into a weird depression because it was like I’m losing everything that I worked on for 30 years! But I begin to walk taller, begin to have less pain, I was more flexible, and that experience changed my life in many ways, and it taught me the value of making sure your body moves O.K.
The John Cena Workout: A Sample Routine
While the provided text mentions a five-day split focusing on specific muscle groups, it emphasizes that the workouts that follow are Cena’s actual routine, modified only slightly for less experienced lifters. Each week, you’ll work up to a certain percentage of your max on the snatch and power clean. The squat, front squat, and bench press will not require percentages. Simply work up to the heaviest load you can handle for the prescribed sets and reps.
The routine incorporates:
- Olympic Lifts: Snatch and power clean, focusing on technique and gradually increasing weight.
- Compound Exercises: Squats, front squats, and bench press, aiming for the heaviest load possible for the prescribed reps.
- Circuit Training: Exercises marked with letters (A, B, and sometimes C) are performed in circuit fashion-complete one set for each in order, resting as needed between sets. Repeat until all sets for the circuit are complete.
- Core Work: Dedicated ab exercises at the end of each workout to maintain core strength.
Important Considerations:
- Warm-up: Low-rep sets with gradually increasing weight are crucial before heavy lifting.
- Form: Maintain perfect form throughout all exercises.
- Avoid Failure: Leave a rep or two "in the tank," especially in the initial weeks. Week 6 is when you will test your strength.
John Cena's Diet: Fueling the Machine
You can’t workout like John Cena and build as much muscle as John Cena without chowing down on a hefty amount of calories. Cena’s diet is heavy on protein while low in carbs and fat. It also addresses the most important food groups, with healthy helpings of fruits, vegetables, grains, cereals and clean meats-as well as a few supplements here and there.
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Cena emphasizes eating smaller meals throughout the day. For me, it shows up a lot more frequently throughout the day. I just try to make good choices, eat good quality foods, and get enough protein. I guess that’s something I started at a young age. I remember being 13 years old and buying my first tub of Weight Gainer 2500 from Twinlab. I just used it as a meal supplement. I’ve been doing that for so long and that’s one thing that hasn’t really changed. It’s still those small meals throughout the day. I’m conscious enough to try and make better nutrition choices every chance I get but that’s one thing that has remained constant for me.
A typical day includes:
- Early Morning: A strong latte mixed with skim milk and some sort of protein/meal supplement.
- Post-Workout: A similar type of meal, heavy on vegetables, like a big salad with poached eggs.
- Throughout the Day: Listening to his body and making conscious choices to eat good quality foods and get enough protein.
Key Principles:
- High Protein: Essential for muscle growth and repair.
- Complex Carbohydrates: Provide sustained energy for workouts.
- Healthy Fats: Important for hormonal balance and overall health.
- Nutrient-Rich: Fruits, vegetables, grains, and cereals are included for vitamins and minerals.
He also allows himself some flexibility. I enjoy living and enjoy food. In my bodybuilding days, I would get a guy to bring my meals to a restaurant because I needed this and that. I don’t do that anymore. If the wife and I want to go out and enjoy something special, we build that into the day. We’re extra conservative so we can hit our mark at the end. If we overshoot the mark in total calories, we’re also accountable for that. It’s not being frustrated with yourself if you choose to have fun and live a little bit. It’s being accountable for your choices, knowing that I’m going to enjoy this and it’s going to be great, but I have to pull back.
Cena's Impact Beyond the Ring
John Cena's influence extends beyond his physical achievements. He is known for his charisma, stage presence, and dedication to his fans. His success in wrestling led to acting roles, showcasing his versatility. He's also a rapper, writer, and philanthropist, particularly known for his work with the Make-A-Wish Foundation, where he has fulfilled a record number of wishes for seriously ill children.
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