Table of Contents
- Joe Rogan’s Workout Plan
- Joe Rogan’s Fitness Principles
- Joe Rogan Weight loss plan Plan & Complement
- How You Can Train Like Joe Rogan
- FAQs
Joe Rogan’s Workout Plan
From the time Joe Rogan first burst onto our televisions, he’s had a well-built, muscular physique. He is amazingly disciplined on the subject of his workout routine. Rogan shared on his podcast that he schedules his weekly routine every Sunday. “I say ‘I even have to do yoga two times this week’ and ‘I even have to lift weights thrice this week’ and ‘I even have to run twice this week.’ And nevertheless I fit that in, I fit that in. But I owe those things, so I even have to get those things in.”
Below is a sample three-day split that Joe Rogan has performed previously. Workout A, B, and C represent the three different routines.
1. Workout A:
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Dumbbell pullover superset with pull-ups: 4 sets x 10 reps
- 60 seconds rest between supersets
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Reverse grip seated rows: 4 sets x 15, 10, 8, 6
- Increase weight, 30-second rest
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T-bar Row: 3 sets x 12, 10, 8
- Increase weight, 30-second rest
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**Behind Neck Pulldown: 3 sets x 12, 10, 8
- Increase weight, 30-second rest
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Kettlebell squats superset with cable pulldowns: 3 sets to failure
- 60 seconds rest between supersets
2. Workout B:
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Leg extension superset with Leg curls: 4 sets x 10 reps
- 60 seconds rest between supersets
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Walking Dumbbell lunges: 3 sets x 10 reps
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Squat: 4 sets x 15, 12, 10, 8
- Increase weight, 30-second rest
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Pistol squat superset with body weight squat: 3 sets x 10 reps
- 60 seconds rest between supersets
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Leg extension superset with Leg curls: 3 sets to failure
- 60 seconds rest between supersets
Workout C:
*30 seconds rest between each exercise unless noted or supersets.
Joe Rogan’s Fitness Principles
Weightlifting Routine:
A serious aspect of the Joe Rogan workout routine is training for functional strength. Rogan often talks about how performing each day activities can construct muscle over time, akin to a farmer might along with his regular chores. He believes the body responds best when it’s always worked and placed under stress. For those who consistently push your body and expose it to physical stress, it responds higher and offers you more energy.
Rogan normally does weight training thrice every week, but he’s lively on a regular basis. To assist construct functional muscle, Rogan uses various routines with non-traditional varieties of equipment including:
- Kettlebells
- Maces
- Dumbbells
- Battle Ropes
Certainly one of the principles of Joe Rogan’s workout routine is following the Pavel Tsatsouline protocol. Pavel Tsatsouline is a Russian that’s credited with bringing the kettlebell to the western hemisphere. The Pavel Tsatsouline protocol calls for two to seven kettlebell workouts every week, ideally performed with varied intensity levels. Under this workout plan, Rogan only does about half his max somewhat than push too hard. Similarly, he prefers a volume approach with resistance training, focusing more on high repetitions and body weight exercises.
MMA Training:
As we have now mentioned throughout, Rogan is a big fan of mixed martial arts (MMA) and has practiced several forms throughout his life. Joe took up karate and taekwondo at age 14, winning the Massachusetts full-contact state championship 4 years in a row. He also won the US Open Championship in taekwondo at age 19 then became an instructor.
As an experienced MMA fighter, Joe still practices Brazilian jiu-jitsu (BJJ) frequently, which he began practicing in 1996. He’s a black belt in each Gi Brazilian jiu-jitsu and no-Gi Brazilian jiu-jitsu. A Gi is the uniform that means that you can grab your opponent, showing his diverse skill set. The black belt symbolizes an expert-level skill and is one in every of the very best achievements in MMA. Along with BJJ and kickboxing, Rogan also loves Muay Thai, one other combat sport referred to as Thai boxing. These activities burn a major amount of calories and help construct muscle.
Rogan’s Favorite Activities:
- Brazilian jiu-jitsu
- Muay Thai
- Kickboxing
Cardio:
As if Joe Rogan’s weightlifting routine and MMA training wasn’t enough, he also practices traditional types of cardio. Consistent with his principles, Joe prefers to train outdoors and exercise more ” naturally ” somewhat than on a treadmill or some gym machine.
His favorite cardio activity is running through the Runyon Canyon along with his dog while wearing a weight vest. Sometimes, he can even run drills within the gym or find one other strategy to get his blood pumping.
Yoga:
If you could have ever thought you are “too manly” for yoga, Joe Rogan can persuade you otherwise. Rogan is a big believer in regular yoga and hot yoga, practicing each frequently. In an Instagram post, Rogan stated, .”
Rogan also explained how yoga helps prepare his body for other varieties of training, amongst other health advantages. “.”¹
Recovery
Joe Rogan treats his recovery process as rigorously as his actual workouts. He has been known for his willingness to try extreme methods to heal his body. A few of his recovery techniques include:
- Sauna sessions
- Cold plunge
- Sensory deprivation tank
- Cryotherapy
- Stem cell rejuvenation
- CBD products
Rogan’s dedication to preserving and healing his body has done wonders, as he’s in much better condition than most men his age. To learn more about cold plunge, take a look at our article, The Complete Guide To Cold Therapy.
Joe Rogan Weight loss plan Plan & Supplements
Weight loss plan
Just as he systematically approaches his weightlifting routine and recovery, Joe Rogan’s food regimen is rigorously sculpted to his body’s needs. Rogan likes to maintain his food regimen to easy food, primarily following a carnivore food regimen. Rogan believes that if it wasn’t food 100 years ago, it’s not real food. He avoids any processed junk foods, refined sugars, and grains. He focuses on lean protein sources, mostly wild game akin to wild elk meat and green vegetables with few carbs. Elk meat is Rogan’s favorite natural protein source and sort of meat, preferably from his own hunting. He also loves spicy food for its flavor and its health advantages, especially for the guts. He essentially follows a ketogenic food regimen frequently, stating that carbs create brain fog and lower energy levels. He’ll occasionally treat himself to a cheat meal, akin to his favorite dish of linguine with clams, that can take his body out of ketosis. Nonetheless, he’s so disciplined and in tune along with his body that he can return to ketosis in only a number of hours.
Sample Joe Rogan Weight loss plan Plan
Breakfast:
- Free-range Eggs
- Green vegetables or fruit
Lunch:
- Grilled chicken
- Quinoa
- Kale
Snack:
Dinner:
- Wild Elk meat
- Potatoes
- Jalapenos
Intermittent Fasting
One other key a part of Joe Rogan’s food regimen plan is intermittent fasting (IF). He has a 16-hour fasting window, starting with dinner for his last meal of the day until breakfast the subsequent day. He believes fasting is great since it allows his body to fully absorb all of the essential nutrients from one meal before moving to his next meal. Rogan details his food regimen on episode #1155 of his podcast with Henry Rollins. He’ll occasionally have coffee or one other zero-carb drink within the morning if he’s doing fasted cardio or fasted yoga. The one exception to his ketogenic food regimen and fasting strategy is when he performs his weightlifting routine.
To learn more about intermittent fasting, take a look at our article 6 Best Intermittent Fasting Methods and Schedules.
TRT
Certainly one of the explanations that Joe Rogan is so popular is resulting from his brutal honesty and transparency, especially regarding his drug use (recreational and performance-enhancing). Rogan believes that should you take something like steroids, you ought to be open about it so people can educate themselves. Joe has been very open about his use and the advantages of testosterone substitute therapy (TRT), and other performance-enhancing drugs, including human growth hormone (HGH) and insulin. The entire performance enhancers are prescribed legally and done under a health care provider’s care so he might be closely monitored. For more information regarding Joe Rogan and steroid use, take a look at our article Is Joe Rogan On Steroids?
Supplements
Joe Rogan is the co-owner of the complement manufacturer Onnit and sometimes advocates for his products. The most well-liked complement from Onnit is Alpha Brain, a caffeine-free nootropic. Alpha Brain is designed to enhance memory, promote focus, aid with mental processing, and helps you are feeling “within the zone.” Other supplements that Rogan has openly discussed using include:
- Alpha Brain
- Omega-3 and Omega-6 Fish Oil
- Vitamin D3
- Creatine
- Glucosamine Chondroitin
- Onnit Shroom Tech Sport (pre-workout)
How You Can Train Like Joe Rogan
Follow A Easy Weight loss plan
Certainly one of the best ways to copy Joe Rogan’s lifestyle is by following the same food regimen. The Joe Rogan food regimen program is fairly easy – keep on with healthy food that isn’t processed or artificial. Avoid foods full of sugar and saturated fat. Persist with natural protein sources, akin to wild game meat, fruits, and vegetables. Rogan also likes to maintain his body in constant ketosis, so it is best to try to maintain your carbs as little as possible. He also practices intermittent fasting, eating only inside an eight-hour window each day.
Train Hard, But Don’t Overdo It
Rogan follows an especially intense routine, from his training methods and strict food regimen to advanced recovery techniques. He believes the body should always be under stress with some exercise. While this method is great for Joe, it’d not be realistic for the remainder of us. For starters, Joe is receiving testosterone under a health care provider’s care with TRT, so his body can get well much quicker than the typical person. Secondly, his wealth allows for the time and access to coach the way in which he does. With family life, work, and other obligations, some people only have a number of hours every week to exercise. The necessary thing is to take advantage of your workouts with what you could have and be efficient along with your workout routine.
Take Advantage of Supplements and Recovery Aids
Not everyone has access to sauna sessions, a sensory deprivation tank, or cryotherapy because not everyone seems to be a millionaire like Joe Rogan. We are able to, nevertheless, implement a few of his methods and make recovery a top priority. Protein powders and vitamin supplements are low cost, effective ways to enhance your recovery and help construct muscle.
TRT is a tremendous strategy to rejuvenate your life should you are of proper age and under a health care provider’s care. TRT may help improve your mood, increase energy levels, improve recovery, and help construct muscle. Joe Rogan regularly talks concerning the positive impact of TRT in his life and encourages men to try it.
FAQs
What does Joe Rogan eat?
Joe likes to eat natural foods, akin to beef, elk, and eggs, with numerous vegetables and fruit. He may be very low-carb and tries to avoid sugar. He likes to “live off the land.”
What sort of cardio does Joe Rogan perform?
Joe Rogan prefers to do his cardio exercises outdoors, including running. He typically does two to a few sessions every week of cardio, ideally running through the Runyon Canyon along with his dog with a weight vest for added resistance.
Is Joe Rogan on steroids?
Yes, Joe Rogan is technically on steroids because he uses TRT, which is legal testosterone. Joe does every part legally under a health care provider’s care.
Outro
Joe Rogan is a controversial figure in American popular culture, often coming under fire for his political takes. Even should you aren’t a fan of the UFC commentator, you could have to respect his work ethic and dedication to his workout routine. Rogan has a quite simple approach to every part in his life, attempting to emulate the approach to life of our ancestors. While he isn’t quite as “primal” because the Liver King, Joe Rogan likes to live off the land. He believes nothing is healthier than hunting your meat and growing vegetables.
He trains hard daily because he believes keeping the body under constant stress is the important thing to staying fit. While his food regimen and workout routine are easy, his recovery methods and complement use are extensive. Joe uses TRT and several other supplements, akin to creatine and nootropics, to assist heal his body. He also uses other methods to heal his body, including cold water therapy and more extensive measures like cryotherapy.
Considering not everyone seems to be a millionaire, its unrealistic to repeat his exact routine. For those who train hard, follow a clean food regimen, and improve your recovery, (and perhaps some TRT) you’ll be able to be in your strategy to looking like Joe Rogan.
References
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