Did John Cena Use Steroids

John Cena Muscle Growth: Did He Use Steroids?

John Cena has undergone an intense body transformation since his early days in the WWE. If indeed his muscle gains are legit, bodybuilding enthusiasts can learn many valuable lessons from his training routines. When he first stepped into the ring, John Cena was slightly built. He cut a slim appearance with an average chest, abs, and shoulder width. Over time, we have seen him get seriously jacked and grow to be one of the most loved wrestling champions in WWE.

Such intense muscle growth and bulking leaves everyone with questions. How did he pull that off? Is he on steroids? Let’s find out whether the champ’s muscles are real or fake.

John Cena: Before and After WWE

This famed wrestler started out small. What raises eyebrows is the fact that he keeps getting bigger with every waking day, show or performance.

Fitness and bodybuilding enthusiasts will tell you that in every bulking endeavour, there is always a flat stage when you begin to plateau. There is a natural limit to how much muscle mass you can gain over a period, but this wrestler knows no such boundaries.

What’s his secret? As a young man, John Cena weighed a mere 120 pounds. Today, he is a whale of a man with muscular shredded arms and huge trunk, weighing about 251 pounds. His entire body has transformed including his waistline and midsection and even his head. For many, such transformations are a smoking gun for steroids.

He first started out as a bodybuilder before shifting his focus to building lean muscle. We all know it takes great strength and muscles to be a WWE wrestler, but John Cena’s raw power gives him a unique advantage in the ring. He’s won the WWE World Heavyweight Champion title at least 12 times. He can deadlift 664lbs and he once did a body slam on The Big Show!!

Curious to find out whether Cena’s muscles are real or fake? Well according to his trainer Rob MacIntyre, Cena’s body transformation is all natural, he has never been on steroids or hormones enhancements….do we believe him??!!

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Top secret: it is easy to just keep building lean muscles without having to go through sessions of stagnation or muscle loss. As is with the case of John Cena, the secret to adding bulk and lean muscle, lies in the diet, supplements, and consistent working out.

How Did He Grow Lean Muscle?

The wrestler has been interviewed many times about his muscle building formula. What stands out is his adherence to a diet specially designed to enable bulking and adding raw power. He stresses that food goes hand in hand with intense workouts.

He had revamp change his diet, because for a John Cena-like body transformation, you need a menu encompassing all nutrients. You should, however, give prominence to proteins. The wrestler understood that he had to add bulk to his muscles to make a dent in the heavyweight pro wrestling world. Sources close to him reveal that John Cena eats relentlessly, stuffing himself on steak, salmon, whole eggs, nuts, deli meats, beans and various fruits and vegetables.

In a usual day, John Cena’s diet can look like this:


  • Egg Whites
  • Whole Eggs
  • Oatmeal
  • Applesauce
  • Protein bar


  • Brown Rice
  • Chicken Breasts
  • Vegetables

Pupper-sSupper Snack:

  • French Toast
  • Blueberry Muffins
  • Bananas
  • Whey Protein Shake, or,
  • Pizza


  • Pasta
  • Vegetables
  • Salad, and,
  • Grilled Chicken or Fish.

Perhaps what makes his body bulk and increase in size is the fact that he eats continuously. Forget about three meals a day; Cena eats seven meals in a single day. His diet contains vital vitamins, proteins, vegetables and minerals that are essential for getting ripped.

How Does He Train?

If you think Cena’s eating is exhausting, wait till you learn about his thundering workouts. Even though he works out only five days a week, his workout routines are incredibly vigorous that non-professional bodybuilders would need to approach with caution. His workouts are high impact, include all sorts of aerobics, core, and weightlifting exercises.

In a typical week, this is John Cena’s workout:

Monday: Chest and Back

The routine here involves 4 sets of 10 repetitions with:

  • Bench Press
  • Weighted Pull-Ups
  • Dumbbell Pullovers, and,
  • One Arm Row

Tuesdays: Legs

Doing up to 4 sets of 20 repetitions with:

  • Barbell Squats
  • Front Squats
  • Leg curls, and,
  • Calf Raises

Wednesdays: Core

He focuses on the core with routines like:

  • Mountain Climbers
  • Bear Crawls, and,
  • Sled Pulls

Thursdays: Olympic Lifts

Here he includes 3 sets of 8 repetitions of:

  • Romanian Deadlift
  • Snatch
  • Clean and Jerk
  • Power Clean, and,
  • Front Squats

Friday: Arms and Shoulders

The end of the week includes exercises such as:

  • Barbell Push Press
  • Close-Grip Bench Press
  • Skull Crushers
  • Bicep Curls, and,
  • Bradford Press

He does at least e sets of 8 repetitions for each of those exercises.

How Does He Stay Looking Lean?

The problem every muscle building enthusiast faces is a relapse or hitting a plateau. That’s when the body gets too used to the daily workouts. The routines lose their impact, and the process of bulking and growing lean muscles stops. John Cena understands that challenge, so he keeps changing his exercise routines to find new challenges.

The wrestler also continually changes the pace of his workouts to push himself to new limits every day. Apart from the massive drills, John Cena indulges in a unique supplement to build lean muscles

Does John Cena Use Supplements?

The wrestling champion uses several protein-based supplements to complement his diet. Whey protein supplements give him the strength to push his limits in the gym. Beyond that, John Cena is rumoured to use a supplement with a unique combination of fatty acids known as growth factors.

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Many wrestlers and other athletes are known to use such supplements to boost their stamina and muscle growth. However, WWE is considering blacklisting a long list of supplements that are said to give users an unfair advantage over others in the competition. These are what we commonly call call growth hormones.

Final Thought

Now you know John Cena’s secrets to building lean muscles and increasing strength. It’s important to remember, however, that bulking does not happen overnight, it is a gradual process that demands determination and consistency.

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