Again, the reason he looks so damn good is because he has a natural amount of muscle for his frame, while being extremely lean. Besides, his veins popping out, which is an indication of low body fat not muscle size , he looks like he has a pretty normal athletic build.
This is where he looks absolutely astonishing without a shirt on, and relatively fit and athletic in clothes not big.. These three muscles have the biggest effect on your physique. As well, these three muscle groups most greatly contribute to the coveted V Taper, which is the most attractive sign of physical attraction in men.
If you lean down to a low body fat, and build up your V taper shoulders, upper chest and lats , you will look truly amazing. I mean, he is pretty well known for having a six pack at all times. My favorite approach is to do a few sets of hanging leg raises, with legs absolutely straight and no swinging, whatsoever. Hanging leg raises are by far the best exercise you can perform to build incredible abs. For a full video on training your abs for maximum results, you can watch this video here:.
Here is how I would design a workout to build a body like Zac Efron. Of course, we are going to stick to the main principles that I talk about in the Warrior Shredding Program. Three workouts per week to maximize recovery, a focus on key exercises for great aesthetics, while utilizing reverse pyramid training for optimal strength and muscle gain. This program has helped over 30, men all over the world build incredible bodies! The weighted pullups is one of our favorite movements for developing the musculature on the arms and back.
For Reverse Pyramid Training, you are to perform your heaviest set first for reps. Rest about 3 minutes between sets. Zac Efron has always been known for being ripped as he showed in the movie Neighbors in Summer — but he took his physique to a whole new level for the movie Baywatch. For his role in Baywatch, Zac packed on 10 lbs. This is the exact regimen that Zac Efron followed for the preparation in Baywatch, and if you are looking for fitness model aesthetics this is your blueprint.
Believe it or not Zac Efron is about 5 ft. What makes his body stand out is that he has ripped abs, ripped arms, and very good overall aesthetics.
This physique is achieved through focusing on certain muscle groups and minimizing body fat around the torso. Here was the list:. For the next couple of weeks, I cut out foods that weren't nutritionally beneficial. Murphy provided me with a long list of recommended nutritious foods, and I chose my favorites from it:. On the first day, Murphy handed me some little pound dumbbells to do exercises with and in my mind I was thinking, "Oh wow, these are adorable, I'm about to coast through this workout.
Murphy had me doing exercises with precise, perfect form and my arms were thoroughly exhausted within the first couple sets. For the rest of that workout, I proceeded to get my ass handed to me by pound dumbbells and I was shook. This helped me feel much more confident when I did Murphy's workouts on my own, and I'd use mirrors or work at a slower pace to ensure that my form was correct.
Small but crucial details like not letting my shoulders shrug, keeping my abs slightly drawn in, and keeping my toes, knees, and hips properly aligned made a world of difference and became second nature.
This led to me going to bed earlier to avoid late-night temptation, and for the first time in several years, I was getting eight hours of sleep on a regular basis. During week five, I noticed that if the lighting was just right, I could see a couple abs coming in.
By the start of week seven, I felt firm, tight, lean, and more defined, as if I might finally be getting close to reaching a minor level of being ripped. Admittedly, I did have a stretch during April where I kept eating handfuls of chocolate-covered almonds every day. I limited my meals to either chicken breast or salmon with a serving of spinach, lettuce, kale, or asparagus.
Low and no-carb diets are typically done in short spans when people have extreme body composition goals or need to cut weight, but they're not considered a sustainable long-term diet. For me, it got very old, very fast, and it seemed like my cravings for fast food were growing more intense.
His intense and effective workouts have inspired many people to want to follow the diet and exercise program he designed for Efron. How did this brilliant trainer get Efron ready to spend all day shooting scenes in nothing but swim trunks? The change in programming meant that Efron never hit a plateau, which Murphy credits with helping Efron become a strong, high-endurance machine as well as maximizing fat loss. He adjusted the rep schemes and added supersets, circuit training, bodybuilding-style workouts, cardio training, and more.
Full disclosure: This workout is intense. Yes, you read that correctly. This is a rep workout Murphy used with Efron. What does that mean for you? To do: Perform 10 reps of the exercise with a somewhat challenging weight. Then use half the weight for 20 reps. Efron used a split workout plan divided into three days. The three-day split focused on back and biceps on day one, legs on day two, and shoulders, chest, and arms on day three. He also trained his abs throughout the week. It looked something like this:.
As you can probably guess, Efron eats an extremely nutritious diet.
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