3/2/2017 0 Comments Zac Efron Workout (Baywatch)If anyone is the prototypical hard gainer, it’s Zac Efron. He went from the kid in High School Musical, to the hot guy in Neighbors, to “holy shit have you seen Zac Efron in Baywatch?!”. Now, before I go any further or ask you to hear me out, I want to make something clear. Here at BarLords, and really in physical culture as a whole, the focus is on improving yourself. So, if you think that everyone whose physique is impressive is cycling something, you should stop reading now.
Zac Efron gained a mere 10lbs of muscle in about a year (or a little more). However, it looks like he made even more dramatic gains. Why? Because he was literally bodybuilding. Not trying to become a mass monster. But actually sculpting his body strategically. Notice that his physique is nothing that we haven’t seen, say, in the Street Workout community before. But how exactly did he do it? Obviously, the workouts that celebrities give to magazines are just rough templates and half of the time were provided to the authors from a Hollywood trainer. So, per the usual BarLords program, we’re going to draw from the source and cross reference it with good old common sense.
What Changed in a Year? The one thing that people should hone in on when it comes to Zac’s training is that he said he changed his training up dramatically over the course of prepping for this role. And the most crucial change is, without a doubt, that he lifted heavier than he ever had before. Lifting heavy is crucial to growing. We’ve been over strength and hypertrophy protocols, so this should be no surprise. But it’s very crucial that you take heed to this. Even if you already lift heavy, if you’re trying to get bigger, progression is the name of the game my fellow BarLords. What else changed, you ask? Well it looks like his training style and lifestyle also took a pivot. This goes hand in hand with the concept of periodization. No doubt about it. The thing is, even though he said he’s trained like never before, it’s not very clear on what the exact differential is. From the increase in weight, and the increase in environmental intensity (being around Dwayne Johnson, I mean that guy is intense through the camera), we can conclude that when equating this to periodzation cycles - this would more than likely be an Intensification phase. Myofibrillar hypertrophy is naturally more antagonized than sarcoplasmic. Some say this is debatable, but a lot of reputable authorities are clear that this is the case. From my own experience, I agree. And this lines up perfectly with the fact the he stated that Bruce Lee was his chief inspiration. He wanted to be fast and light. Having no more mass than needed. He’s stated that he feels he’s at his physical peak, and could handle whatever the zombie apocalypse could throw at him. Which brings us to our next point, conditioning. Whether you’re already light, or trying to get light, you should include some type of conditioning in your training. Whether it be circuits, sprints, LISS, HIIT, the list goes on. But one thing that should also be noted, that he illustrates very well in this case, is that dietary changes can offend lend themselves to conditioning. For very obvious reasons, an equilibrium between strict and reckless will lead to an equilibrium in your fitness and conditioning. And don’t worry about getting used to it. Even a well off (to say the least) movie start used to the finer things in life, has said that once you make the change physically - it will follow mentally. You won’t even look twice at those old ways once your body begins to thank you for the new changes. What Was That You Said About Bodybuilding? This is something I’ve been trying to drive home for a while now. And Zac is a good template for it. Zac gave the appearance of a more dramatic change than what was actually made. He did this by strategically building a V-Taper. His shoulders and lats, especially, are the essential building blocks (no pun intended). Without that little bit of mass being added there, you very likely wouldn’t have noticed much of a change. Let alone an aesthetic one. For this very reason, I have made this an Upper/Lower template. With a heavy focus on the chest, shoulders, and back. And enough weight elsewhere to balance you out. With that being said, let’s get to work.
Days 1 and 3 - Upper Body
Day 2 - Lower Body
In Conclusion
Any hard gainer can learn a lot from Zac Efron’s transformation for Baywatch. The key points are:
Yours in Bodyweight Badassery, The BarLord Further Reading Interview with Men's Health
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