MensHealth
  • News
  • Health
  • Fitness
  • Sex
  • Nutrition
  • Style
  • Weight Loss
  • Life
  • Podcasts
  • Subscribe
  • Motoring
  • Video
MensHealth
  • News
  • Health
  • Fitness
  • Sex
  • Nutrition
  • Style
  • Weight Loss
  • Life
  • Podcasts
  • Subscribe
  • Motoring
  • Video
Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic
Watch 0:10

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic

{headline}

{headline}

Here’s What MMA Legend Georges St-Pierre Eats In Real Life

Here’s What MMA Legend Georges St-Pierre Eats In Real Life

Our New Podcast ‘Ask Men’s Health’ is Officially Live

Our New Podcast ‘Ask Men’s Health’ is Officially Live

Comedian Ronny Chieng Thinks You Should Quit Your After-Work Sports Team and Start Fighting

Comedian Ronny Chieng Thinks You Should Quit Your After-Work Sports Team and Start Fighting

This 73-Year Old Sprinter Shares His Secrets To Running Fast

This 73-Year Old Sprinter Shares His Secrets To Running Fast

{headline}

{headline}

World-Class Body Builder Ryan Terry On Bulking During Lockdown

World-Class Body Builder Ryan Terry On Bulking During Lockdown

I Lost 63kg in Just 10 Months After I Started Running and Meal Prep

I Lost 63kg in Just 10 Months After I Started Running and Meal Prep

The Training You Need To Maintain Your Speed As You Age

The Training You Need To Maintain Your Speed As You Age

{headline}

{headline}

The 10 Best Muay Thai Gyms in Sydney

The 10 Best Muay Thai Gyms in Sydney

21 Fitness Memes for Every Type of Gym Junkie

21 Fitness Memes for Every Type of Gym Junkie

Here's How a Year of Doing 100 Burpees Every Day Transformed My Body—and My Mind

Here's How a Year of Doing 100 Burpees Every Day Transformed My Body—and My Mind

Can You Pass The Australian Survivor Fitness Test?

Can You Pass The Australian Survivor Fitness Test?

We’re Launching A New Podcast and We Need Your Help

We’re Launching A New Podcast and We Need Your Help

KJ Apa on Climbing the Ranks and HIITing it Up: "Just Because it Completely F*cks Me Up”

KJ Apa on Climbing the Ranks and HIITing it Up: "Just Because it Completely F*cks Me Up”

UFC Heavyweight Champion Francis Ngannou’s Workout Will Wreck You

UFC Heavyweight Champion Francis Ngannou’s Workout Will Wreck You

  1. Home
  2. Fitness

How Zac Efron Built The Best Body In Hollywood

Here's how Efron evolved from a slender pretty boy into a muscular beast - by Liam Curtis
  • 10 Oct 2016
How Zac Efron Built The Best Body In Hollywood

After topless pictures of Efron training for next year’s Baywatch movie leaked, it wasn’t just screaming teenage girls who were besotted by his body.

 

Bolting together eight kilograms of untouched muscle and reducing his body fat to five per cent, the young Hollywood gun completed an incredible transformation in rapid time.

 

His trainer, Los Angeles-based Patrick Murphy, implemented superset workouts and a zero-processed whole-food diet.

 

“We avoided plateaus with supersets and body splits,” he says. “We constantly changed the weight of resistance and rest periods, altering cardio sessions and completing several two-a-day workouts.”

...

Click here to buy online!

WORKOUT: PEC ’N’ ORDER

Build an Efron-esque chest with this workout. Superset each pair of chest exercises for a total of three rounds. Each set should contain 8-12 reps with a 45-second rest in-between.

1A. Barbell Bench Press

Using a flat bench, lift the bar from the rack and lower it to the middle of your chest. After a brief pause, push the bar back to the starting position and squeal like Efron in a musical.  

1B. Standing Heavy Band Press 

Attach the centre of a resistance band to a stationary object and hold one end in each hand. Stand with your back to the band, and with elbows bent, push forward, straightening your arms.

2A. Dumbbell Press From Ground 

Lie on the floor with a dumbbell in each hand and knees bent. With the weights directly above you, lower them until your upper arms make contact with the floor.

2B. Power Push-up Claps 

Get into a regular push-up position by placing your hands on the floor, shoulder-width apart. Lower yourself towards the floor by bending your elbows and explosively extend your arms so you push yourself high enough to clap your hands. Land and get the next rep going like you’re <I>17 Again<I>.

3A. Incline Dumbbell Press

Lie on an incline bench with a dumbbell in each hand. From shoulder width, with wrists facing forward, slowly lower the weight before pushing back up and locking your arms at the top.

3B. Cable Chest Press

Stand 30-60cm in front of the cables, holding one single-arm pulley in each hand. Position the upper arm at a 90° angle and extend through the elbows to press the handles forward.

Click here for Men's Health's most popular workout - ever!

WORKOUT: TUMMY RUMBLE

Baywatch-style abs don't come easy. Superset each of these abdominal exercises for a total of four rounds. Each set should contain 15-20 reps and the workout should be performed three times a week.

1A. Cable Crunch

Kneeling below a rope attachment, keep your hips stationary and flex at the waist as you contract your abs, forcing your elbows towards the middle of your thighs.

1B. Balance Ball Crunch

Lie on an exercise ball and lower your torso into a stretch position against the curve of the ball. Flex at the waist by contracting your abs and curl your shoulders and trunk upwards until you feel it in your abs. Zac makes it harder by placing his arms straight above his head

Subscribe Now-

Subscribe Now
Subscribe Now

Subscribe Now-

Subscribe Now
Subscribe Now

Recommended to you

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic
Watch 0:10

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic

{headline}

{headline}

Here’s What MMA Legend Georges St-Pierre Eats In Real Life

Here’s What MMA Legend Georges St-Pierre Eats In Real Life

Our New Podcast ‘Ask Men’s Health’ is Officially Live

Our New Podcast ‘Ask Men’s Health’ is Officially Live

Comedian Ronny Chieng Thinks You Should Quit Your After-Work Sports Team and Start Fighting

Comedian Ronny Chieng Thinks You Should Quit Your After-Work Sports Team and Start Fighting

This 73-Year Old Sprinter Shares His Secrets To Running Fast

This 73-Year Old Sprinter Shares His Secrets To Running Fast

{headline}

{headline}

World-Class Body Builder Ryan Terry On Bulking During Lockdown

World-Class Body Builder Ryan Terry On Bulking During Lockdown

I Lost 63kg in Just 10 Months After I Started Running and Meal Prep

I Lost 63kg in Just 10 Months After I Started Running and Meal Prep

The Training You Need To Maintain Your Speed As You Age

The Training You Need To Maintain Your Speed As You Age

{headline}

{headline}

The 10 Best Muay Thai Gyms in Sydney

The 10 Best Muay Thai Gyms in Sydney

21 Fitness Memes for Every Type of Gym Junkie

21 Fitness Memes for Every Type of Gym Junkie

Here's How a Year of Doing 100 Burpees Every Day Transformed My Body—and My Mind

Here's How a Year of Doing 100 Burpees Every Day Transformed My Body—and My Mind

Can You Pass The Australian Survivor Fitness Test?

Can You Pass The Australian Survivor Fitness Test?

We’re Launching A New Podcast and We Need Your Help

We’re Launching A New Podcast and We Need Your Help

KJ Apa on Climbing the Ranks and HIITing it Up: "Just Because it Completely F*cks Me Up”

KJ Apa on Climbing the Ranks and HIITing it Up: "Just Because it Completely F*cks Me Up”

UFC Heavyweight Champion Francis Ngannou’s Workout Will Wreck You

UFC Heavyweight Champion Francis Ngannou’s Workout Will Wreck You

MensHealth
  • About Us
  • Contact Us
  • Subscribe to Digital
  • Terms
  • Terms of Use
  • Privacy Statement
  • About Us
  • Contact Us
  • Subscribe to Digital
  • Terms
  • Terms of Use
  • Privacy Statement

Brands

  • Women's Health

Our Network

  • Paragon Media Pty Ltd
© 2021 Are Media PTY LTD
Get more from Men's Health

Magazine Subscription Offer

Subscribe Now-

Shop This Offer
Subscribe Now