He’s tasked with transforming their physiques. To hone leaner, more muscled bodies, Murphy curates exclusive, personalized routines for stars like,, and, most recently,, Jon Bass, and for this summer’s smash hit. But his responsibilities don’t end there. Murphy also designs complimentary (read: strict) nutrition plans that supplement his demanding workouts. Patrick Murphy: I gave them my whole toolbox of 75 years of experience—from balance to, strength to power training. When you push the capabilities of what muscles can do, you can reach full potential.
When I took on —Alexandra Daddario, Zac Efron, and Jon Bass—I used a scientific approach, and the results were amazing. I had them implement stabilization exercises [i. E. , moves that build foundational strength, like pushups, single-leg Romanian deadlifts, and shoulder presses], so they could then get into more serious exercises that involve strength, power, and quick-twitch muscles. I take every rep very seriously.
I watch how someone performs, and give them cues: where to position their head how to engage their shoulders keep their wrists straight tighten their abs activate their glutes. With Zac, I helped him create positive adaptations for and alignment, all the while going through a very program. I also plan ahead. I consider what type of I’m slating for every workout.
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With Zac, it was ever-changing. I trained him for several months, and he never went through the same exact workout twice. That's how you avoid . I saw him daily, too, so it was amazing what happened. Especially considering we only had three months to train.
Zac had the drive, motivation, and grit. He was so ready for everything. He went through a lot of two-a-days. I'd put him through a serious weight-training workout, then he’d do lifeguard training for two or three hours, or bike for about 85 miles. His output is just amazing.
Paired with the super-clean diet I'd put him through, it was a win-win. It was exciting to see his transformation happen. At its core, this was a. Zac stayed away from all highly refined, processed foods. No flour products whatsoever.
So he could have quinoa, but not quinoa crackers. He could have brown rice, but not brown-rice pasta.