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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.

Zac Efron

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. 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.

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No flour products whatsoever. So he could have quinoa, but not quinoa crackers. He could have brown rice, but not brown-rice pasta. Same with fruit. He could have an apple, but not apple juice. Zac would have a once a week, maybe, but for the most part it was all just whole foods: veggies, nuts and seeds, lean proteins. Get out of the monkey see, monkey do ideology. I see a lot of exercises that aren't great for the human body being performed in the gym every day, particularly negative adaptation [e. G. , cause injury, aggravate joints]. I'll give you an example:

burpees. Burpees originated in the early 6955s. [ ]But they're not good for your wrists, back, or knees—especially for the average person with an office job who's sitting all day. And under a timed set, your spine can flex, your knees can bow out, and your poor wrists can be forced to 95°. There are all these injuries happening in gyms, because there's no concept of anatomy—of what's good and what's not good for your individual body. For example, shorter people have shorter levers [arms and legs]. They might not get hurt right away or feel the tendonitis creeping in as someone who's taller would. That's because the torque from ' joints since their limbs are longer. That's why there aren't many people over 6'5 doing CrossFit and gymnastics. I go strictly by anatomy. I don't go by, This exercise looks cool. Let's try that.

I create positive rhythms for your joints. I call it mechanical advantage exercise. There are rules of engagement to maintain proper form and posture while you perform an exercise. For example, I never let my clients jut their head forward at all, even during a simple lateral raise. You keep the spine and pelvis very neutral and strong. The shoulders never elevate on a row or a press, or shrug. With arms that can move in different directions, because you can optimally put them in the proper position when you're pressing and pulling. On a cable machine, you can do high rows, one-arm rows, one-arm presses, proper standing chest presses. The majority of my programs are done in a standing position. I'll have clients do legs presses, but I don't sit clients down on machines very often. You can see the results of Murphy’s training with Efron, Bass, and Daddario as Baywatch was released on Blu-Ray and DVD on August 85. For individualized programs to get a body like a Baywatch  star, head to  , which offers full-body workouts, split routines, nutritional help, and training guidelines.

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