Step by Step Guide to Build a Physique Like Zac Efron from Neighbors 2

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Build a physique like Zac Efron with The Warrior Shredding Program

 

With Neighbors 2 hitting the theaters, I wanted to give you some strategies on how to achieve the Warrior Physique that Zac Efron has. In fact, I want to make reaching this goal as easy as possible for you.

This article is going to cover a more in depth look at his current physique and how you should structure your training and diet depending on where you’re starting at to get the Zac Efron body.

Be sure to also check out my detailed breakdown of his physique in the first Neighbors movie.

The Zac Efron Body in Neighbors 2

Zac is rocking Warrior Physique level of development in Neighbors 2. He stands at 5’8-5’9 with a body weight of around 160 lbs and 8-9% body fat. He looks lean, fit and muscular, while still looking cool.

This is one of the main reasons why girls go nuts over his body. When guys get too big, it starts to look cheesy and try hard…Instead of effortlessly cool!

The best part is, Zac Efron’s physique is absolutely attainable naturally, if you dial in a few things correctly!

Here’s the first step! You must build up a decent level of muscle development, while also reaching a low body fat.

So how then, does one lean down to a low body fat while maintaining muscle and revealing awesome definition? This is what I cover in my Warrior Shredding Program. Take a look at some of the incredible success stories from applying these principles:

*Your results may vary. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results.

kinobody-transformation-zac-efron-body

*Your results may vary. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results.

How to Achieve The Zac Efron Body With Your Diet

If you’ve been lifting properly for a few years, you may in fact already have muscle development similar to Zac Efron. So what’s the difference then? He has a much lower body fat.

When you maintain your muscle mass while leaning down to 7-9% body fat, that’s when you’ll look incredible!

In this case, you should focus on strength training a few times per week while dialing in your nutrition to support fat loss while maintaining muscle mass.

This requires a properly set calorie deficit, combined with sufficient protein (.82g per pound of body weight) and a balance of fats and carbs. This will ensure proper hormonal functioning and support training performance.

Intermittent fasting is one of the most effective strategies to make getting lean and building a great physique effortless. It’s also one of the key strategies I use in my Warrior Shredding Program.

What if you are already lean and need more muscle? 

If you’re already lean enough but still need more muscle size and strength to reach the Zac Efron body, then you’ll want to focus on dialing in your nutrition for lean muscle gain.

This is important! You don’t want to bulk up too quickly and ruin your physique with a bunch of fat gain. The fact of the matter is, our bodies can only use so many excess calories for muscle growth before spilling over in fat gain.

If you notice the scale going up too quickly, chances are, you’re gaining too much fat. Shoot for adding 0.5 to 1lbs per week on the scale to ensure you’re only adding muscle.

A great strategy for staying lean on a bulk is to throw in 1 or 2 low calorie days per week on a rest day. It’s one of the strategies I talk about in the Superhero Bulking Program.

By going low in calories, you’re actually up-regulating anabolic receptors, so when you eat more food and train, the excess calories are more efficiently used for muscle growth.

Zac Efron Biceps Training Tips

The workout for the Zac Efron body needs to have emphasis on the arms and shoulders, especially the biceps. They’re the strongest muscle groups on his physique. Zac didn’t build his chest or back up too much.

Zac had to combine heavy lifting and pump training for maximum muscle growth. Below is a video of me hitting some heavy bicep curls reverse pyramid style.

After hitting the biceps hard with heavy curls, it’s now time to add in some pump training to really fill out the muscle.

The best way to do that is with a strategy known as Rest Pause Training. It’s the most effective way to trigger muscle growth with a light weight.

It will give your muscles an impressive, full look when stacked on a heavy lifting reverse pyramid training routine. I also love using this Rest-Pause protocol in my shoulder training. Here’s how it works:

This Is What Achieving The Zac Efron Body Ultimately Comes Down To

Achieving the Zac Efron body is simply a matter of getting very lean while developing the correct muscle groups. The key to Zac Efron’s physique is his leanness, abs density and arm development.

You don’t need to constantly strive to add as much muscle as possible. A solid foundation is all it takes. And on the flip side, there’s no need to get insanely shredded. Getting down to the 7-9% body fat range is the sweet spot for the Hollywood look.

If you need a full workout routine, make sure to check out the other article I wrote on Zac Efron-The Zac Efron Workout for Neighbors

Still not sure where you should being? Use the Kinobody Physique Builder Tool to access your current condition to get you closer to the Zac Efron body.

Your Kino Question For The Day: Are you going for the Zac Efron look? What in this article helped you the most? Let me know in the comments below.

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Greg O'Gallagher

Greg O'Gallagher is the founder of Kinobody, a site dedicated to helping men and women achieve the lean, muscular, and aesthetic "Hollywood" physique. His fitness programs have helped hundreds of thousands of people transform their bodies and change their lives in the process.

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