How to Do Zac Efron’s ‘Baywatch’ Workout:
The 10-20 Drop Set Workout:
10 sets of 20 reps of each exercise (Drop Sets)
For example, if you are doing the squat, you would do 5 sets of 10 reps with your feet on the floor. If you are doing the bench press, you would do 5 sets of 10 reps with your hands shoulder width apart. You could then switch legs every other set or even every third set.
You will need to keep track of how many repetitions you complete per day. You may want to use a calendar so that you don’t forget which days it is off season and when its time for a break from training!
It is important to note that the number of repetitions you perform on any given day does not necessarily indicate how hard you should train. For instance, if you only feel like performing one rep on a particular exercise, then do not worry too much about it. Just focus on getting through those sets as quickly as possible.
If you are having trouble completing a set within the allotted time limit, then simply start over with another set until you get through all ten sets. It is more important to maintain the same form and speed of movement than it is to worry about the actual number of reps you are doing.
Remember, you should be focusing on your breathing for most of the workout. It is important to take a deep breath in before you perform an exercise. During the lowering of the weight, focus on breathing out.
If you are using heavy enough weights, you will not be able to get through all ten sets in one session. This is perfectly fine. In fact, it is better for you if you are not working yourself past the point of exhaustion.
The next time you work out, try and complete all ten sets that you previously did not complete. If you are still feeling fresh after this, then by all means do another exercise, but do not over work yourself.
Doing this routine every other day will give your body enough time to heal and build muscle effectively. Do not forget to eat a healthy diet that includes carbohydrates, proteins, and multivitamins.
Make sure you are drinking plenty of water every day. You can get dehydrated very quickly while you are training, so be sure to drink at least one glass of water before and after your workout.
You should also be getting at least 8 hours of sleep every night. Your muscles need the proper amount of time to heal so that they can get stronger.
If you experience any pains or aches during your training, then it means that you are over doing it. You should be feeling some form of pain while you are working out, but it shouldn’t be to the point where you can not get out of bed the next day. That is not effective training, that is just being stupid and will not get you anywhere; trust me, I learned that the hard way.
You will also need to buy some protein powder so that you can get enough protein in your diet. Without it, you are sure to lose muscle mass instead of gaining any. There is no need to worry about which one to buy because I have already done the research for you.
The brand I recommend is Bulk Nutrients 110% Whey Protein. It is relatively cheap and it tastes great when mixed with milk or water. I buy mine directly from the manufacturer, but you can also find it online or in some stores.
The last thing you will need is a weight belt. This is completely optional, but highly recommended for those who are trying to increase their strength and muscle mass. I recommend the Harbinger Weight Belt with Prongs Heavy Duty Model 228.
It is incredibly strong and durable. I have been using one at the gym for years and it is still going strong.
Sources & references used in this article:
Dr. Testosterone: Here Is What Happens If A Bodybuilder Never Gets… by GI Team – Power, 2019 – generationiron.com
Are young adults appreciating the health promotion messages on diet and exercise? by E Berry, L Aucott, A Poobalan – Journal of Public Health, 2018 – Springer
The governing gaze of masculinity in contemporary culture by JP Vella – 2018 – um.edu.mt
Examining TMZ: What traditional digital journalism can learn from celebrity news by A Kalika, P Ferrucci – Communication Studies, 2019 – Taylor & Francis
Perspectiva educacional CTS: aspectos de um campo em consolidação na América Latina by I Von Linsingen – Ciência & Ensino (ISSN 1980-8631), 2008 – 22.214.171.124
A culture of publicity by S Chambers – Deliberation, democracy, and the media, 2000 – books.google.com
American cinema after 9/11 by R Lynchehaun – 2013 – theses.gla.ac.uk
Paradise by K Price – 2010 – books.google.com
Men Chase, Women Choose: The Neuroscience of Meeting, Dating, Losing Your Mind, and Finding True Love by D Maslar – 2016 – books.google.com