Zac Efron’s Iron Claw Prep, Biohacks, and Workout Takeaways

This article summarizes a workout session and conversation between Chris and Ben, touching on various topics from fitness and acting to personal experiences and industry insights.

The Workout: Bro Stuff vs. Fitter

The workout session is described as a "war" between Chris's desire to do "bro stuff" (traditional bodybuilding) and Ben's aim to make them "fitter" (more functional and intense). Despite Chris's initial soreness from previous activities like pickleball and paddling, they push through. The intensity is high, with Ben's programming for a previous role being particularly demanding, involving metabolic conditioning with supersets and functional movements. This included two-minute "balls out" efforts, deadlifts to Nordic curls, and pull-ups with chest press variations, all interspersed with cardio.

Zac Efron's Transformation for "The Iron Claw"

Zac Efron's preparation for "The Iron Claw" movie was exceptionally rigorous. He consumed around 6,000 calories a day for the first four months, primarily chicken, rice, sweet potato, and a lot of salmon, which led to mercury poisoning. This diet, combined with intense training, caused his waist size to increase from 29 to 34 inches in four months. He reached a peak weight of 205 pounds, a significant increase from his current 175 pounds.

He contrasts this with his "Baywatch" prep, which was more cardio-focused and involved diuretics to achieve a shredded look. He describes the "Baywatch" training as a daily mini-bodybuilding competition, waking up deflated and then doing hundreds of push-ups and pull-ups with elastic bands after some sugar.

The "Iron Claw" prep was harder due to the sheer mass required for the role of Kevin Von Erich, who was "massive." While he was leaner for "Baywatch," the goal for "Iron Claw" was bulk.

The Challenges of Bodybuilding and Acting

Zac finds the lifestyle of a bodybuilder "extraordinarily hard" and "boring." It involves constant eating, extreme workouts to failure, pain, and struggling with simple movements due to soreness.

He also recounts an incident during the filming of "Ninja Warrior" for a movie where the director warned him not to attempt the entire course due to his lean physique. Despite the warning, Zac completed the course on his first try, including the "salmon ladder." However, on a second take, he fell from the salmon ladder, a 15-foot drop, because stunt mats were only laid out for the first section.

CrossFit and Injuries

Chris and Ben discuss their experiences with CrossFit. Chris notes that CrossFit taught him about active recovery for DOMS (Delayed Onset Muscle Soreness), finding that light movement on rest days helped alleviate pain. Ben agrees, mentioning that two-a-day workouts with cardio and stretching can reduce DOMS.

However, both acknowledge the high risk of injury in CrossFit. Chris sustained two bulging discs and a "Smalls node" (where disc material shoots into the vertebrae) from deadlifts at Chris Hemsworth's house. He expresses regret over these injuries, questioning why he pushed himself so hard.

Superhero Movies and Independent Films

Zac expresses a disinterest in superhero movies, finding them trendy and losing their appeal. He prefers independent films, reminiscing about the era of 2007-2008 when movies like "There Will Be Blood" and "No Country for Old Men" were being made. He believes true heroism lies in making a "sick movie not about a superhero." He also notes that being "jacked enough" allows an actor to play a superhero regardless of the role.

He enjoys playing "real people" and exploring different genres, finding constant learning and challenge in acting. He defines acting as "just listening" and applying that across various genres.

The Downsides of Fame and Filming

Zac discusses the challenging aspects of fame, particularly the difficulty of being in groups of people due to the "reality distortion field" that surrounds celebrities. He compares it to the experience of a very beautiful woman, where people struggle to behave normally. While he enjoys positive interactions with fans, the constant repetition of these interactions can be draining.

The hardest part of filming, especially as a lead actor, is the demanding schedule. He describes a typical 10-12 hour workday, often exceeding these limits. The "10-hour turnaround" rule, similar to truck drivers, means that call times shift throughout the week, leading to inconsistent sleep patterns and severe sleep deprivation. He likens it to being a "shift worker for months."

Despite these challenges, he loves the film industry for its collaborative nature, bringing together elite professionals in every field to create art. He sees it as a "team sport" where everyone is highly skilled and passionate.

Biohacking and Interventions

Ben shares his positive experience with TRT (Testosterone Replacement Therapy), particularly for recovery, allowing him to train hard consecutively. He also highlights its benefits for libido, brain function, and motivation.

They discuss various biohacking interventions:

• Hyperbaric Chamber: Zac finds it "pretty elite" and used it for 18 consecutive days, two hours a day, at varying depths. He experienced sustained energy and even managed to beat "Elden Ring" while inside. He acknowledges its inaccessibility due to cost and time commitment.
• Resistance Bands: Zac considers Rogue rubber bands the "best inexpensive hack" for working out anywhere.
• Occlusion Training (BFR): Both are fans of blood flow restriction training using Katsu bands. Ben explains the 30-20-10 rep protocol and the risk of stroke if full occlusion is applied to both arms and legs simultaneously. He notes that Japanese cuffs offer precise pressure control.
• Microplastics Removal: Ben humorously suggests "coffee enemas" for removing microplastics, a running gag between him and Chris.
• Nasal Manipulation: Chris recounts an experience where a person named Neil manipulated his nasal cavity with a finger, claiming it could elicit fascial changes in other parts of the body due to the embryonic connection between the gastric system and fascia.
• Lymphatic Drainage: Chris mentions a growing trend of lymphatic drainage for cosmetic purposes, where fluid retention in the face is addressed to reduce puffiness, offering a non-surgical beauty intervention.

Personal Anecdotes

Zac shares a story about breaking his jaw at 22 by slipping on granite into a fountain while running in socks. This accident left him with an uneven jaw, causing pain and difficulty chewing.

He also recounts working with Russell Crowe on "The Greatest Beer Run Ever." Despite Russell's reputation, Zac found him to be "the nicest guy" and "coolest guy." He describes an incident where Russell insisted on a camera adjustment, proving to be correct despite initial resistance from the crew, highlighting how such actions, though beneficial for the production, can lead to negative perceptions of an actor. He compares this to Christian Bale's on-set outburst, suggesting that actors under immense pressure might need to assert themselves for the good of the production.

Zac also recalls working with Nicole Kidman on "The Paperboy," where she was a method actor, staying in character with a Southern accent throughout filming. He initially mistook her in-character flirting for genuine interest.

Podcast Insights

Chris reflects on the nature of his podcast, noting that its commercial effectiveness improves with honesty and authenticity. He appreciates brands like Eight Sleep, which he genuinely uses and believes in, making it easier to promote.

Ben mentions Nick Norit, an MD, PhD, who transitioned into content creation and is a rising star in health and science research. He also praises Thomas Dau as an underrated figure in the field.

The conversation concludes with a lighthearted exchange about their workout pace, aiming for a "good chat" and a "pump" before enjoying some food.