Dylan Efron | Train Like | Men's Health

Men'sHealth

7 months ago

Transcript

00:00Training helped me and the Traders mostly for my mental health.

00:04That game is a mind****.

00:05You can't trust anyone.

00:08Your mind's racing with all these theories.

00:10It's that same feeling for me at the end of a triathlon,

00:13at the end of a marathon where you're telling yourself,

00:15I've got to give up.

00:16I've got to quit going.

00:18It just kept me like, I didn't want to give up.

00:20I wanted to keep pushing.

00:22Hey, I'm Dylan Efron and today you're going to work out with me.

00:30I'm very ADD with all activities.

00:38Like I try something new and I fall in love and that's what I live for.

00:41So I play pretty much every sport you can think of.

00:44It's rock climbing and highlining then free diving,

00:49but I play all the recreational sports like tennis, soccer,

00:53pick a ball, like give me a ball and a racket or anything

00:56and I'm going to be pretty good at it.

00:58It's what I find like the most fun in this world.

01:01My background's in triathlon.

01:02So I always mix in cardio. In college,

01:04I taught myself how to swim pretty soon.

01:07I got good at swimming and I got good at triathlon.

01:10So I think my first one was probably 2016.

01:15Yeah, I won my first triathlon for my age group.

01:16Ended up becoming an Ironman multiple times and pretty good at it.

01:22I travel a lot and this workouts kind of like my first day back.

01:26I'm not going super heavy.

01:27I just want to get the motions back in

01:30and back is just so important to me for rock climbing for everything.

01:35So this workout will incorporate pole, forearm strength,

01:39shoulder mobility, and a little bit of balance.

01:42All right, let's get to the fun part.

01:46All right, face pulls.

01:49I'll do three sets. I'll go lightweight.

01:52Really, it's like this is just a movement I try to do every day at the gym

01:57and it's just that exterior rotation for my shoulders

01:59because I've had a lot of shoulder injuries.

02:02Growing up, I dislocated them so much.

02:04The first one was in basketball,

02:06then wrestling, motorcycle crash and dislocated the other one.

02:13I know what it feels like to not be able to use my shoulders

02:16and it's really important to me.

02:18I don't want to be taken out of those sports again.

02:21Got to kick the shoes off

02:22because I normally am training outside in the sun barefoot,

02:27but I'm in New York in a gym, so it's a little different.

02:31Anytime I'm holding weights, I don't really like to wear those sets of shoes.

02:35So this is batwing rows.

02:36It's just a nice little variation

02:38because it's a lot of core strength and anti-rotation.

02:40One lighter kettlebell and one heavier kettlebell.

02:44The lighter kettlebell, I'm already going to pull back

02:48and then just do normal rows with this one.

02:51Incorporating a little bit of core into your back day.

02:59I did train for the Traders.

03:01I was just wanting to get rid of my anxious energy.

03:04So sometimes I would just run for 30 minutes.

03:11Me and Sam were about the only two that worked out.

03:13This is so not true, but it's like our little secret gym bro alliance.

03:16We couldn't even talk to each other,

03:17but we saw each other lifting weights once in a while.

03:19And we're like, what's up, bro?

03:22Working out with IAN would be really fun.

03:26The part that the audience doesn't see is it feels like IAN was barely there.

03:30We all got to know each other really well.

03:32You spend a lot of time together for that first episode,

03:35so it feels really sad when people leave.

03:38And IAN leaving was, yeah, it was awful.

03:41She was just getting started.

03:44So this is a suitcase carry.

03:49This one I do more for highlining,

03:51which is slacklining, where I'm walking on a rope,

03:54using a lot of feel and just body connection.

03:57Normally, I go pretty heavy on this.

03:59So I really feel this side pulling.

04:02Your body wants to tilt all these different directions,

04:04and you're just feeling like a string's pulling you up.

04:07You can incorporate a lot of proprioception,

04:10and that's just body feeling.

04:12So you can kind of look around and try to not use your sight and challenge this.

04:18Oh, see, I already fell.

04:21I have these days called, like, lazy workouts,

04:24where I don't want to go to the gym,

04:27but I force myself to just to build up that routine.

04:30And I just, like, promise my future self, like,

04:33you're not even going to sweat this day.

04:34You just have to show up.

04:37And this is one of the exercises that is so easy.

04:42My normal go-to with this is I'll do a 15 reps warm-up.

04:48Then I'll go heavy and try to get six to eight reps.

04:51Then I'll do one last set that's a drop set.

04:54So I'll keep it heavy, get three to five reps, drop it, drop the weight,

04:59get three to five more reps, and just kind of go until failure,

05:02if that makes sense.

05:04The guys got a lot of **** saying that the rowing was hard.

05:06It was hard if you're rowing right.

05:08A lot of people are saying, like, oh, it didn't even hurt.

05:10My arms weren't burning.

05:12It was really hard.

05:13I felt like me and Bob the Drag Queen at one point,

05:16I felt like we were carrying the whole boat by ourselves.

05:18We were really in unison, and finally this boat's going,

05:23and he gets off, and I'm just pleading with him.

05:24I'm like, don't get off the boat.

05:26We're going to lose if you get off.

05:28And I just couldn't understand why he was so adamant of getting off the boat.

05:32That was the first, like, I wasn't like, you're a traitor,

05:35but that was, like, something I noted in the back of my mind.

05:38I guess the traitors want to sow dissension.

05:42This is a lot of dissension.

05:43Everyone's pissed at each other right now.

05:46See, at this point in the game, like, my main goal is finding those people

05:49that I trust 100%.

05:51Danielle looked at me across the row when she voted for Bob the Drag Queen.

05:55She says, I'm voting with someone I trust 100%.

05:59She's got my back.

06:01Boston Robb voiced his concern for me, who I've been very much trying

06:06to get Bob the Drag Queen out.

06:08He stepped up.

06:09He had my back.

06:09So with those types of people, I know I have trust,

06:13and that's most important in this game right now,

06:15is, like, we're not even halfway done.

06:17The strategy is changing.

06:19With 23 people in the beginning, you can't think of the end game at this point.

06:23Like, my main strategy was to be friends with as many people as I can in a genuine way.

06:30That's a skill set I know I have, is to be open with people,

06:34have them be open with me, and just make genuine connections.

06:37And I think that's what helped me in the beginning of the game.

06:41From my personal experience, all the people that are actually good at rock climbing,

06:45not me, I'm an amateur, all my friends that are really good,

06:49they've got big forearms and small biceps.

06:51So rather than traditional biceps, I normally do some kind of a reverse curl.

06:56And this is still hitting my biceps, but the focus is on my forearms,

07:02which, again, is much more important for actually applying what I do in the gym to the real world.

07:10My brother and I train very differently.

07:12He's traditional. He's probably been reading men's health magazines since he was in high school.

07:16And he has very specific bodybuilding workouts,

07:20very structured to make your back look big, make your chest look great, all those things.

07:25So I've been able to learn from him, but I don't have that same skill set.

07:29So I'm just in here trying to stay healthy.

07:31Who would win an arm wrestling match?

07:34I'd like to say me.

07:36I've got long ass arms and I've always been good at arm wrestling.

07:40So I think I would beat that. If it was wrestling, he's got me right now.

07:45Foot race for sure me. I was the runner in the family.

07:53Now that we're warmed up, our shoulders, pull-ups.

07:57So again, this is like the core of rock climbing being able to do pull-ups.

08:02This is the one movement that I notice if I don't work out and I'm traveling a lot,

08:07I lose my pull-up strength. If I'm feeling good,

08:10my shoulders aren't hurting. I'm definitely going to be doing pull-ups on the back day.

08:14Normally, I'll go with this traditional grip,

08:18but if I'm doing a full workout, I'll do three sets and I'll do my first set traditional.

08:24Second set right here like narrow

08:28and then some bicep ones just so I'm hitting all the different muscles.

08:40That was it. Thanks for working out with me.

08:42I'd say my number one tip is to just get consistent.

08:45Stay faithful to going to the gym every day and it'll pay off.

08:54You

Dylan Efron | Train Like | Men's Health

Category

Transcript

Be the first to comment

Recommended