I still remember the first time I saw Brad Pitt in the movie, “Fight Club,” the guy looked incredibly ripped and the only thing I could think was, “Man, how the hell did he get that way He’s seriously shredded!” At the time there wasn’t a specific term for this look. Flash forward a few years later and Rusty Moore of Fitness Black Book developed what we now call “The Shrinkwrap Effect.”
What Exactly Is The Shrinkwrap Effect?
Have you ever seen someone who looked like they had been chiseled out of a rock? Someone with a highly defined body to the point where you could see ripped abs and definition in each muscle? Almost like the skink had been tightly wrapped on to the muscles of the body? That is in essence the shrink wrap effect.
For a thorough explanation of this look at Video 3 from Rusty Moore’s Visual Impact Muscle Building:
The strategy that is used to achieve such high muscular definition is very commonly used by bodybuilders prior to a competition, by fitness models and by Hollywood actors. It is important to note however that this technique does not aim at bulking up fast and achieving big muscles like bodybuilders, but rather shows a technique that helps anyone stay lean and muscular.
- There are many examples on the small screen and big screen but the ones that definitely come to mind are:
- Daniel Craig (James Bond movies “Casino Royale” and “Quantum of Solace”)
- Brad Pitt (Fight Club)
- Rober Downey Jr. (Iron Man)
- Taylor Lautner (Twilight- New Moon)
- Ryan Reynolds (The Green Lantern)
Although many of us would think that the way these actors got so ripped for their roles was by gaining muscle first and then losing fat by dieting the truth is that the approach these actors use is quite the opposite. In order to achieve the lean Hollywood look you must first lose fat and diet down then gain muscle.
This may sound counterproductive but it actually makes sense. If you lose the bodyfat and get lean first then add mass the result will be the skin tightening around the muscle as it fills up the skin or “shrink wrap” around it.
How To Achieve The Lean Hollywood Look- A Method To The Madness
If you are thinking that you can do this in a matter of a couple of weeks, then chances are this won’t happen. Unless you have already gone through the process of losing enough body fat and are ready to add mass the chances are you will not be able to do this in a matter of days or weeks.
However, if you are reasonably lean you can look at a window period of roughly 5 to 6 months and keep this ripped effect for a long period of time, not just a week or two. If you are serious about learning how to do the Shrink wrap Effect and you want to look super ripped here is the method that will help you achieve a body like a Hollywood actor.
- First diet for a period of 5-6 months while doing some type of strength training. The goal at this
point is to lose excess body fat Make sure you work on the muscles so you do not lose strength. Ideally you want to use lower rep ranges in your strength training (4-5 reps) for the first 3 to 4 months of this process. At this rep range you will continue gaining strength without putting on mass.
- Second, maintain a low bodyweight for 6 to 8 weeks. Perform interval type training/ burst training as cardio while still doing lower reps for strength training. Follow a low calorie diet to maintain low body fat levels. The skin at this point will begin to start wrapping itself or catching up to your muscle size.
- Third, increase the training volume of your strength training by working with higher rep (increases sarcoplasmic growth). At this point you can also decrease your cardio. Be careful with not having an increase in body fat levels.
As you can see this approach is not a quick fix and requires discipline.
The methods outlined by Rusty Moore in “Visual Impact Muscle Building” are advanced techniques but are effective in achieving a lean, slim yet muscular body like that seen in a Hollywood body. The “Shrinkwrap Effect” is not something that can be achieved overnight, but is definitely an approach that can be achieved if you want to look good year round.