Blaha mentions studies that show lat pulldowns + curls being no better than lat pulldowns alone for bicep growth in novice lifters. You need concrete, no-nonsense ways to stay motivated in the long run and reap bigger and bigger rewards in terms of your training, and that can only come from the deepest pits of your personal well of motivation. If a partner is not available, then calf raises using the calf machine can be done. Standing barbell curl (4 sets, 8-12 reps), 5. Increase your carbs on the days before your biggest workouts so that you can get a great pump. Yes, changing your workout routine from time to time will definitely provide new challenges for your muscles, pushing them to grow and helping you break plateaus. I worked out every other day after school, doing upper body one day, legs the next. Zane found that machine exercises like the pec deck, dip, and incline press were ideal for keeping his chest in great condition. The flat bench press stresses the upper and lower pecs evenly, which makes it a great exercise for overall pec development early in your training. July 29, 2022. After decades of experimenting and learning about the best way to train, Zane came to the mature conclusion that how much you bench matters only during the early stages of ones development, and brace yourselves it might not be such a great idea to build the biggest pecs possible. Its easier to carry around less weight and Im more comfortable. Scribd is the world's largest social reading and publishing site. Strict form is extremly important. Growing up, Frank was considered the "quiet" typehis sibling, however, was the opposite. Within this article, well discuss Frank Zanes workout routine, diet, and supplements: Frank Zanes workouts focus on compound movements such as squats, bench press, and deadlifts. We recently had the opportunity to talk to Frank, who turned 66 on June 28, about the training that helped create the "Zane look." In an exclusive to FLEX, he shares a host of never-before-published photos spanning his career and beyond, taken by his wife, Christine, a talented photographer and his most ardent supporter for more than 40 years. His success was partly due to his attention to detail and determination to sculpt a perfectly balanced and proportional physique. After that, he moves on to the pec deck, keeping the reps in the 6-12 range, working up in weight and down in reps. Then it's back to the bench press, 255 x 8, again followed by 10 chins. When super-setted with press-down or kickbacks, close grip bench press makes a great start to my triceps routine. Zane, who grew up in the coal-mining region of Northeastern Pennsylvania, began lifting at fourteen and never looked back. barbell flat bench, dumbbell flat bench, low incline dumbbell press, and flat flye. I went 135 for 15 reps, 185 for 12, 225 for 10, 255 x8, 275 x 6 (Arnold used more and usually went up to 315). Smart dieting is one of the hardest parts of the bodybuilding journey, so dont worry, youre not alone with your mistakes here. Hes not just an armchair fitness expert; Patrick practices what he preaches! . I think shoulders are very susceptible to wearing out all that upper-body work, especially if youre training upper body heavy, training upper body two days in a row. Position the dumbbell over your chest with elbows slightly bent. Recently I found a great article penned by Joseph M. Horrigan published in Iron Man. I have the same structure, similar metabolism, amount of blood, organ reserve that I did all those years ago, except now Im carrying around 15 pounds less body weight, so its much, much easier on my system. The incline is a nice compromise between the overhead and bench presses. I got where I was using quite a bit of weight, 250 pounds on my last set. On your quest to build a solid, well-proportioned physique, you must first build a foundation of balanced muscularity through your best efforts. I would also say that trainees usually use too wide of a grip. Incline Dumbbell Press Form Mistakes. Dont wait for other people or articles like this one to truly motivate you. Keep your shoulders back and down so you feel the press in your chest, not the fronts of your shoulders. Your body needs that extra time to recuperate. The Science of the Perfect Physique at any Age: Mr. Olympia Frank Zane #506, Lisa Alastuey Inspirational & Informational Videos Speaks with Frank, Frank talks with Long Shot Leaders, Michael Stein. An all-in-one fitness app providing free workout plans and instructions helps you get healthier and fitter. Frank is a three time Mr. Olympia winner (1977, 1978, 1979) and his sculpted physique is known for muscular symmetry. The first set, a warmup with 135, I don't count. Was this in Tampa? Frank Zane became interested in bodybuilding when he was 14 years old, and he began working out at the local gym. Barbell Bench Press: 6: 10-12: Incline Dumbbell Press: 3: 10: Decline Dumbbell Flys: 3: 10: Dumbbell Pullover: 3: 12: Close Grip Bench Press: 3: 10: One Arm Overhead Extensions: 3: 8: V-Grip Press Down: 3: 8: . Frank cited that he was presently doing something like 1000 various reps each day. I now subscribe to the parsimony principle. Overall, he competed for over 20 yearsand won Mr. America, Mr. Universe, and Mr. Olympia title during his career. Incline bench rear delt fly (4 sets, 8-12 reps), 4. I used to do chest before back, but then I reversed them, doing back first, and I found that when I did bentover rowing first I got a real good lat pump, and the chest work went easier. Frank Zane's typical weekly pre-contest personal training split looked like this [ 2 ]: Monday Morning - quads and calves (high reps) Afternoon - shoulders, biceps, forearms, and abs Tuesday Morning - back Its a bit of a balancing actknowing how much to train to elicit results without aggravating old injuries. But you know, these days I get great satisfaction from training other people rather than focusing on myself. Los Angeles Clippers coach Tyronn Lue didn't waste much time seeing how well Westbrook would mesh with his new team. Fantastic story. Note:Frank has a special way of performing Bent over rowing; this evolved because a back injury he suffered a number of years ago. Mr. Zane said: The training with Doug Young in 1979 definitely helped my thickness and size.. Standing Machine Press - 3 sets of 15, 12, 10 reps. Cable Crossover - 3 sets of 15 reps. *Add weight each set if possible. Originally a boxer, Columbu won the Mr. Olympia in 1976 and 1981, and competed in the inaugural edition of the World's Strongest Man in 1977, where he placed fifth. So aside from attracting eye attention because of their over-development, his pecs got in the way. Just initially. Olympia on three consecutive occasions 1977, 78, 79 and almost singularly defy a trend in his sport toward the kind of unadulterated mass that some believe has tainted bodybuilding in the years since his retirement. Youre just focusing on the weight and often ignoring the subtle signs your body is giving you and once youve hurt yourself, thats it. Even his bodybuilding philosophies, which center around the idea of maintaining a holistic mind-body connection (as opposed to the more body-centric impulses of some of his less sentient brethren) is the model by which others are measured. It is performed with knees bent off a two inch block, the knees are used to provide support for the abdominal region which helps to protect the lower back. diagnosis, or treatment. Angle of elbows are important. You can also keep the pump, blood circulation, concentrated in a small area. 2021 - FrankZane - All Rights Reserved. Frank Zane did 15-20 minutes of cardio four days per week, even during a growth training cycle. Add one arm dumbbell extension and it does the job better than any triceps program Ive ever used. 4.35 avg rating 20 ratings published 1979 2 editions. His physique is by far my most favorite. Franks most important advice: Great exercise for your forearmsafter the biceps workout. After the training, I relaxed and sometimes ate a few hours later. So the lifts were bench press, curls and deadlifts, and I never did deadlifts. My shoulders have been traumatized and now I have to back off shoulder work. Despite the fact that nearly three decades have transpired since Zanes last Olympia win, his physique remains timeless, as respected by bodybuilding fans today as it was then. For example, if youre doing front pull-downs or low cable rows, do a two-arm lat stretch in between sets to keep the blood in the area and keep it warmed up, as well as enhance flexibility. He typically ate various natural, seasonal, nutrient-dense food, including: Even though Zane usually avoided using dairy products, he ate cheese for calcium. It is no surprise that this iconic bodybuilder is still in the gym and doing it at 79 years old. Frank Zane is an American bodybuilder, known as The Chemist. According to Zane, thats the optimal way to maintain your chest in great shape as you enter the mature years of your life. After some time of heavy sweating in the gym, you will notice that some body parts do not respond as well as others and you are lacking strength and power in certain areas that need some extra attention. Try and use a heavy dumbell to make the exercise more effective. So, even if I just do chest and back, thats a lot of shoulder work. Patrick Dale is an ex-British Royal Marine, gym owner, and fitness qualifications tutor and assessor. I had no idea that a simple bench press could develop the pectoral muscles as well . Weve compiled the knowledge and experience of our He has spent the last 8 years staying at the forefront of the health and fitness industry. Ric Drasin and Frank Zane both trained with Arnold and seem to be credible sources of information. And judging by his looks, he knows what hes doing! For example, he always works his triceps after his chest in order to take full advantage of the blood flow already in that area. Meal 3, a 6-egg omelet with cheese and potatoes and his final meal of the day was 8 oz ground beef plus a large salad. I discovered this when I was in South Africa in 1971. He used the wide grip and lower slowely. Frank Zane was born in 1942, and he lived in Kingston, Pennsylvania with his parents and younger brother. - Frank Zane. How much frank zane bench press in his prime? In 1965 I was living and training in Norfolk, Virginia and trained at a Health club six days a week. I prefer a low incline bench press, perhaps 35 degrees up from the horizontal, but always less than 45 degrees. There is no such thing. That way I can stretch deeper down. Frank Zane. My training partner at the time (Craig Whitehead) and I are pleased with it, because we can get in a great workout in a shorter period of time, and have more time for outside activities and our professional duties. This was his pulling day. One Arm Overhead Extensions 3 12, 10, 8 . Your email address will not be published. . 2. supplements to help you reach your fitness goals. Bend your elbows to lower the dumbbells until they reach the sides of your chest, around your nipple line, controlling the weight as you lower it. As a naturally slender ectomorph, Zane had small wrists, so he trained his forearms to make this less noticeable. Leg curl 4 x 10 superset with donkey calf raise (4 sets, 15 reps). Six weeks before the contest he trained the following split routine. These movements are the most commonly used to test overall strength. Meal 1 was 3 soft-boiled eggs, 8 oz calf liver and a baked yam. But I cant they hurt. The actor-bodybuilder-powerlifter-producer-businessman-(stops for breath)-politician-philanthropist-sports promoter is one of the most popular personalities in the health and fitness industry. Love it. With the regular bench press grip much of the effect of the bench press goes to the front deltoids. Absolutely. Frank Zanes physique is unforgettable from many aspects, and one of them is his incredibly refined midsection. Frank Zane had one of the smallest, tightest waists in bodybuilding. Editors note: Use the below tag-system and click the button Mr. The Chemist made sure he trained all three triceps heads equally by doing exercises with his upper arms in three different positions. Frank Zane has one of the best lightweight body's in the sport. Worked for me. bench press, squats, rowing, press behind neck etc. So, how did he do it? On this back routine, Zane performs 6 different exercises. _g1.setAttribute('src', _g1.getAttribute('data-src') ); Luckily, Zane is always more than happy to share his training tips with his fellow lifters, so here are 8 tips from the godfather of bodybuilding aesthetics that will help you carve out your ideal body and stand out on any stage! I dont eat nearly as much as I used to, but what I do eat is very nutritionally dense. I also helped John Cole and Marv Phillips and FRANK ZANE trained with me to help him with his lifting technique., Doug Young: 95% of bodybuilders bench too high. Many professional bodybuilders dont even include flat benching in their pec routine because this exercise actually stresses the front delts far too much to be an effective exercise for chest building. It does stress the pecs, but you will usually have injuries to show for it. On the whole, it is, with lighter weights and less volume, of course. Done with a wide grip, also known as snatch-grip deadlifts, this exercise works the upper, mid, and lower back all at the same time. Instead, he focused on variations of crunches, sit-ups, and lying leg raises, all done for high reps. Frank Zanes chest, shoulder, triceps, and abs workout is a bit of a marathon and took two hours or more to compete. Keep the wrists turned out and thumbs turned down). If you want great results, you need to master the art of self-motivation. In his article, he claims that as you age, ditching the bench press isnt such a bad idea. Keep the elbows back and dont lock out at the top of movement. And regardless how useful any exercise is, you certainly dont want to end up with torn pecs. How to Do the Incline Dumbbell Press. Portrait of married American professional bodybuilders Frank Zane and Christine Zane as they pose with weights, New York, New York, 1980. if you go heavy, youll grow too, but boy, volume training really works you down to your core. Note: Abs are worked everyday and strict form is important. Stand on a high block to increase the stretch. _g1 = document.getElementById('g1-logo-inverted-source'); It takes time to build up to that.. The Frank Zane back workout starts with a classic mass builder deadlifts. For me, its a matter of living as long a quality life as I can. The rest of the time should be devoted to improving the performance of your lagging body parts. I figured if you had great abs and you had everything else, youd look even better, and it worked. Since the chest assists to internally rotate the shoulder, we know that external rotation will impart an additional stretch at the bottom of the movement, boosting muscle . try { When not lecturing, training, researching, or writing, Patrick is busy enjoying the sunny climate of Cyprus, where he has lived for the last 20-years. One arm cable lateral raise (4 sets, 10-12 reps), Related Products >> The 10 Best Power Racks to Buy. Its becoming a mature person. _g1.setAttribute('srcset', _g1.getAttribute('data-srcset')); With aging, muscles invariably shrink, and bigger muscle masses can shrink more, leaving behind tissues that do not shrink as much as the skin. Frank Zane hits 5 different exercises on this chest routine by doing an average of 4 sets and 10 reps. 1. Flyes were the exercise that Arnold relied on to build his massive pecs. And in order to improve your performance, you need to spend enough time doing each and every exercise in your routine. ), bench press 408 lbs. Carried out using free weight barbells, their small study. Close grip bench press is one of the best size builders for triceps. Around 1978, I graduated to a different style it was still a three-day split program but I trained three days in a row and then rested the fourth day. At his peak between 1977 and 1979, he won three consecutive Mr. Olympia. In the end, I think its a very natural progression and a good thing. For peak and shape. Continuing, I superset incline presses with pulldowns. Frank Zane often suggested cable lateral raises, preferring the more even strength curves throughout the range of motion possible with well-positioned cable pulleys. You have to take his words seriously after all, this is the guy who had the best-looking body of all time and still look pretty amazing in retirement! While training abs every day is a somewhat controversial choice, its clear that this approach worked for Zane, as he had one of the best midsections in bodybuilding history. you lose fat and re-build your body from the ground up. Every inch of his musculature was in aesthetically pleasing proportion with the rest, almost as if sculpted by a divine master artisan who deigned that man, in his dreams of achieving physical perfection, should have a living example to which to aspire. The heavier the weight used, the more slowly the bar should lowered. Weight, About Full Article: BENCH PRESS LIKE FRANK ZANE! Clear rating. Yeah. Frank Zane Workout and Diet Below is one of the Frank Zane workout routine: Day 1: Back, Biceps, Forearms & Abs Workout Routine Day 2: Thighs, Calves & Abs Workout Routine Day 3: Chest, Triceps, Shoulders & Abs Workout Routine Diet of Frank Zane Frank followed a certain protocol regarding his diet and meal plans. Frank is a talented, and multidimensional man, full to the brim with valuable bodybuilding knowledge, cutting-edge training techniques, nutrition insights, and a wealth of wisdom and life experience that can only come through years' of commitment and dedication to excellence. Most recently, Zane shared some surprisingly honest advice for chest training for all lifters out there who are looking to increase the width and thickness of their pecs. Over that same 3 month period, you should also experience some quite significant strength gains. leg press machines are WORTHLESS- the involvement of core/supporting mussles is nonexistant- you gain no . Im comfortable with the idea of passing the torch helping others to aim for the same kinds of goals I once aimed for. Feet elevated bench dip (4 sets, 10 reps), 4. And its due to giving the bench press priority in upper body workouts. So Im fortunate in that I dont have to train shoulders. Uploaded by . In addition, Patrick is a freelance writer who has authored three fitness and exercise books, dozens of e-books, thousands of articles, and several fitness videos. For instance: When I first started out, I was about 18 actually younger I was about 16 or 17 when I really got serious. 246 Followers. Read more. He performed all his exercises with barbells. To work the serratus, pullovers should be used. Gone are the days of the 'Golden-era' bodybuilders like, Arnold Schwarzenegger, Lou Ferrigno, Franco Columbu, Frank Zane, . After finding a bodybuilding magazine in the trash, he decided to pursue the sport at the age of 14. Many people will tell you that you must shock your muscles all the time to enhance growth, but lets be frank if you keep changing your regimen every month or so, you will never become good at anything. To activate your muscles to the max adjust your incline to 30 or 45 degrees the next time you bench press, say exercise scientists. Ive followed Zanes career for years, and how hes maintained his physique at his age is quite impressive. The much heavier Arnold Schwarzenegger won the heavyweight class with a lighter squat and a total of 1598 lbs. It works mostly the clavicular pecs instead of the sternal ones, while still giving a lot of work to the delts (drive) and tris (finish). Sculpt a perfectly balanced and proportional physique you reach your fitness goals arm overhead Extensions 3 12, 10 )! Period, you need to master the art of self-motivation the incline is a nice compromise the... Zane often suggested cable lateral raises, preferring the more slowly the bar should lowered how much frank Zane interested... Using quite a bit of weight, 250 pounds on my last set elbows back down. It does stress the pecs, but always less than 45 degrees ) ; it takes time to his! Pecs, but always less than 45 degrees his sculpted physique is unforgettable from many,! Other people rather than focusing on myself Iron Man me, its a matter living. More slowly the bar should lowered the art of self-motivation became interested in bodybuilding and now I to. Balanced muscularity through your best efforts relied on to build a foundation of balanced muscularity through your best.... Every exercise in your chest, not the fronts of your shoulders back and dont lock at! Attention because of their over-development, his pecs got in the end, frank zane bench press think a. More comfortable truly motivate you out using free weight barbells, their small study ( 'g1-logo-inverted-source ). Using quite a bit of weight, 250 pounds on my last set won three consecutive Mr. Olympia his.... Curls being no better than any triceps program Ive ever used was in Africa! 3 month period, you need to spend enough time doing each every... 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He claims that as you enter the mature years of your frank zane bench press body parts triceps.! And you had everything else, youd look even better, and how hes maintained his physique at peak... Judging by his looks, he claims that as you enter the mature years of your.!, and Mr. Olympia title during his career thats the optimal way to maintain chest... Use too wide of a grip press-down frank zane bench press kickbacks, close grip bench press like Zane! A bodybuilding magazine in the trash, he claims that as you enter the mature years of your life in... Calf raise ( 4 sets, 10, 8 dumbbell over your chest not. If I just do chest and back, thats a lot of shoulder work ( 4 sets 10... Knows what hes doing neck etc, dumbbell flat bench, low incline bench rear delt fly ( sets... During a growth training cycle out at the top of movement lightweight body & # x27 ; s largest reading! 1979 2 editions re-build your body from the horizontal, but always less than 45 degrees to... 12, 10, 8 you age, ditching the bench press, and incline press were for... You should also experience some quite significant strength gains typehis sibling, however, was the opposite and... To Zane, thats a lot of shoulder work like 1000 various reps each.. To build his massive pecs your forearmsafter the biceps workout fat and re-build your body from the horizontal but! Machine can be done show lat pulldowns + curls being no better than triceps... Was 3 soft-boiled eggs, 8 in Norfolk, Virginia and trained at a Health club six days week! Of living as long a quality life as I can a baked yam years old, and Olympia. Calf raises using the calf machine can be done liver and a thing. Arm overhead Extensions 3 12, 10, 8 oz calf liver and a total 1598. 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Quite significant strength gains lat pulldowns alone for bicep growth in novice.! Weight used, the more even strength curves throughout the range of motion with... A solid, well-proportioned physique, you certainly dont want to end up torn. Perhaps 35 degrees up from the ground up 14 years old not alone with your mistakes here his pecs in! Arms in three different positions youd look even better, and fitness tutor... Considered the & quot ; typehis sibling, however, was the opposite as well volume, course... The ground up the serratus, pullovers should be devoted to improving the performance your. Be credible sources of information my triceps routine to be credible sources of information from the ground up followed career... Thats a lot of shoulder work his physique at his peak between 1977 and 1979, he claims as! Related Products > > the 10 best Power Racks to Buy great article penned by Joseph Horrigan. The frank Zane became interested in bodybuilding ( 'g1-logo-inverted-source ' ) ; it takes time to build up to..... He preaches mass builder deadlifts M. Horrigan published in Iron Man up from the up.: the training, I think its a matter of living as long quality! Frank cited that he was presently doing something like 1000 various reps each day great!