Stats therealfrankzane Verified 193K followers View profile 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: . by. It also hits the delts and triceps very efficiently, speeding up muscle growth in these areas. The Zane Way to a Beautiful Body Through Weight Training for Men and Women. Your email address will not be published. . Modern-era bodybuilders often tip the scales at 300lbs or more. I just went by the example of those who had been training at Golds Gym [in Venice] when I got there. . The Frank Zane leg workout starts with leg extensions which he used as a warm-up more than a muscle builder; he saved heavy leg extensions until later in the program. Casey Viator Training Routine for Mr. America 71, Jeff King: An update on a Bodybuilding Legend, Consent Management Platform by Real Cookie Banner. Close Grip Bench Press 3 12, 10, 8. Frank Zane. Absolutely. 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 first set, a warmup with 135, I don't count. Now Im paying the price for all of that heavy lifting. He usually consumes between 2000 and 3000 calories each day. I got where I was using quite a bit of weight, 250 pounds on my last set. She is the face behind the workout routine articles here on Jacked Gorilla. From the age of 14 to 17, he increased his weight to 72, and he spent his free time in a scout time, and sometimes he walked home 32 km on the weekends. Just initially. So Im fortunate in that I dont have to train shoulders. Body Hed lower the 60-pound dumbbells deep down and tensed his pecs at the top of the movement, stopping the dumbbells before they touched. Uploaded by . Zane found that machine exercises like the pec deck, dip, and incline press were ideal for keeping his chest in great condition. However, in his most glorious days, he implemented a combination of both light and heavy training to build a complete physique and maximally accentuate his muscularity while retaining his clean lines and efficiency of size. Frank Zane often suggested cable lateral raises, preferring the more even strength curves throughout the range of motion possible with well-positioned cable pulleys. Got it? Zane, who grew up in the coal-mining region of Northeastern Pennsylvania, began lifting at fourteen and never looked back. Los Angeles Clippers coach Tyronn Lue didn't waste much time seeing how well Westbrook would mesh with his new team. At its longest, these sessions took him about thirty minutes to complete. He analyzed the benchpress and asked four world-class powerlifters (Doug Young, Dave Shaw, Roger Estep and Steve Miller) and one Mr. Olympia winner (Frank Zane) about their experience with the bench press. Feet elevated bench dip (4 sets, 10 reps), 4. But if theyd had squats in there, I would have been squatting with over 400 because I was always a good squatter. . Frank Zanes physique is unforgettable from many aspects, and one of them is his incredibly refined midsection. Since you are not working the same body part set after set, you can go a lot faster. They picked the lifts that the greatest number of guys were good at. Us, Contact I find supersetting effective when I am starting to get back in shape again. All of that is great, but, for motivation to really work, it needs to be intrinsic (from within) and it needs to be connected to a goal that is specific and tied by a deadline. He also used different training programs based on his competition calendar. 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. His advice for them is equally categorical: unless you believe youll be able to handle the less-than-unpleasant sight of man boobs on the place of your rock-solid pecs, keep on regularly training your pecs with the right set of exercises as long as youre able to move. Monday might be national chest training day, but Zane started his workout week by training his back, biceps, forearms, and abs. In addition to being the fifth bodybuilder to secure an O title (he won three, actually), Zane boasted a 190-pound masterpiece of a physique that became the standard of aesthetics. 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. * 5 reps with a very heavy weight, lower the weight, 5 more reps, lower the weight, another 5 reps, lower the weight, and five final reps to failure. Build old-school muscle with this growth program from Frank Zane. Frank Zane, known as The Chemist, impacted bodybuilding more than most will ever appreciate. He has competed at a high level in numerous sports, including rugby, triathlon, rock climbing, trampolining, powerlifting, and, most recently, stand up paddleboarding. on instagram, Follow I did so much shoulder work and they got so developed that now almost anything I do goes to my shoulders. Incline Dumbbell Press vs. Flat Dumbbell Press. Many of his contemporaries had no need to do direct forearm training as gripping heavy dumbbells and barbells gave them all the lower arm size they needed. Standing 59 and tipping the scales at around 190 pounds, Frank Zane was as good as it got in body-building at a time when the sport was about building an ideal physique, not an overwhelming one. 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. The incline is a nice compromise between the overhead and bench presses. Standing barbell curl (4 sets, 8-12 reps), 5. Dumbbell lateral raise (4 sets, 10-12 reps), 5. Frank Zane (1967) I started on sequencing three weeks before the 1966 Mr. A., and have been on it since. 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. He used moderate weight and never exceeds three hundred pounds in the squat. https://en.24smi.org/celebrity/101869-frank-zane.html, https://www.dennisbweis.com/Articles/FrankZane1976Interview.pdf. Zane mixes different exercises to work on the different muscles like quads, calves, shoulders, back, chest, forearms, abs, abs, and triceps. Yeah, thats what it is. But there comes a point in your 60s when you hit a kind of age barrier, and the gains come slower and the accumulated stress you put on your body all those years adds up. However, after his first Mr. Olympia competition victory, Zane admitted that the only way you can get muscle size is through heavy training and started to combine light and heavy training in his muscle strength and size growth program. What gives? Hopefully, we will all use his training wisdom to age just as gracefully and break away from the old-timer stereotype. Frank Zane hits 5 different exercises on this chest routine by doing an average of 4 sets and 10 reps. 1. Required fields are marked *. What does Frank Zanes workout routine look like? Flat dumbbell fly (4 sets, 10-12 reps), 4. MuscleMag InternationalNovember 1980, With respect to direct lat work, you will neither find it in the detailed 1982 article by Ron Fernando, disclosing, I was there, front row at the USF SunDome in Tampa covering the contest for The Tampa Tribune when Jeff, Dave was 7 years my elder and my teen years weightlifting idol. Blood cells travel through the arteries and capillaries carrying oxygen and muscle building nutrients to muscle tissues, thereby helping the regeneration of muscle tissue and allowing continuous growth. To better isolate his upper chest fibers, he uses dumbbells for incline presses with a neutral grip; and to effectively train his outer and inner pecks he loads his peck deck machine with rubber bands that increase the tension at the end of the movement. Best exercise for lower back. Editors note: Use the below tag-system and click the button Mr. 3-time Mr. Olympia, and all-time great. Weighted Dips: Perform 1 sub-maximal (leave 1-2 reps in the tank) set with . The bar should be at least below the pecs. Ive followed Zanes career for years, and how hes maintained his physique at his age is quite impressive. I worked out every other day after school, doing upper body one day, legs the next. Incline Dumbbell Press Form Mistakes. Frank Zane is one of only three bodybuilders to have beaten Schwarzenegger (with Chester Yortonand Sergio Oliva) in a contest and one of the very few Mr. Olympia winners under 200 pounds. 4 sets of 10, 8, 6, and 4 reps for the inclined dumbbell . . Sometimes I would come back to the gym later in the day and just do abs because it would take a while. Overall, he competed for over 20 yearsand won Mr. America, Mr. Universe, and Mr. Olympia title during his career. Incline barbell bench press (4 sets, 6- 8 reps), 3. The latter will only leave you more confused than before. After finding a bodybuilding magazine in the trash, he decided to pursue the sport at the age of 14. Patrick Dale is an ex-British Royal Marine, gym owner, and fitness qualifications tutor and assessor. He used the wide grip and lower slowely. I had no idea that a simple bench press could develop the pectoral muscles as well . Pick a good workout program and stick to it at least for a couple of months. On a dumbbell flat bench press, regardless of incline, a neutral or slightly underhand grip with the hands far apart will externally rotate the shoulder. Smart dieting is one of the hardest parts of the bodybuilding journey, so dont worry, youre not alone with your mistakes here. Purchases made through links may earn a commission. This site uses Akismet to reduce spam. Keep the elbows back and dont lock out at the top of movement. The key thing is to have a constant, intense training style that will regularly prompt new growth, not to alternate workouts every other day. I picked up the conversation between Zane and Doug Young. 79-Year-Old Bodybuilder Frank Zane Shares Favorite Bicep Exercise Fitness Former Mr. Olympia Winner Frank Zane Is Still Pumping Iron at 79 The bodybuilder just demonstrated his favorite bicep. So, if you were benching 300 pounds at the beginning of your 12-week cycle, you should be up to around 330 at the end of it. Nothing makes the other upper body muscles look smaller and out of proportion than big pecs. When I got hungry, I just ate. ), bench press 408 lbs. To work the rear head of the triceps do the movement with the elbow held in. Then, in the mid-late 60s, when I was living in Florida, I increased the number of workouts so that I was training six days a week, but it was still upper body one day, legs the next. Frank Zane uses the following supplements to help fuel his gains: Frank Zane is an American former professional author, bodybuilder, and three-time Mr. Olympia. Barbell stiff leg deadlift (4 sets, 8-12 reps), 5. It never really goes away. Youre just focusing on the weight and often ignoring the subtle signs your body is giving you and once youve hurt yourself, thats it. Using a combination of heavy and light exercises, this helped him create one of the best upper bodies in bodybuilding history. Of all the old-school bodybuilders, Frank Zane was amongst the best. *10 reps, drop bench angle down, 8 reps, drop angle down, 6 reps, drop angle down, 4 reps to failure. Show Instructions. As you might already know, optimal blood flow is one of the main factors for muscle growth, which is why coaches always stress the importance of good circulation. Dumbbell Flyes: 58-12 (60 secs rest between sets) 4. Reverse barbell forearm curl (4 sets, 10 reps), Related Products >> The 10 Best Resistance Bands to Buy. ), and deadlift 595 lbs. I kept that routine for a while and it worked well for me. My first superset pair would be bench press supersetted with wide grip chins. You can also keep the pump, blood circulation, concentrated in a small area. for a total of 1510 lbs. Emmy has a big passion for helping others and motivating people. Cable preacher curl (4 sets, 8-12 reps), 7. Now, two back exercises . I would also say that trainees usually use too wide of a grip. The second set is 185 for 12 reps. That is supersetted with 10 reps on wide-grip chins. Standing Machine Press - 3 sets of 15, 12, 10 reps. Cable Crossover - 3 sets of 15 reps. *Add weight each set if possible. Legendary bodybuilder Arnold Schwarzenegger has a creative footprint that expands beyond the bodybuilding stages. Email: sm(at)fitnessvolt.com Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. Frank Zane Talks Steroids, Supplements, and Nutrition Escape Fitness 134K views 1 year ago Frank Zane: Bodybuilding Secrets and How He Helped Arnold Schwarzenegger Escape Fitness 508K views. And his best advice for everyone who would like to eliminate the possibility of ever developing man boobs? Frank Zane about Doug Young: "The training with Doug Young in 1979 definitely helped my thickness and size. I mean, I did them to get into the contests. For peak and shape. I got quite strong in the bench press using a wide grip I did 10 reps with 300 pounds and hurt my shoulder. The barbell is then pulled to the chest and then rounding out the back as the bar is returned to the floor. Make a habit of rewarding yourself in a positive way (in other words, NOT with junk food) for every progress you make, and make sure you always have achievable, sustainable goals. By the way, he used to train with Strength Legend DOUG YOUNG. Work the lateral head by keeping the elbows out. Even training arms is a lot of shoulder work. 2021 - FrankZane - All Rights Reserved. Using more weight in the comfort of lying down while benching makes it a preferred exercise for less than ambitious bodybuilders. It is no surprise that this iconic bodybuilder is still in the gym and doing it at 79 years old. The leg workouts were about an hour and a half, and thats how I trained right up until I won the Mr. America and Mr. Universe in 1968. Reg Park actually stopped working pecs later in his career because they had grown enough, and he wanted to emphasize his outstanding deltoids and width more. Mentions, Privacy if ( localStorage.getItem(skinItemId ) ) { If you want to improve your results, you need to improve your performance. Zane's run of Mr. Olympia titles represented a move away from mass and towards proportions and aesthetics. Zane offers a very simple solution: dont build massive pecs in the first place! Breathe in deeply while doing this. That being said, Zanes top three triceps exercises are close-grip bench presses, pushdowns and overhead dumbbell extensions. Frank Zane provides different exercises and routines on his official website. According to Zane, if you dont stretch enough and just train heavy and slow all the time, you will lose your range of motion, which will eventually diminish your muscle gains. What is worse the angle of the flat bench press puts the pec tendons in a very vulnerable position which can lead to shoulder and overuse injuries. Step 2: Press. Policy, Terms & Strict form! Position the dumbbell over your chest with elbows slightly bent. When you adjust the bench to a 45-degree angle, for example, you will hit your anterior . . My shoulders have been traumatized and now I have to back off shoulder work. Portrait of married American professional bodybuilders Frank Zane and Christine Zane as they pose with weights, New York, New York, 1980. The Frank Zane shoulder workout includes no overhead presses. 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. Ever appreciate Zane as they pose with weights, New York, New York, 1980, for example you. Reps ), 4 back in shape again wide of a grip on his competition calendar in Venice ] I. Program from frank Zane hits 5 different exercises on this chest routine by doing an average of sets., 5 but if theyd had squats in there, I do n't count programs on! A lot faster to a 45-degree angle, for example, you will hit your anterior back in again... 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