The third staple of his chest routine are parallel dips on a pin-loaded drip machine, which he does in his usual way, working up in weight and down in reps for three sets. Now take these tips and go pump some iron in a way that would make Frank Zane proud! Frank Zane is an American former professional author, bodybuilder, and three-time Mr. Olympia. 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. Yeah, thats what it is. Youll prioritize other key areas and keep your pec development in balance. On this shoulder routine, Zane hits 5 different exercises with an average of 4 sets. 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. Decades later, most bodybuilders are still in awe while looking at Zanes best photos from the Golden Era, wondering how to get there themselves. During the late-70s, in the pre-Grand Theft Auto/TapouT/Jose Canseco-tell-all/Jackass days, there was one particular bodybuilder who embodied the ancient gods like no other before, or since. Zane is considered to be among the best bodybuilders in history, and he is the winner of three Mr. Olympia. Frank Zane hits 5 different exercises on this chest routine by doing an average of 4 sets and 10 reps. 1. 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 Usually, it is right around the 40 to 45-degree mark, give or take a few degrees. Disclaimer, Follow Jeff King: An update on a Bodybuilding Legend, Consent Management Platform by Real Cookie Banner. Instead, The Chemist made sure his shoulders were perfectly proportioned by focusing on his posterior and medial deltoids instead. Performed with dumbells with straight wrists. - Frank Zane. His physique is by far my most favorite. The Frank Zane back workout starts with a classic mass builder deadlifts. 246 Followers. The skin literally becomes thinner, revealing all sorts of minor imperfections that you might have gotten away with as a younger man. Learn how your comment data is processed. As he neared a show, he would perform 1000 reps of various ab exercises! Zane solves this problem by replacing the flat bench press with incline bench presses, using dumbbells with a neutral grip which enables a better stretch. ULTIMATE BODY TRANSFORMATION They picked the lifts that the greatest number of guys were good at. Of the 14 men to have won a Mr. Olympia title, Frank Zane has cemented his legacy in more ways than one. https://en.24smi.org/celebrity/101869-frank-zane.html, https://www.dennisbweis.com/Articles/FrankZane1976Interview.pdf. Us, Contact Barbell is pulled to the chest and then rounding out the back as the bar is returned to floor. Not only did it give me great abs, but it gave me great upper-quad separation. Love it. Zane was renowned for his vacuum pose. (725 kg.). I have a program made up that I've used in the past that involves nine exercises - four supersets and one single exercise. (185 kg. I had a lot of time to train, and I had the opportunity to experiment with a lot of different exercises. Mentions, Privacy When I trained with Arnold, we always started chest/back workouts with bench press. The key thing is to have a constant, intense training style that will regularly prompt new growth, not to alternate workouts every other day. 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. 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. Leave a comment below. This is Frank Zane's 1979 Mr. Olympia workout. But, the usefulness of the flat bench ends here. 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. If this reflects his squatting style it is easy to see how it would have caused knee pain and possibly other types of pain as well. He made sure that he hit every muscle from all possible angles. Thrusthamster 7 yr. ago. But I cant they hurt. Train yourself and see., Dave Shaw (Powerlifter too) analyzed Dougs technique too!Shaw: Doug did use a controlled method of lowering the bar, and I believe that while this style will thicken the chest and shoulders, the triceps may not thicken as much even though they will get stronger., The training with Doug Young in 1979 definitely helped my thickness and size. For example, he always works his triceps after his chest in order to take full advantage of the blood flow already in that area. You know, in the late 60s Zabo Koszewski was there and he had the best abs and I figured, Well, Ill try it. Eat about one gram of protein per pound of body weight and hold carbs at about one-third gram per pound of body weight. The bar should be at least below the pecs. How to Do the Incline Dumbbell Press. Build old-school muscle with this growth program from Frank Zane. leg press machines are WORTHLESS- the involvement of core/supporting mussles is nonexistant- you gain no . 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. His diet was also top-notch. According to Frank Zane, you can bring in activation of the serratus muscle by using this form: Rather than lay along the flat bench, you'll use it as a headrest. For me, its a matter of living as long a quality life as I can. 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. To be specific the pectoralis major. 4 sets of 10, 8, 6, and 4 reps for the inclined dumbbell . Frank Zane Three Time Mr. Olympia Diet and Training The one person in history who can be referred to as the "perfect bodybuilder" as far as symmetry and aesthetics are concerned is Frank Zane. I discovered this when I was in South Africa in 1971. 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. If youre tempted to try Zanes growth program for yourself, you may want to start by working out just three times per week, i.e., Monday, Wednesday, and Friday. I dont even need to sleep as much, although I do make sure to get plenty of rest. Frank Zane's Push Day includes the below-mentioned exercises: 6 sets of 12, 10, 8, 6, 4, and 2 repetitions of Bench press with a barbell. The prime mover in a regular bench press is the pectoral muscle(s). Throughout Frank Zanes career, he was never a big carbohydrate freak there were always fewer carbohydrates than there was protein in his diet. He has often mentioned that he often performs his powerlifting type movement at the beginning of his training day. Stand on a high block to increase the stretch. Legendary bodybuilder Arnold Schwarzenegger has a creative footprint that expands beyond the bodybuilding stages. Start easy and just make a list of, for example let's say 4 chest exercises and 2 back exercises. I mean, joints can only take so much. An all-in-one fitness app providing free workout plans and instructions helps you get healthier and fitter. ), bench press 408 lbs. Zane retired in 1983, and was inducted into the IFBB Hall of Fame in 1999, but as a recent post on his Instagram page shows, he is still keeping up with his training at the age of 79. 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. 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. 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. Arnie was a big fan of working out six days a week using a three-way push/legs/pull split, and thats the approach Zane used for increasing muscle mass. Zane was never among the biggest, beastlike bodybuilders that were used to seeing now, but he had an incredible athletic and lean build, clean lines, efficiency of size and near-perfect symmetry he pretty much resembled a Greek god of pure beauty, strength and vitality. I now subscribe to the parsimony principle. Doug Young: I helped Larry Pacifico with his technique due to his shoulder pain. I picked up the conversation between Zane and Doug Young. Precontest I, like most everyone else, would do a double split, but normally it would be one workout a day, maybe coming back to do abs. Required fields are marked *. Required fields are marked *. When I first started out, I was about 18 actually younger I was about 16 or 17 when I really got serious. Done with slow negatives and thumbs one foot apart (and elbows slightly pointed outward) really works all heads of the triceps. Was this in Tampa? A typical routine was chest and back on Mondays and Thursdays, legs on Tuesdays and Fridays. Note:Frank has a special way of performing Bent over rowing; this evolved because a back injury he suffered a number of years ago. Early in Zanes career, when leanness was his primary objective, his training consisted of light weights and high reps. 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. 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. The incline press bench, as it is typically used for a traditional bench press, is often utilized with a barbell. The Frank Zane shoulder workout includes no overhead presses. The rest of the time should be devoted to improving the performance of your lagging body parts. 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. Place your torso perpendicular to the bench with your head hanging over the side. While you might never win the Mr. Olympia, that doesnt mean you cant train like a former champion! Hed lower the 60-pound dumbbells deep down and tensed his pecs at the top of the movement, stopping the dumbbells before they touched. Im comfortable with the idea of passing the torch helping others to aim for the same kinds of goals I once aimed for. Returning the next year, 1968, Columbu demolished those records: squat 507 lbs. I would also say that trainees usually use too wide of a grip. Bodybuilder Frank Zane Frank was born during the Second World War. Frank Zane, known as The Chemist, impacted bodybuilding more than most will ever appreciate. } by. Dumbbell Bench Press on Bench (75) 3: 12, 11, 10: Barbell Bench Press on Bench (30) 4: 10, 9, 8, 6: Lying Chest Flys: 3: 12, 11, 10: Dumbbell Pullover: 3: 10: Triceps : It was a volume routine. 4. Its just a short version. Recently I found a great article penned by Joseph M. Horrigan published in Iron Man. He now trains his chest only once or twice per week with the three . To work the rear head of the triceps do the movement with the elbow held in. I learned to prefer dumbbell work for chest where the DBs are held in a neutral grip with palms always facing each other. Breathe in deeply while doing this. Of course, I always worked abs every day, and did a good 400 and upward for total reps of abs. 3-time Mr. Olympia, and all-time great. Note:Cheating in side laterals should never be done as the work is taken away from the side deltoid and transferred to the frontal region. Uploaded by . Close Grip Bench Press 3 12, 10, 8. Incline Dumbbell Press Form Mistakes. The most Greek God-like bodybuilding legend has shared his gems of wisdom on achieving great conditioning and a perfectly proportioned, muscular physique. I prefer a low incline bench press, perhaps 35 degrees up from the horizontal, but always less than 45 degrees. For the latest news and updates join our 1 Million fans on Facebook and Pinterest. Follow Jacked Gorilla on Instagram: @jackedgorillanews, Your email address will not be published. Us, Recent Press Frank Zane is a retired American professional bodybuilder and author. After revealing the secrets of the nutrition plan, training philosophy, approach to workouts, exercise intensity and volume Frank Zane followed, you can hopefully figure out whether you have enough inner power and dedication to motivate you to follow his exercise routine. After finding a bodybuilding magazine in the trash, he decided to pursue the sport at the age of 14. I figured if you had great abs and you had everything else, youd look even better, and it worked. Indeed, photographs of Zane hitting the stomach vacuum and showing off his chiseled abs have taken on something of a mythical status. Dips are a fine exercise to use when thickness is required in the lower pec region. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); How To Sculpt A Classic Physique Tips From the King of Aesthetics. At its longest, these sessions took him about thirty minutes to complete. Frank Zane is considered the most aesthetic bodybuilder so far. Also, the front deltoids are affected by the bench press. I no longer want to carry that much mass on me. Maximum weight: 200lb. bench press, squats, rowing, press behind neck etc. That's because his anterior deltoids got all the work they needed from exercises like bench presses and flyes. on facebook, Follow When you adjust the bench to a 45-degree angle, for example, you will hit your anterior . 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. . Then it's up to 275 for six reps, followed by 10 chins. Casey Viator Training Routine for Mr. America 71, Jeff King: An update on a Bodybuilding Legend, Consent Management Platform by Real Cookie Banner. * 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. Such as a decision ended up working out great for Frank Zane. Seated dumbbell press (4 sets, 6-12 reps), 3. We worked real hard, but what I learned was that as you get older its better to train a little less frequently but harder. 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. 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: . Use a shoulder wide grip and don't lock out at the top. I dont eat nearly as much as I used to, but what I do eat is very nutritionally dense. Jacked Gorilla is the middle brother of the 'Gorilla Family'. We provide resources about fitness, workouts, and Frank is a three time Mr. Olympia winner (1977, 1978, 1979) and his sculpted physique is known for muscular symmetry. He finishes his chest routine with parallel dips on a dip machine, going for as many as 15 reps, then counting down as he increases the weight. Overall, he competed for over 20 years and won Mr. America, Mr. Universe, and Mr. Olympia title during his career. But I wasnt really into the Olympic lifts and, actually, the area where I was in northeastern Pennsylvania there wasnt even powerlifting yet. It is no surprise that this iconic bodybuilder is still in the gym and doing it at 79 years old. Isaac is a personal fitness trainer and nutritionist living in sunny Indianapolis, IN. Any part of the body that gets too big and then shrinks will leave loose skin in its wake, explains Zane in his article for Muscle & Fitness, adding that inevitable age-related skin changes worsen the problem even further. Because of this, Zane could train hard six days a week and still make progress. But when carbs are high all the time, the body fuels itself from them, causing less fat to get burned. Then wed do 4 sets of incline barbell bench press on a 45-degree angle, and dumbbell flyes for 4 sets of 10. As a multipennate muscle, the version described here develops the center of the middle shoulder, and likely preferring the proximal region versus the front or rear of the side deltoid. Thumbs one foot frank zane bench press ( and elbows slightly pointed outward ) really works heads. 10 reps. 1 flat bench ends here this shoulder routine, Zane hits 5 different with. Lot of time to train, and three-time Mr. Olympia title during his career only! 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