Frank Zane Bodybuilder: Workout Routine and How do I get a body like Frank Zane?

Do you knowFrank Zane (bodybuilder)? He is a retired American professional bodybuilder and author. He was born on June 28, 1942, in the United States. Frank Zane’s workout routine enables his impressive overall stature, and he won the most coveted Mr. Olympia title three times, even beating Arnold Schwarzenegger once. Let’s talk about Frank Zane’s coaching philosophy and bodybuilding routine. frank zane training routine base on hisprimary focuswhich isquality over quantity.

The finesse exhibited by his physique was the result of acombination of heavy and light workouts. He designed his workout program to promote volume gains on the one hand and ensure leanness and symmetry on the other. Let’s find out together in this article!

In this article, Niketrainers.com.co will tell you:

Who is Frank Zane?

The period of the 70s and 80s was thegolden age of bodybuilding. This is because the bodybuilders who rose to prominence and fame during this period exhibited bothsize and aesthetics.

The term “aesthetic” found a new dimension whenFrank Zaneentered the scene. Her physique showed not only size, but also a lotof definition and aesthetics.

Did Frank Zane lift heavy weights?

A light workout plan…

His body was the result ofheavy and light training. Early in his career, when leanness was his main focus, his training consisted of light weights and higher reps.

What he lacked and what Joe Weider constantly reminded him of wasmuscle sizethat could only be achieved with heavier weight. Zane refused to exercise with heavy weights because he was afraid of injury.

Still, Weider was able to persuadeFrank Zanein 1977, when he changed his training in preparation for the Mr. Olympia.

…until he changes his mind

His training during this time consisted of3–4 exercises per 3 setsfor most muscle groups. It was less intense for him than he was used to. Most sets were in the range of 8–12 reps, except for the calves andabdominalmuscles, which continued to be exercised with ahigher number of reps.

As a result, he added considerable size to his muscles and won his first of three Mr. Olympia titles! Unfortunately, Zane’s fears of heavy training were ultimately justified as his shoulders, knees and lower back suffered.

Injuries weren’t the only reason Frank Zane avoided extreme loads. Histraining approachwas based on the idea that heavy weights aren’t necessary if you can concentrate on the muscles you’re exercising.

Frank Zane’s Training Principles : Chest Day Frank Zane

Frank Zane’sgrowth training programusually consisted of a three-day period. This division emphasized pulling muscles on day one, leg training on day two, and pushing muscles on day three (PPL).

Frank Zane’s workout routinewas designed by him so that every workout included at least onepowerlifting move. This was primarily intended to add theheavy liftingcomponent to his workout routine topromote strength and size gains.

Some other features of Frank Zane’s growth training program included the following principles:

Stretching moves are done between sets on the first day, targeting the lats (this allowed Zane to have a wider back).
Maximum contraction is ensured in every movement of the biceps with controlled eccentrics.
The squats performed in this training program are performed in a “sub-parallel” fashion.
Leg presses are performed with higher repetitions to achieve an overall pump in the quadriceps.
Bench presses are performed with a shoulder-width grip to emphasize the pecs, front deltoids, and triceps.
The press movements are performed without any blocking at the top and with a slow negative phase.
Movements targeting the abs are performed with fairly high reps.

Frank Zane’s Growth Program

Frank Zane often trained with Arnold Schwarzenegger and this influenced his own training methods. Remember Zane was a professional bodybuilder and bodybuilding was his job! When he wasn’t at the gym, he could focus on rest and recovery. His diet was also excellent.

This combination ofhigh frequency and high volume trainingmay be too much for less gifted lifters. Don’t dive headfirst intoFrank Zane’s Growth Programunless you can pay as much attention to nutrition,rest,and recovery as you do to workouts.

Day 1: Back, biceps, forearms, abs.
Day 2: Legs, calves, abs.
Day 3: frank zane chest workout – The chest day for frank zane , including shoulders, triceps, abs
Day 4: Repeat the first day
Day 5: Repeat the second day.
Day 6: Repeat on day three.
Day 7: Rest

Detail of Frank Zane’s bodybuilding sessions

Workout 1: Back, Biceps, Forearms and Abs

Frank Zane started his training week by training his back, biceps, forearms and abs. It was his “draw” day. Frank Zane’s back workout begins with aclassic mass builder: deadlifts.

Performed with a wide grip, also known as a snatch-grip deadlift, this exercise works your upper, middle, andlower backat the same time. Zane used thepyramid methodfor many of his exercises, where each set was performed with more weight, but with fewer reps:

Wide-grip deadlifts: 15, 12, 10 reps
T-bar rows: 12, 10, 8 reps
Front pulldowns: 3 sets x 8-10 reps
Dumbbell row: 3 sets x 8-10 reps

Zane preferred dumbbells totrain his biceps. He also used themaximum contractionmethod , meaning he stopped at the top of each rep and squeezed his biceps as hard as he could. As anaturally thin ectomorph, Zane had small wrists, so he trained his forearms to make it less noticeable:

One-Arm Dumbbell Concentration Curl: 3 sets x 8-10 reps
Alternate Dumbbell Curls: 3 sets x 8-10 reps
45 Degree Incline Dumbbell Curls: 3 sets x 8-10 reps

Frank Zane had one of the smallest and tightest waists in bodybuilding. Although it’s partly genetic, he worked them at the end of every workout, performing up to 1,000 reps of crunches and hanging knees before big competitions.

Workout 2: Legs, calves, and abs. | Frank Zane’s leg workout

Frank Zane’s leg workoutbegins with leg extensions, which he used more as a warm-up than amuscle builder. Then it was on to squats using the pyramid training method. The most remarkable thing about the ZaneLegWorkout is its simplicity.

You don’t need a fancy program or a complicated workout routine to build world-class muscle!

Leg extensions: 2 to 4 sets with light weights to warm up.
Back squats: 15, 12, 11, 10, 9, 8 reps
Leg press: 15, 12, 10 reps.
Extended Leg Curls: 12, 11, 10 reps.
Leg Extensions: 12, 10, 8 reps
Standing calf raise: 3 sets of 15-20 reps
Seated calf raise: 1 set x 20 reps (drop set)

Workout 3: Chest, Shoulders, Triceps, Abs | Frank Zane Chest Workout

Frank Zane, Chest Day including, shoulders, triceps, andabworkout is a bit of a marathon and could take him up to two hours or more. He made sure to hit every muscle from every possible angle. Using acombination of heavy and light exercises, it helped him create one of thebest upper bodiesin bodybuilding history:

Dumbbell bench press: 12, 10, 8, 6, 4, 2 reps
70-Degree Incline Dumbbell Press: 1 x 28 reps
12, 10 reps, 8 reps
Cross bench dumbbell pullover: 12, 10, 8 repetitions.
Close-grip bench press: 12, 10, 8 reps
One-arm overhead triceps push-ups: 12, 10, 8 reps
12, 10, 8 reps
Side Dumbbell Raises: 15, 12, 10 reps.
Lateral Cable Raise: 12, 10, 8 reps.

Frank Zane’s shoulder workout does not include overhead presses. That’s because hisfront deltoidsgot all the work they needed from exercises like bench presses and flyes.

Frank Zane’s chest, shoulders, and triceps workout ends like all of his other workouts: with moreabwork.

Frank Zane Bodybuilder FAQ

What happened to bodybuilder Frank Zane?

Zane retired from competitive bodybuilding in 1983 and was recognized into the International Federation of Bodybuilding Hall of Fame in 1999, but as a recent photo on his Instagram profile demonstrates, he is still training at the age of 79.

Did Frank Zane train heavy?

Frank Zane’s body was a result of a combination of light and intense training sessions. At the beginning of his career, when leanness was his key selling point, his training consisted primarily on lifting low weights and performing high repetitions. This strategy proved to be successful: Mr. Olympia appeared to be in great shape and had won a number of bodybuilding championships.

How do I get a body like Frank Zane?

Many of Zane’s exercises were performed utilizing the pyramid approach, in which each set was performed with heavier weight but for fewer reps.

Wide grip deadlifts: 15, 12, 10 reps.
Wide grip deadlifts: (from blocks) 10, 8, 6 reps.
T-bar rows: 12, 10, 8 reps.
Front pulldowns: 3 sets x 8-10 reps.
Dumbbell row: 3 sets x 8-10 reps.

What was Frank Zane’s mantra?

Frank Zane’s mantra “Our lives are shaped by our minds“.

How did Frank Zane train abs?

As a result, ‘The Chemist,’ as he came to be called, concentrated on performing a few abdominal exercises in a marathon fashion. In order to strengthen his upper abdominals, Zane imitated Zabo by completing crunches and/or Roman-chair situps repeatedly until he felt dizzy. Leg lifts or hanging knee-ups, as well as seated twists for his obliques, were interspersed throughout the workout.

Did Frank Zane do deadlifts?

They chose the lifts that the greatest number of men were proficient at performing. No one, except for myself, has ever been that good at squats throughout my whole bodybuilding career, up until I relocated to California in 2007. So the lifts were bench press, curls, and deadlifts, with the exception of deadlifts, which I never did.

What was Frank Zanes training split?

This is a three-day split, with the first day stressing pulling muscles, the second day emphasizing legs, and the third day concentrating pushing muscles: Day 1: Back, biceps, forearms, and triceps Abs. thighs, calves, and abs on day two. Body Parts Targeted on Day 3: Chest, Shoulders, Triceps, Abs

How many reps did Frank Zane do?

Hanging knee-ups and seated twists are performed for a total of 50 reps. There are as many sets as are required. When preparing for the Olympics, Zane would perform as much as 1,000 reps of Abs.

Who is Frank Zane married to?

Christine Zane

How much did Frank Zane weigh when he competed?

187-195 pounds is a healthy weight.
When he was crowned Mr Olympia, he stood at 5’9″ and weighed between 187 and 195 pounds in competition (He weighed over 200 lbs when he competed in the 60s). Among the only three people who have defeated Arnold Schwarzenegger in a bodybuilding competition, Zane is the only one who has done it.

Where is Frank Zane today?

Zane, who is now 73 years old, spends his days tending to his website and appearing in modest roles in bodybuilding documentaries on television.

Summary: Frank Zane

Frank Zane is therefore amodel in bodybuilding, and it is interesting to study his training routine since he did not exercise like all the others: his objective was not tolift as heavy as possible, at least as long as possible. that is not necessary! He was afraid of injury (and rightly so).

You can therefore take inspiration from his routine if you want to be muscular likeFrank Zanewithoutgainingmonstermuscle mass!