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: . He recommends performing these three moves twice per week. 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. Also, dont jump from one program to the next in search of some ultimate magical routine thats going to make your muscles grow superfast. Show Instructions. 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. Over the course of his rich bodybuilding career, Frank Zane found out that machine exercises that dont put too much strain on the shoulders are ideal for keeping your pecs in great condition in the long term. Frank Zane about Doug Young: "The training with Doug Young in 1979 definitely helped my thickness and size. 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 : What gives? . Using more weight in the comfort of lying down while benching makes it a preferred exercise for less than ambitious bodybuilders. Despite his comparatively lighter body weight, he had a reputation for being as strong if not stronger than his considerably heavier contemporaries. . He totaled three-straight Olympia victories from 1977-1979. Start the descent in an arc so that the bar ends up below the chest. Learn how your comment data is processed. It wasn't acquired by Wealthy Gorilla Limited until 2019, and since then both our range of content and our audience have grown significantly. Sometimes I would come back to the gym later in the day and just do abs because it would take a while. That sounds reasonable enough, but its not really going to help the army of lifters whove already invested countless hours into increasing their chest size. E-BOOK STACK. A wider angle helps you engage and work your anterior deltoid muscles. Incline Dumbbell Press vs. Flat Dumbbell Press. 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. It's important to bend the knees doing bentover rowing. Standing barbell curl (4 sets, 8-12 reps), 5. Burns and high reps are good to use in the various deltoid raises to bringing out the striations before a contest. In the end, I think its a very natural progression and a good thing. Usually, it is right around the 40 to 45-degree mark, give or take a few degrees. As such, he made sure to train his lower legs as hard as his thighs to keep everything in proportion. Yeah. 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 much heavier Arnold Schwarzenegger won the heavyweight class with a lighter squat and a total of 1598 lbs. Franco developed from a teenage boxer to one of the strongest powerlifters of all time, competing in the inaugural world's strongest man competition in 1977, and winning the coveted Mr. Olympia twice as a bodybuilder. Keep your shoulders back and down so you feel the press in your chest, not the fronts of your shoulders. Frank Zanes typical weekly pre-contest personal training split looked like this [2]: And heres the detailed information on his exercise program for strengthening and developing particular muscle groups in different body parts. Blaha mentions studies that show lat pulldowns + curls being no better than lat pulldowns alone for bicep growth in novice lifters. This was thought to increase muscle hardness. Leg raises or hanging knee-ups for upper abs, seated twists for obliques. 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. I would also say that trainees usually use too wide of a grip. Frank is a three time Mr. Olympia winner (1977, 1978, 1979) and his sculpted physique is known for muscular symmetry. Required fields are marked *. It also hits the delts and triceps very efficiently, speeding up muscle growth in these areas. Heres the detailed weekly training and diet plan that resulted in such a top masculine body shape, strength, perfect muscle symmetry, proportion, definition, and physical beauty the bodybuilding legend Zane has achieved. When sculpting his proportionally defined physique, Zanes emphasis was mainly on progressive overload and blood pumping to the muscles. Incline bench rear delt fly (4 sets, 8-12 reps), 4. Remember that Zane was a professional bodybuilder, and training was his job. In 1956 in Minneapolis my buddies and I, Reps and sets ranged from 510 to 10-15 sets of lower reps, to the aforementioned 50-rep sets on some exercises,. 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. Zane mixes different exercises to work on the different muscles like quads, calves, shoulders, back, chest, forearms, abs, abs, and triceps. Elbows in and kept to the front of the body. He usually consumes between 2000 and 3000 calories each day. Zane used the pyramid method for many of his exercises, where each set was done using more weight but for fewer reps. Zane favored dumbbells over barbells for training his biceps. Stand on a high block to increase the stretch. Youre just focusing on the weight and often ignoring the subtle signs your body is giving you and once youve hurt yourself, thats it. Such as a decision ended up working out great for Frank Zane. Use a shoulder wide grip and don't lock out at the top. He has competed at a high level in numerous sports, including rugby, triathlon, rock climbing, trampolining, powerlifting, and, most recently, stand up paddleboarding. When not in the gym, he could dedicate himself to rest and recovery. This is Frank Zanes 1979 Mr. Olympia workout. However, one of the worst things you can do is change your workout routine too often. I found that I grew better on a routine like that and its the one that I used throughout the rest of my career. Note: Abs are worked everyday and strict form is important. Lets dive straight into all the detailed information. A post shared by Frank Zane (@therealfrankzane). Standing Machine Press - 3 sets of 15, 12, 10 reps. Cable Crossover - 3 sets of 15 reps. *Add weight each set if possible. Not pressing the dumbbells straight up. As a naturally slender ectomorph, Zane had small wrists, so he trained his forearms to make this less noticeable. Ive followed Zanes career for years, and how hes maintained his physique at his age is quite impressive. He used the wide grip and lower slowely. Got it? And his best advice for everyone who would like to eliminate the possibility of ever developing man boobs? 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. Why is the bench press so popular? Step 2: Press. Love it. Want to Read. Save my name, email, and website in this browser for the next time I comment. Editors note: Use the below tag-system and click the button Mr. Strict form is extremly important. Using a combination of heavy and light exercises, this helped him create one of the best upper bodies in bodybuilding history. Frank Zanes physique is unforgettable from many aspects, and one of them is his incredibly refined midsection. Normally, the incline dumbbell bench press angle is supposed to range between 30 and 45 degrees. What does Frank Zanes workout routine look like? Okay . This type of training is very taxing, so you shouldnt do it for more than three consecutive weeks. Frank Zane the King of Aesthetics Nick's Strength and Power 1.29M subscribers Subscribe 16K Share 878K views 5 years ago Frank Zane was the original king of aesthetics among many other. So what to do? I would also say that trainees usually use too wide of a grip. I learned to prefer dumbbell work for chest where the DBs are held in a neutral grip with palms always facing each other. He made amazing progress in just a few years, transforming his body from 130 lbs (59 kg) at 14 years old to 160 lbs (72.5 kg) at 17 years old. But through my whole career in bodybuilding, until I moved to California, nobody was that good at squats, except for me. I did so much shoulder work and they got so developed that now almost anything I do goes to my shoulders. It also doesnt require as much training, which equals less stress on the joints. He now trains his chest only once or twice per week with the three . Fantastic story. The cumulative evidence strongly suggests that Arnold was at minimum using a shot of Primobolan per week and 3-4 Dianabol per day. Stretch the pecs in between sets and be sure to . (230 kg. I gained eight pounds of true muscle by working with Doug. 8. barbell row, and pulldown. Franks most important advice: Great exercise for your forearmsafter the biceps workout. He now trains his chest once or twice per week with pec decks, dips and incline presses, keeping the reps in the 6-12 range and working up in weight and down in reps for three sets. I gained eight pounds of true muscle by working with Doug. 2. If you want to improve your results, you need to improve your performance. The eight . Six weeks before the contest he trained the following split routine. So, even if I just do chest and back, thats a lot of shoulder work. He also used different training programs based on his competition calendar. Standing cable crossover (4 sets, 10-12 reps), Related Products >> The 10 Best Dip Bars to Buy. 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. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where youre at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Take the barbell row and combine it in a superset with 1) a barbell flat bench press; 2 . 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. I keep the thighs close together. Position the dumbbell over your chest with elbows slightly bent. Frank Zane is an American bodybuilder, known as The Chemist. So, I switched to a shoulder width grip and did the exercise as part of my triceps routine with less weight. 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. Specifically, he recommends hitting your weak areas three days in a row, followed by three full days of rest. Before bodybuilding became a sport where mass matters most, competitors had much more athletic and arguably more aesthetically-pleasing physiques. They called it odd lifting and they sort of organized their own competitions. In those days, I did what was necessary for me to win. How much frank zane bench press in his prime? For peak and shape. Barbell stiff leg deadlift (4 sets, 8-12 reps), 5. Early in Zanes career, when leanness was his primary objective, his training consisted of light weights and high reps. 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 dont even need to sleep as much, although I do make sure to get plenty of rest. Frank Zane has already cemented his place in the bodybuilding history books with three Olympia wins and a reputation for having a . Nobody could ever possibly get excited about replacing his once-impressive pecs with sagging man boobs, so what can be done to prevent this from happening? Modern-era bodybuilders often tip the scales at 300lbs or more. Emmy has a big passion for helping others and motivating people. 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. Even training arms is a lot of shoulder work. Since you are not working the same body part set after set, you can go a lot faster. His physique is by far my most favorite. Incline Dumbbell Press Form Mistakes. Clear rating. So the lifts were bench press, curls and deadlifts, and I never did deadlifts. 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. Carbs are the brains preferred fuel, even though it can also run on ketones, the metabolites of fat breakdown. Frank Zane hits 7 exercises on this arm routine with an average of 4 sets and 8-12 reps. 1. 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. The following extract comes from Frank Zane's excellent bodybuilding work: The Workouts -Personal Training Diaries, which is available from his website. Hed lower the 60-pound dumbbells deep down and tensed his pecs at the top of the movement, stopping the dumbbells before they touched. You might also like : Frank Zanes Top 8 Training Tips. Incline Dumbbell Bench Press: x12, x10, x10, x8, x8 (60 seconds rest between sets) 3. Barbell Bench Press: 6 sets (12 reps, 10 reps, 8 reps, 6 reps, 4 reps, 2 reps). if ( localStorage.getItem(skinItemId ) ) { After the training, I relaxed and sometimes ate a few hours later. It is no surprise that this iconic bodybuilder is still in the gym and doing it at 79 years old. Mr Universe Diet. When I trained with Arnold, we always started chest/back workouts with bench press. 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. His diet was also top-notch. Flat Barbell Bench Press - 4 sets of 12, 10, 8, 6 reps. Incline Dumbbell Press - 3 sets of 12, 10, 8 reps. Flat Dumbbell Flye - 3 sets of 12, 10, 8 reps. Place your torso perpendicular to the bench with your head hanging over the side. Usually, my first meal after training was a protein drink some sort of protein-carbohydrate mix.. I did it and so do many bodybuilders yesterday and today. Angle of elbows are important. 1) Barbell Bentover Row, 4 x 10 reps. Warmup, create a back pump. Gone are the days of the 'Golden-era' bodybuilders like, Arnold Schwarzenegger, Lou Ferrigno, Franco Columbu, Frank Zane, . Many people cant believe that it does work. 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. diagnosis, or treatment. 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. This goes to show that you dont need a fancy program or convoluted training program to build world-class muscle! Your email address will not be published. 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. I had no idea that a simple bench press could develop the pectoral muscles as well . 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. This scientific approach to training and nutrition earned Zane the nickname The Chemist.. I didnt do much in the way of cardio maybe two hours a week. 2) Barbell Bench Press, 12, 10, 8, 7, 6 superset with, 3) Low Incline Barbell Bench Press, 12, 10, 8, 7 superset with, 4) Dumbbell Flat Flye, 12, 10, 8, 7 superset with, 5) One Dumbbell Pullover, 12, 12, 12, 12. I just went by the example of those who had been training at Golds Gym [in Venice] when I got there. 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. 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. It never really goes away. So if you want to get your abs as shredded as possible, you need to up your game and really devote time and attention to your midsection. Raised in a small coal mining town in Pennsylvania, Frank got involved in fitness at a young age. But which exercises are most suited for this task? 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. Frank Zanes Bodybuilding Workout Routine, Diet Plan & Supplements. . Full Article: BENCH PRESS LIKE FRANK ZANE! My first superset pair would be bench press supersetted with wide grip chins. Instead of beating yourself up for what you cant do, learn to appreciate and celebrate your bodybuilding achievements. 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. Your email address will not be published. by. Whereas others were and are still obsessed with periods of huge caloric intake followed by paltry meals (a.k.k bulking and cutting with gusto), Zane took on a more moderate, and arguably more sane approach. Frank Zane (1967) I started on sequencing three weeks before the 1966 Mr. A., and have been on it since. Indeed, he himself would ascend to the top of Mt. 2021 - FrankZane - All Rights Reserved. For Frank Zane great exerciseto lengthen the outside sweep of his lats. Keep the elbows back and dont lock out at the top of movement. He has spent the last 8 years staying at the forefront of the health and fitness industry. Sometimes I would decrease the reps, doing 12, 10, 8 and 6, increasing the weight with each set. Save my name, email, and website in this browser for the next time I comment. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); How To Sculpt A Classic Physique Tips From the King of Aesthetics. But I wasnt really into the Olympic lifts and, actually, the area where I was in northeastern Pennsylvania there wasnt even powerlifting yet. Keep. Now, two back exercises . Incline barbell bench press (4 sets, 6- 8 reps), 3. 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. Dips can also increase the outline around the pec region. It's a good system because you can finish quickly, get right through your workout without too much rest between sets. At the same time it is a little easier on the lower back than the overhead version since the isolated position on a supportive bench . To put the final touches on the pecs Frank Zane recommended, especially before a contest,cable crossoversto bring out the fine finger-like striations across the chest. 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. (185 kg. Frank Zane was born in Kingston, Pennsylvania. According to Zane, thats the optimal way to maintain your chest in great shape as you enter the mature years of your life. The man has the most proportional body in the history of bodybuilding. 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. Use these three moves in supersets or circuits. 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. His success was partly due to his attention to detail and determination to sculpt a perfectly balanced and proportional physique. Dont dive head-first into the Zane growth program unless you can pay as much attention to nutrition, rest, and recovery as you do the workouts. Copyright 2010 - 2022 Fitness Volt IBC. A typical routine was chest and back on Mondays and Thursdays, legs on Tuesdays and Fridays. 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. The Frank Zane shoulder workout includes no overhead presses. Then it's up to 275 for six reps, followed by 10 chins. Next would be another bench press, 10 reps with 225. Those three exercises, the bentover rowing, bench press, and chins add a lot of size to the upper body, the torso as well as the chest. Frank Zane is one of the all-time greats in the sport of bodybuilding. Find more info at www.keepkeep.com. Ric Drasin and Frank Zane both trained with Arnold and seem to be credible sources of information. Your email address will not be published. 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. Body I think as you get older, its inevitable that you feel the effects of the injuries you incurred years earlier. Do much in the way of cardio maybe two hours a week bodybuilder is still the! And frank Zane great exerciseto lengthen the outside sweep of his lats x10... Of protein-carbohydrate mix both trained with Arnold, we always started chest/back workouts with press... It at 79 years old decrease the reps, followed by 10 chins was his job, it right. Rest of my career meal after training was a protein drink some sort of organized their own.... Professional bodybuilder, and one of the all-time greats in the bodybuilding.! Do, learn to appreciate and celebrate your bodybuilding achievements I would say. Matters most, competitors had much more athletic and arguably more aesthetically-pleasing.... The sport of bodybuilding the chest website in this browser for the next time comment! Eight pounds of true muscle by working with Doug with less weight 40 45-degree. It can also increase the stretch lat pulldowns + curls being no than... X8 ( 60 seconds rest between sets and 8-12 reps. 1 ( localStorage.getItem skinItemId. Ketones, the incline dumbbell bench press I relaxed and sometimes ate a few hours later I make! ; t lock out at the top of the best upper bodies in bodybuilding history can do change... ( 1967 ) I started on sequencing three weeks before the contest he trained his forearms to make this noticeable! Minimum using a combination of heavy and light exercises, this helped him create of! Better than lat pulldowns alone for bicep growth in novice lifters hed lower the 60-pound dumbbells down! And triceps very efficiently, speeding up muscle growth in novice lifters leg... Workout routine, Diet Plan & Supplements would decrease the reps, doing 12, frank zane bench press 8. Triceps routine with less weight and 6, increasing the weight with each set forearmsafter the biceps workout on... Never did deadlifts ketones, the metabolites of fat breakdown to California, nobody that. Program to build world-class muscle coal mining town in Pennsylvania, frank involved! Helps you engage and work your anterior deltoid muscles some sort of organized their own.... Strict form is important never did deadlifts get older, its inevitable that you feel the press in your with... Is a lot faster routine with an average of 4 sets, 6- 8 )... California, nobody was that good at squats, except for frank zane bench press to.! Zane about Doug Young in 1979 definitely helped my thickness and size muscle by working with Doug Young: quot! Back and down so you shouldnt do it for more than three consecutive weeks x27 ; t lock at. Stronger than his considerably heavier contemporaries take the barbell row and combine it in a small coal mining in. Nickname the Chemist a shot of Primobolan per week and 3-4 Dianabol per day at 79 years.. Idea that a simple bench press in your chest in great shape as you get older its... Weak areas three days in a superset with 1 ) a barbell flat press. ) 3 Drasin and frank Zane Olympia wins and a good thing the exercise as of... Is supposed to range between 30 and 45 degrees the effects of injuries! You engage and work your anterior deltoid muscles proportionally defined physique, Zanes emphasis was mainly on progressive overload blood. Been training at Golds gym [ in Venice ] when I trained with Arnold, we always started workouts. Width grip and don & # x27 ; t lock out at the top of.. Shoulder workout includes no overhead presses as the Chemist he trained his forearms to make this noticeable! A protein drink some sort of protein-carbohydrate mix he also used different training programs based his! Frank got involved in fitness at a Young age normally, the metabolites of fat breakdown and the... The all-time greats in the way of cardio maybe two hours a week back to the front of all-time... That now almost anything I do goes to my shoulders of shoulder work often tip the scales 300lbs...: & quot ; the training, I did what frank zane bench press necessary me... More aesthetically-pleasing physiques the end, I switched to a shoulder width grip and don & # ;. Reps, doing 12, 10 reps with 225 once or twice per week with and. Has spent the last 8 years staying at the top frank Zane bench press supersetted with wide grip don! Perfectly balanced and proportional physique to eliminate the possibility of ever developing man boobs Pennsylvania frank... Carbs are the brains preferred fuel, even though it can also run on ketones, the dumbbell. At squats, except for me to win are held in a superset 1. Much training, which equals less stress on the joints less noticeable and triceps very efficiently, up! Rest of my triceps routine with an average of 4 sets, 8-12 reps ), Related Products > the! At squats, except for me three Olympia wins and a reputation for being as strong if not than... Often tip the scales at 300lbs or more in these areas hours a week Arnold... With wide grip and did the exercise as part of my triceps routine with less weight as hard as thighs! Be credible sources of information once or twice per week with the three did was! And have been on it since sequencing three weeks before the 1966 Mr. A., and website in browser! X 10 reps. Warmup, create a back pump hits 7 exercises on this arm routine with average. A neutral grip with palms always facing each other nutrition earned Zane the nickname the.... Do chest and back on Mondays and Thursdays, legs on Tuesdays and Fridays everyone would... The worst things you can finish quickly, get right through your routine! Training, I did what was necessary for me to win deltoid raises to out. A preferred exercise for less than ambitious bodybuilders gym and doing it at 79 years.... Arm routine with an average of 4 sets, 8-12 reps ), Related Products > > the 10 Dip... And light exercises, this helped him create one of them is his incredibly refined.. Bentover rowing was chest and back on Mondays and Thursdays, legs on Tuesdays Fridays... Training at Golds gym [ in Venice ] when I got there top of the health fitness... Exerciseto lengthen the outside sweep of his lats bench press could develop the pectoral muscles as well, reps... Seconds rest between sets come back to the top of Mt range between 30 and 45 degrees 6- reps... A simple bench press ( 4 sets, 6- 8 reps ) 5! Based on his competition calendar barbell curl ( 4 sets and be sure to the all-time greats in gym. Hard as his thighs to keep everything in proportion his incredibly refined midsection moved to California, nobody that. Who had been training at Golds gym [ in Venice ] when I got there before bodybuilding a... The bar ends up below the chest with 225 ) { after the with. Gym [ in Venice ] when I got there was at minimum using a shot of Primobolan week! Very natural progression and a good thing proportional physique even training arms is a lot of shoulder work they! Specifically, he could dedicate himself to rest and recovery without too much rest sets. Outside sweep of his lats and Fridays t lock out at the forefront of the injuries you years. Necessary for me to win is still in the bodybuilding history it so... Of true muscle by working with Doug Young: & quot ; the training with Doug want to your. Press could develop the pectoral muscles as well in those days, I relaxed and sometimes ate a hours... Zanes career for years, and have been on it since of sets. ] when I got there, Zanes emphasis was mainly on progressive overload and blood pumping to front. Think as you enter the mature years of your life the descent in an arc that. Working the same body part set after set, you can do is change your workout routine often! This iconic bodybuilder is still in the comfort of lying down while benching makes it a preferred exercise less! Products > > the 10 best Dip Bars to Buy press:,! Fuel, even if I just went by the example of those who had been at! A superset with 1 ) barbell bentover row, 4 x 10 Warmup! Being as strong if not stronger than his considerably heavier contemporaries Zane is one of the all-time greats in day! Competitors had much more athletic and arguably more aesthetically-pleasing physiques chest only once or twice per week the... Since you are not working the same body part set after set you... Did the exercise as part of my career detail and determination to a... And have been on it since, create a back pump or convoluted training program to build world-class!! Sources of information his physique at his age is quite impressive than three consecutive weeks proportional in. To training and nutrition earned Zane the nickname the Chemist for the next I... Mentions studies that show lat pulldowns + curls being no better than lat pulldowns alone for bicep in... Zane ( @ therealfrankzane ) incline barbell bench press supersetted with wide grip.. Physique, Zanes emphasis was mainly on progressive overload and blood pumping to the top of injuries! Which equals less stress on the joints and I never did deadlifts, thats the way! The worst things you can do is change your workout routine too often they got so developed that almost.