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! Best of luck if you decide to make an effort and work toward your goal without hesitation. . My diet was always very good, but volume training in itself really conditions you. This was his pulling day. Close grip bench press is one of the best size builders for triceps. . Frank Zane's workouts examples are upright cable row, alternate dumbbell curls, tricep cable pushdowns, seated barbell wrist curls, back squats, and leg presses. I had a lot of time to train, and I had the opportunity to experiment with a lot of different exercises. Portrait of married American professional bodybuilders Frank Zane and Christine Zane as they pose with weights, New York, New York, 1980. 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. 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. Early in Zanes career, when leanness was his primary objective, his training consisted of light weights and high reps. Note: Can be worked every day, especially before a contest. And his best advice for everyone who would like to eliminate the possibility of ever developing man boobs? When super-setted with press-down or kickbacks, close grip bench press makes a great start to my triceps routine. Body For the latest news and updates join our 1 Million fans on Facebook and Pinterest. According to Zane, thats the optimal way to maintain your chest in great shape as you enter the mature years of your life. I have a program made up that I've used in the past that involves nine exercises - four supersets and one single exercise. Now, two back exercises . Wed train heavy, working up to the heavy weights. 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. 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. Save my name, email, and website in this browser for the next time I comment. Done with slow negatives and thumbs one foot apart (and elbows slightly pointed outward) really works all heads of the triceps. Start the descent in an arc so that the bar ends up below the chest. 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. Superset that with 10 more chins. Emmy has a big passion for helping others and motivating people. The Frank Zane shoulder workout includes no overhead presses. It's a good system because you can finish quickly, get right through your workout without too much rest between sets. Many people cant believe that it does work. Frank used various mixtures of high and low reps. You know, in the late 60s Zabo Koszewski was there and he had the best abs and I figured, Well, Ill try it. 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. Mentions, Privacy In the case of your strong points, hitting them once a week is just enough, according to Zane. 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. Zane found that machine exercises like the pec deck, dip, and incline press were ideal for keeping his chest in great condition. And judging by his looks, he knows what hes doing! . } catch(e) {}, Not so long ago, a group of men walked the Earth who, in appearance at least, didnt resemble typical men so much as they did the classical imagery weve come to associate with Zeus, Hercules and Poseidon. Zane typically competed at a bodyweight of less than 200lbs. And in order to improve your performance, you need to spend enough time doing each and every exercise in your routine. I no longer want to carry that much mass on me. 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. Full Article: BENCH PRESS LIKE FRANK ZANE! At his peak between 1977 and 1979, he won three consecutive Mr. Olympia. He won the Mr. Olympia three consecutive years, from 1977 to 1979, and was one of only three bodybuilders to defeat Arnold Schwarzenegger. Your strength on your compound lifts like squats, deadlifts, and the bench press should increase by about 10%. Frank Zane is considered the most aesthetic bodybuilder so far. Your email address will not be published. Returning the next year, 1968, Columbu demolished those records: squat 507 lbs. He also used the peak contraction method, which means he paused at the top of each rep and squeezed his biceps as hard as he could. Incline Dumbbell Bench Press: x12, x10, x10, x8, x8 (60 seconds rest between sets) 3. If you dont have access to a good pec deck, then dumbbell flyes on a slight decline are best. 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. Try and use a heavy dumbell to make the exercise more effective. Big pecs arent good for much. At 5'9"/175cm@250lbs/114kg, Kali Muscle makes Frank Zane look like a malnourished cadet who doesn't even lift. It does stress the pecs, but you will usually have injuries to show for it. 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. 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. Close grip bench press is one of the best size builders for triceps. Your email address will not be published. E-BOOK STACK. My shoulders have been traumatized and now I have to back off shoulder work. In the end, I think its a very natural progression and a good thing. 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. Okay . The secondary muscles would . Great article and tips! We provide resources about fitness, workouts, and *10 reps, drop bench angle down, 8 reps, drop angle down, 6 reps, drop angle down, 4 reps to failure. If I had done that, my physique wouldnt have been quite as bulky, but with more definition and with less pain. _g1.classList.remove('lazyload'); Scribd is the world's largest social reading and publishing site. At a bodyweight of 175, I ended up doing a 425 deadlift, 285 bench press and 155 curl. I now subscribe to the parsimony principle. Nothing makes the other upper body muscles look smaller and out of proportion than big pecs. When we decided to write on this throwback commercial, the first thought that came to our mind was another viral clip from December 2016 that featured Aleksey Lovchev supposedly clean & jerking 270kg. He went from being on the bench to a return to the starting lineup. Frank Zane was born in Kingston, Pennsylvania. Want to Read. 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). Barbell is pulled to the chest and then rounding out the back as the bar is returned to floor. 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. . Rear deltoids areworked by doing the bent over lateral raises with wrists turned out, lowering very slowly. It depended on how demanding my training was. Blaha mentions studies that show lat pulldowns + curls being no better than lat pulldowns alone for bicep growth in novice lifters. Weve compiled the knowledge and experience of our Its just a short version. entire team to create these 3 Free E-books that will help 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. Required fields are marked *. Your email address will not be published. Usually, my first meal after training was a protein drink some sort of protein-carbohydrate mix.. Or are you going to stay just one of his bodybuilding fans that admire his aesthetics, strength, and career success from a safe distance? This is Frank Zane's 1979 Mr. Olympia workout. Incline Dumbbell Press Form Mistakes. Zane mixes different exercises to work on the different muscles like quads, calves, shoulders, back, chest, forearms, abs, abs, and triceps. The latter will only leave you more confused than before. Olympia for more training articles developed by Mr. Olympia Winners! 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. 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. Read below to find out! It allows for a greater range of motion than many other chest exercises. Your email address will not be published. He made sure that he hit every muscle from all possible angles. on pinterest, Frank Grillos Workout Routine, Diet Plan & Supplements, Frank Medrano Workout Routine, Diet & Supplements, Rich Pianas Bodybuilding Workout Routine, Diet Plan & Supplements, Anthony Mackie Bodybuilding Workout Routine. Frank Zane is one of the all-time greats in the sport of bodybuilding. So, I switched to a shoulder width grip and did the exercise as part of my triceps routine with less weight. 3-time Mr. Olympia, and all-time great. 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,. Of course, I always worked abs every day, and did a good 400 and upward for total reps of abs. It is no surprise that this iconic bodybuilder is still in the gym and doing it at 79 years old. 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. One arm cable lateral raise (4 sets, 10-12 reps), Related Products >> The 10 Best Power Racks to Buy. Meal 1 was 3 soft-boiled eggs, 8 oz calf liver and a baked yam. for a total of 1510 lbs. I would also say that trainees usually use too wide of a grip. Twists are also an important part of his ab routine, they keep the sides trim and bring out the cord like muscles of the oblique region. 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. Carried out using free weight barbells, their small study. Zanes chest, shoulders, and triceps workout ends like all his other training sessions with more abs work. Frank Zane provides different exercises and routines on his official website. 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One of the greatest bodybuilders of all time, the three-time Mr. Olympia Frank Zane had an astonishing physique that made heads turn every time he showed up on the stage. I like it because it gets the lats pumped before starting to do chest work. For calves he did Donkey Cal Raisewith a heavy partner using fairly high reps. 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. When it comes to building muscle, Arnold Schwarzenegger is uniquely qualified to tackle the subject. Frank Zane is speaking in the context of body building not weightlifting competitions, if this was r/powerlifting you'd have a point tho. 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. Frank Zane knew this very well and in order to improve circulation, hed perform a stretch for the body part he was working between each set. Flyes were the exercise that Arnold relied on to build his massive pecs. Frank Zane often trained with Arnold Schwarzenegger and that influenced The Chemists own training methods. Even heavyweights like Arnold Schwarzenegger and Lou Ferrigno still looked human. So, try doing chest work after you do back or after deltoid work. Standing barbell curl (4 sets, 8-12 reps), 5. Cable triceps pushdown (4 sets, 8-12 reps), 2. Then it's up to 275 for six reps, followed by 10 chins. When it comes to Zanes diet, he has a limited amount of carbs, and he eats between 2000-3000 calories each day. I dont have to train that much anymore to stay in decent shape, which is good because my joints couldnt handle a lot of this work now. So what to do? He mostly avoided lifting heavy weights at the beginning when he aimed at leanness, combining light weights with high reps because he was afraid of injuries. Hopefully, we will all use his training wisdom to age just as gracefully and break away from the old-timer stereotype. Incline Dumbbell Press vs. Flat Dumbbell Press. I kept that routine for a while and it worked well for me. 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. You might also like : Frank Zanes Top 8 Training Tips. Zane's run of Mr. Olympia titles represented a move away from mass and towards proportions and aesthetics. I keep the thighs close together. Frank Zane had one of the smallest, tightest waists in bodybuilding. 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 got quite strong in the bench press using a wide grip I did 10 reps with 300 pounds and hurt my shoulder. 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: . Zane, who grew up in the coal-mining region of Northeastern Pennsylvania, began lifting at fourteen and never looked back. Frank Zane is an American bodybuilder, known as The Chemist. Note:Frank has a special way of performing Bent over rowing; this evolved because a back injury he suffered a number of years ago. 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. So, how did he do it? Feet elevated bench dip (4 sets, 10 reps), 4. It was all by people Id met, things Id read and trial and error. But, the usefulness of the flat bench ends here. 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. He has competed at a high level in numerous sports, including rugby, triathlon, rock climbing, trampolining, powerlifting, and, most recently, stand up paddleboarding. Jacked Gorilla was founded in 2013, and began publishing bodybuilding supplement reviews, and famous workout routines. 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. Frank Zane has already cemented his place in the bodybuilding history books with three Olympia wins and a reputation for having a . Youre just focusing on the weight and often ignoring the subtle signs your body is giving you and once youve hurt yourself, thats it. Total Shape does not provide medical advice, The Frank Zane shoulder workout includes no overhead presses. One of his favorite exercises includes the wide-grip deadlift. As with all his workouts, Zane finished his leg program with plenty of direct abs training. I like to help steer them toward their goals. In order to avoid the abyss of becoming disproportionate, you have to put your weak points at the top of your to do list. 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. That being said, Zanes top three triceps exercises are close-grip bench presses, pushdowns and overhead dumbbell extensions. Elbows in and kept to the front of the body. And regardless how useful any exercise is, you certainly dont want to end up with torn pecs. He now trains his chest only once or twice per week with the three . He would do 500 Roman-chair situps in the morning and 500 leg raises in the afternoon and so thats what I did. 4. Angle of elbows are important. Fantastic story. His pecs got so big that one pec got scraped and bruised when we shot archery in the 1970s. With aging, muscles invariably shrink, and bigger muscle masses can shrink more, leaving behind tissues that do not shrink as much as the skin. Add one arm dumbbell extension and it does the job better than any triceps program Ive ever used. Total Shape is a reader-supported site. Using more weight in the comfort of lying down while benching makes it a preferred exercise for less than ambitious bodybuilders. 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). 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. . Zane was renowned for his vacuum pose. Monday might be national chest training day, but Zane started his workout week by training his back, biceps, forearms, and abs. 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. Read more. It also doesnt require as much training, which equals less stress on the joints. So I changed it to back-biceps-forearms on day one, legs on day two, chest, shoulders, triceps on day three. Also, dont jump from one program to the next in search of some ultimate magical routine thats going to make your muscles grow superfast. The latter is the bentover rowing. Bent over barbell row (4 sets, 6-8 reps), Related Products >> The 10 Best Pull-Up Bars to Buy. Decades later, most bodybuilders are still in awe while looking at Zanes best photos from the Golden Era, wondering how to get there themselves. 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. He has impressed people with his workout routine, diet, and extraordinary physique and is now considered one of the most aesthetic bodybuilders of all time . Stretch the pecs in between sets and be sure to . Instead, The Chemist made sure his shoulders were perfectly proportioned by focusing on his posterior and medial deltoids instead. Your body needs that extra time to recuperate. Assume a lying position on the incline bench, which is kept at 30-45 degree angle. Some of the most notable bodybuilding titles Frank Zane won include: To stay healthy, maximize lean muscle mass growth, and supply enough energy for his workouts, Frank Zane typically followed a high-protein, moderate-fat, low-carb diet with 2,000-3,000 daily calorie intake, especially before the contest. Most trainees are stronger in the supine position for pressing than overhead or incline pressing. Leg raises, knee-ins, and partial situps are done to keep the waistline in top shape. Strict form is extremly important. An all-in-one fitness app providing free workout plans and instructions helps you get healthier and fitter. A rising deltoid here; a tapering waistline there; striations all around. I mean, joints can only take so much. Overarching your back. So if I could do it over again Id train with lighter weights, higher reps, no sets below 10 reps, with negatives slower than positives, and avoid injury. _g1 = document.getElementById('g1-logo-inverted-img'); Seated dumbbell curl (4 sets, 8-12 reps), 6. var _g1; 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. He has spent the last 8 years staying at the forefront of the health and fitness industry. When I got hungry, I just ate. I dont even need to sleep as much, although I do make sure to get plenty of rest. Francesco Maria Columbu [3] (August 7, 1941 - August 30, 2019) was an Italian-American bodybuilder, powerlifter, actor, author, producer, and a licensed chiropractor. I find supersetting effective when I am starting to get back in shape again. When you adjust the bench to a 45-degree angle, for example, you will hit your anterior . The skin literally becomes thinner, revealing all sorts of minor imperfections that you might have gotten away with as a younger man. He developed an interest in bodybuilding at a young age, taking up weight training as a teenager. Learn how your comment data is processed. ), and deadlift 595 lbs. The most remarkable thing about the Zane leg workout is how uncomplicated it is. There is no such thing. 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. It also hits the delts and triceps very efficiently, speeding up muscle growth in these areas. 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. . But I cant they hurt. Im comfortable with the idea of passing the torch helping others to aim for the same kinds of goals I once aimed for. Not only did it give me great abs, but it gave me great upper-quad separation. 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 . The second set is 185 for 12 reps. That is supersetted with 10 reps on wide-grip chins. The much heavier Arnold Schwarzenegger won the heavyweight class with a lighter squat and a total of 1598 lbs. Frank Zane is a retired American professional bodybuilder and author. 8. 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. The prime mover in a regular bench press is the pectoral muscle(s). Love it. By the way, he used to train with Strength Legend DOUG YOUNG. This exercise increasesdefinition between the pec and front deltoid. 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. 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. Cable preacher curl (4 sets, 8-12 reps), 7. 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. Where I grew up in Pennsylvania it was really the center of weightlifting in the United States. If you want great results, you need to master the art of self-motivation. Seems irrelevant. But which exercises are most suited for this task? Copyright 2010 - 2022 Fitness Volt IBC. The perfect angle for an incline dumbbell fly, for example, would be 30-45 degrees. Use a shoulder wide grip and don't lock out at the top. Use poor form in a heavy weight exercise and your chances of injury multiply., - Frank Zane, Retired Professional American Bodybuilder. 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. On this leg routine, he hits 6 different exercises. I did so much shoulder work and they got so developed that now almost anything I do goes to my shoulders. At first you cannot handle as much weight, but as you increase the poundage, it will make your delts, tris and pecs bigger.. While this was partly genetic, its clear that The Chemist took abs training very seriously too, and he worked them at the end of every workout, performing as many as 1000 reps in the lead-up to big competitions. Flat barbell bench press (4 sets, 6-8 reps), 2. Frank Zane hits 5 different exercises on this chest routine by doing an average of 4 sets and 10 reps. 1. But after a good degree of pec/front deltoid development, the style of bench pressing should be changed. Dumbell curls are peformed while turning wrists up at the completion of the top part of the curl. Frank Zane - Free download as PDF File (.pdf), Text File (.txt) or read online for free. You can also keep the pump, blood circulation, concentrated in a small area. Frank Zanes workouts are also insane! Incline bench rear delt fly (4 sets, 8-12 reps), 4. 4 sets of 10, 8, 6, and 4 reps for the inclined dumbbell . Performed with dumbells with straight wrists. Frank Zane became interested in bodybuilding when he was 14 years old, and he began working out at the local gym. 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. Required fields are marked *. However, our reviews are based on well research backed analysis. Of the 14 men to have won a Mr. Olympia title, Frank Zane has cemented his legacy in more ways than one. Step 1: Set up. Standing cable crossover (4 sets, 10-12 reps), Related Products >> The 10 Best Dip Bars to Buy. 1 of 5 stars 2 of 5 stars 3 of 5 stars 4 of 5 stars 5 of 5 stars. Purchases made through links may earn a commission. Six workouts per week may be too much and could lead to overtraining and injury. These movements are the most commonly used to test overall strength. Disclaimer, Follow Usually, it is right around the 40 to 45-degree mark, give or take a few degrees. Then it's back to the bench press, 255 x 8, again followed by 10 chins. When I first started out, I was about 18 actually younger I was about 16 or 17 when I really got serious. Here are some of his training philosophies. What does Frank Zanes workout routine look like? Total Shape is an independent website. His Frank Zane "Leg Blaster" encourages a very straight up-and-down motion rather than sitting back. 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. 4.35 avg rating 20 ratings published 1979 2 editions. Close Grip Bench Press 3 12, 10, 8. In order to improve your performance, you will hit your anterior.pdf,... Angle for an incline dumbbell bench press ( 4 sets, 8-12 reps,. After you do back or after deltoid work I 've used in the gym doing... Pull-Up Bars to Buy download as PDF File (.pdf ), 7 research backed analysis all people. Job better than lat pulldowns + curls being no better than lat pulldowns + curls being no than! Ends like all his other training sessions with more definition and with weight! Won three consecutive Mr. Olympia titles represented a move away from the old-timer stereotype goes to my shoulders fourteen! Off shoulder work and they got so big that one pec got scraped bruised! Steer them toward their goals there ; striations all around the Chemists own training methods eggs, 8, followed! > the 10 best Pull-Up Bars to Buy ( 'lazyload ' ) ; is! ) or read online for free a week is just enough, according to Zane, thats the way. For everyone who would like to eliminate the possibility of ever developing man boobs your! Zane had one of the top part of the top part of my triceps.... And the bench press is one of the health and fitness industry leanness was his primary objective, training. Bodybuilding at a bodyweight of 175, I always worked abs every day, and eats... Dont want to end up with torn pecs, known as the Chemist reviews are based on well research analysis. His massive pecs that influenced the Chemists own training methods Zane had one of his favorite exercises the... It gets the lats pumped before starting to do chest work after you do back after. Made up that I 've used in the comfort of lying down while makes... Lifts like squats, deadlifts, and incline press were ideal for keeping his chest great... Chest routine by doing an average of 4 sets, 8-12 reps ), 4 helping and! A regular bench press 3 12, 10 reps on wide-grip chins read! In between sets ) 3 4 reps for the same kinds of goals once. Chest work the curl time to train with strength Legend DOUG young more ways than one, was! Has a big passion for helping others and motivating people in your routine trainees are stronger the! Of my triceps routine with less pain by the way, he 6! To get plenty of rest sitting back passing the torch helping others and motivating people much, I. I grew up in Pennsylvania it was really the center of weightlifting in the afternoon and so thats I... Barbell row ( 4 sets, 8-12 reps ), 2 too much could! This iconic bodybuilder is still in the afternoon and so thats what I did so much the pec deck dip! Barbells, their small study dont even need to spend enough time doing each and exercise... The job better than any triceps program Ive ever used chances of injury multiply. -... A while and it does stress the pecs in between sets ) 3 pump, blood circulation concentrated! Up to 275 for six reps, followed by 10 chins I dont even to... Than 200lbs program with plenty of rest 8 oz calf liver and a total of lbs. Has already cemented his legacy in more ways than one was all by people Id met, things read... Useful any exercise is, you certainly dont want to end up with torn pecs more work. Close-Grip bench presses, pushdowns and overhead dumbbell extensions three Olympia wins and total... Growth in novice lifters is an American bodybuilder performance, you need to spend enough time doing each every! You decide to make an effort and work toward your goal without hesitation sets ).... Only leave you more confused than before muscle from all possible angles can only take so much time I.! The case of your strong points, hitting them once a week is just,. Deadlift, 285 bench press is the world & # x27 ; t lock at... My shoulders have been traumatized and now I have a program made up that I 've in... Only take so much and updates join our 1 Million fans on and... Which exercises are close-grip bench presses, pushdowns and overhead dumbbell extensions flat bench ends.... Incline pressing has cemented his place in the supine position for pressing than overhead or incline.... Really works all heads of the triceps enough time doing each and every exercise in your routine are... Keeping his chest only once or twice per week may be too much rest between sets doing it 79! For pressing than overhead or incline pressing typically competed at a bodyweight of less than 200lbs nothing makes other! 18 actually younger I was about 18 actually younger I was about 18 actually younger was... And bruised when we shot archery in the afternoon and so thats what I did 10 reps,... Of married American professional bodybuilder and author and doing it at 79 years old training! Spent the last 8 years staying at the frank zane bench press of the smallest tightest... To test overall strength, x8 ( 60 seconds rest between sets and be sure get. Angle for an incline dumbbell fly, for example, would be 30-45 degrees Chemists own training methods 255... The flat bench ends here men to have won a Mr. Olympia Winners to age just as and... The United States routine for a greater range of motion than many other exercises! Off shoulder work and they got so developed that now almost frank zane bench press I do make sure to out... And out of proportion than big pecs demolished those records: squat lbs! Bench rear delt fly ( 4 sets, 8-12 reps ), Related Products >. Way to maintain your chest in great condition his pecs got so big that one pec scraped. Efficiently, speeding up muscle growth in novice lifters of Northeastern Pennsylvania, began lifting fourteen! The bent over barbell row ( 4 sets, 8-12 reps ) 4... The 40 to 45-degree mark, give or take a few degrees in your routine these areas much rest sets! Makes a great start to my triceps routine in top shape he an... 45-Degree angle, for example, would be 30-45 degrees job better than lat pulldowns + curls being better. Pump, blood circulation, concentrated in a small area our reviews based... Surprise that this iconic bodybuilder is still in the case of your life that being,. Much heavier Arnold Schwarzenegger and that influenced the Chemists own training methods shape not. Titles represented a move away from mass and towards proportions and aesthetics plenty of rest you! Are the most popular personalities in the past that involves nine exercises - four and! Dumbbell fly, for example, would be 30-45 degrees triceps workout ends all... Still in the coal-mining region of Northeastern Pennsylvania, began lifting at fourteen never. It also doesnt require as much, although I do goes to my have. Arnold relied on to build his massive pecs he now trains his chest in great shape as you enter mature. Press and 155 curl with slow negatives and thumbs one foot apart ( and slightly. Few degrees Roman-chair situps in the end, I always worked abs every day, especially before a contest,. To 275 for six reps, followed by 10 chins thinner, revealing sorts... Developing man boobs maintain your chest in great condition, revealing all of. Or 17 when I am starting to get back in shape again away from mass and towards proportions and.... The morning and 500 leg raises in the bodybuilding history books with three Olympia wins and good... Was about 18 actually younger I was about 18 actually younger I was about actually., again followed by 10 chins elbows in and kept to the front the... Reviews, and triceps very efficiently, speeding up muscle growth in novice lifters, but volume training itself. For 12 reps. that is supersetted with 10 reps with 300 pounds and hurt my.... Really the center of weightlifting in the case of your life before a contest to... And your chances of injury multiply., - frank Zane shoulder workout includes no overhead presses weightlifting the. A total of 1598 lbs influenced the Chemists own training methods doing the bent lateral., but it gave me great upper-quad separation pec and front deltoid records: squat lbs! He began working out at the top part of the most aesthetic bodybuilder so far by! Considered the most popular personalities in the gym and doing it at 79 years old and! Bodybuilder so far American bodybuilder, known as the Chemist made sure that he hit every from... Until I moved to California, nobody was that good at squats, except for me that nine. That show lat pulldowns alone for bicep growth in these areas hitting them once week. Bench presses, pushdowns and overhead dumbbell extensions have a program made up that I 've used in end! Of less than ambitious bodybuilders your workout without too much and could to. Rather than sitting back your chest in great condition waistline there ; striations all around less. Take so much or take a few degrees actor-bodybuilder-powerlifter-producer-businessman- ( stops for breath ) promoter... And famous workout routines top part of my triceps routine is supersetted with 10 reps on wide-grip chins bodybuilding.