{"id":242256,"date":"2017-03-27T10:14:00","date_gmt":"2017-03-27T08:14:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=242256"},"modified":"2023-09-08T09:06:57","modified_gmt":"2023-09-08T07:06:57","slug":"frank-zane-plan-de-antrenament-si-alimentatie-al-legendei-culturismului","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/frank-zane-plan-de-antrenament-si-alimentatie-al-legendei-culturismului\/","title":{"rendered":"Frank Zane: planul de antrenament \u0219i alimenta\u021bie al legendei culturismului"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/frank-zane-plan-de-antrenament-si-alimentatie-al-legendei-culturismului\/#Parametrii_de_baza\" title=\"Parametrii de baz\u0103\">Parametrii de baz\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/frank-zane-plan-de-antrenament-si-alimentatie-al-legendei-culturismului\/#Masuratori_in_perioada_competitiva\" title=\"M\u0103sur\u0103tori \u00een perioada competitiv\u0103\">M\u0103sur\u0103tori \u00een perioada competitiv\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/frank-zane-plan-de-antrenament-si-alimentatie-al-legendei-culturismului\/#Succese\" title=\"Succese\">Succese<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/frank-zane-plan-de-antrenament-si-alimentatie-al-legendei-culturismului\/#Planul_de_antrenament\" title=\"Planul de antrenament\">Planul de antrenament<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/frank-zane-plan-de-antrenament-si-alimentatie-al-legendei-culturismului\/#Antrenamentul_tipic_a_lui_Zane\" title=\"Antrenamentul tipic a lui Zane\">Antrenamentul tipic a lui Zane<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/frank-zane-plan-de-antrenament-si-alimentatie-al-legendei-culturismului\/#Planul_de_alimentatie\" title=\"Planul de alimenta\u021bie\">Planul de alimenta\u021bie<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span style=\"color: #666666;\">Frank Zane a descoperit culturismul la v\u00e2rsta de 14 ani, c\u00e2nd a ajuns \u00een liceu, a observat <strong>o revist\u0103 despre culturism<\/strong> aruncat\u0103 \u00een co\u0219ul de gunoi. A studiat revista \u0219i \u00een scurt timp a \u00eenceput s\u0103 practice culturismul la o sal\u0103 de sport local\u0103. El a cump\u0103rat un set de 15 kg gantere \u0219i a \u00eenceput s\u0103 se antreneze \u0219i acas\u0103. De la v\u00e2rsta de 14 la 17 ani a reu\u0219it s\u0103 ajung\u0103 la 72 kg \u0219i s-a sim\u021bit m\u00e2ndru de el, deoarece vedeal la el rezultatele muncii sale. \u00cen timpul liceului Frank a petrecut pe perioada de var\u0103 ca instructor de tir cu arcul \u00een tab\u0103ra cerceta\u0219ilor. La sf\u00e2r\u0219itul s\u0103pt\u0103m\u00e2nii <strong>mergea acas\u0103 32 de km pe jos<\/strong>, din cauza c\u0103 \u00een tab\u0103r\u0103 avea ganterele sale de 25 kg pe care trebuia s\u0103 le ia cu el, pentru a se putea antrena. \u00cen acest fel a avut grij\u0103&nbsp;<\/span><strong><span style=\"color: #666666;\">s\u0103 nu rateze nici un antrenament.<\/span><em><span style=\"color: #ff6600;\">&nbsp;<\/span><\/em><\/strong><em><span style=\"color: #ff6600;\">[1]<\/span><\/em><\/p>\n\n\n\n<p><span style=\"color: #339966;\"><span style=\"color: #000000;\"><span lang=\"EN-US\">\u201cPrimul concurs la care am participat a fost Open Novice \u00een Allentown.&nbsp;<\/span>\u00cempreun\u0103 am fost 45 de concuren\u021bi \u0219i to\u021bi trebuia s\u0103 facem 4 ipostaze.&nbsp;<span lang=\"EN-US\">M-am plasat pe locul al 5-lea, care a fost pentru mine foarte \u00eencuraj\u0103tor. Bob Hoff, uit\u00e2ndu-se la mine c\u00e2nd m\u0103 preg\u0103team \u00een spatele scenei, a venit la mine \u0219i mi-a spus: Tinere, dac<\/span><span lang=\"RO\">\u0103 a\u0219 avea fizicul dvs, a\u0219 umbla f\u0103r\u0103 tricou tot timpul<\/span><span lang=\"EN-US\">.\u201d <\/span><\/span><span lang=\"EN-US\" style=\"color: #ff6600;\">[2]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #666666;\">\u00cen anul 1980, \u00eempreun\u0103 cu so\u021bia sa Christine, Frank a deschis centrul&nbsp;<strong>Zane Heaven&nbsp;<\/strong>despre culturism, unde oamenii \u0219i \u00een prezent pot merge s\u0103 \u00eenve\u021be despre stilul de via\u021b\u0103 al <strong>culturistului.&nbsp;<\/strong>Frank a primit <strong>brevetul pentru inventarea unui aparat numit <\/strong><strong>Leg Blaster&nbsp;<\/strong><strong>\u0219i a \u00eenceput un program numit&nbsp;<\/strong><strong>Zane Experience,&nbsp;<\/strong>care include<strong> \u2013 <\/strong><\/span><strong><span style=\"color: #666666;\">antrenament intens, nutri\u021bie, cum s\u0103 face\u021bi fa\u021b\u0103 stresului \u0219i relaxare profund\u0103<\/span>.&nbsp;<\/strong><span style=\"color: #ff6600;\"><em>[1]<\/em><\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-vlozit-handler wp-block-embed-vlozit-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Frank Zane&#039;s Leg Blaster. https:\/\/www.frankzane.com\/shop\/frank-zanes-leg-blaster\/\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/g8BOCcTxi5I?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Parametrii_de_baza\"><\/span>Parametrii de baz\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"color: #666666;\">\u2022<strong>&nbsp;V\u00e2rsta<\/strong>: 73 ani<\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\">\u2022&nbsp;<strong>Originea<\/strong>: Kingston, Pennsylvania<\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\">\u2022<strong>&nbsp;\u00cen\u0103l\u021bimea<\/strong>: 175cm<\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\">\u2022&nbsp;<strong>Greutatea competitiv\u0103<\/strong>: 84 kg<\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\">\u2022&nbsp;<strong>Greutatea \u00een afara sezonului<\/strong>: 91 kg<\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\">\u2022<strong> Porecla<\/strong>: Chimistul<\/span><span style=\"color: #ff6600;\"><em> [3]<\/em><\/span><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Masuratori_in_perioada_competitiva\"><\/span>M\u0103sur\u0103tori \u00een perioada competitiv\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"color: #666666;\"><strong>M\u00e2ini<\/strong>: 45,7 cm<\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\"><strong>G\u00e2t<\/strong>: 44.5cm<\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\"><strong>Piept<\/strong>: 132 cm<\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\"><strong>Talie<\/strong>: 73.7 cm<\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\"><strong>Picioare<\/strong>: 66 cm<\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\"><strong>Gambe<\/strong>: 41,9 cm<\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\"><strong>\u00cencheieturi<\/strong>: 16,5 cm<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Succese\"><\/span>Succese<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u2022 1960 TEEN Age Mr. America (locul 3, primul trofeu c\u00e2\u0219tigat l v\u00e2rsta de 18 ani)<\/p>\n\n\n\n<p>\u2022 1965 \u0219i 1968 IFBB Mr. Universe (locul 1)<\/p>\n\n\n\n<p>\u2022 1965 IFBB Mr. America de Nord (locul 1)<\/p>\n\n\n\n<p>\u2022 1966 IFBB Mr. America de Est (locul 1)<\/p>\n\n\n\n<p>\u2022 1966 &#8211; 1968 IFBB Mr. America (locul 1)<\/p>\n\n\n\n<p>\u2022 1970 NABBA Amateur Mr. Universe (locul 1)<\/p>\n\n\n\n<p>\u2022 1971 &#8211; 1972 NABBA Pro Mr. Universe (locul 1)<\/p>\n\n\n\n<p>\u2022 1974 \u0219i 1976 IFBB Mr. Olympia (locul 2 sub 90 kg)<\/p>\n\n\n\n<p>\u2022 1977 &#8211; 1979 IFBB Mr. Olympia (locul 1 sub 90 kg \u0219i c\u00e2\u0219tig\u0103tor absolut)<\/p>\n\n\n\n<p>\u2022 1980 IFBB Mr. Olympia (locul 3, dup\u0103 ce a suferit o accidentare aproape fatal\u0103 care a necesitat spitalizarea)<\/p>\n\n\n\n<p>\u2022 1982 IFBB Mr. Olympia (locul 2)<\/p>\n\n\n\n<p>\u2022 1983 IFBB Mr. Olympia (locul 4, dup\u0103 ce a suferit un traumatism pe biciclet\u0103, care a necesitat o interven\u021bie chirurgical\u0103 la um\u0103r la scurt timp dup\u0103 concurs)<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #666666;\">\u00cen anul 1968 Frank a ob\u021binul <strong>una din cele mai mari realiz\u0103ri ale sale \u00een culturism.&nbsp;<\/strong>Nu numai c\u0103 <strong>a c\u00e2\u0219tigat titlurile de<\/strong> <strong>Mr. America \u0219i Mr. Universe, <\/strong>dar&nbsp;<strong>a reu\u0219it s\u0103 \u00eel \u00eenving\u0103 pe&nbsp;<\/strong><strong>Arnold Schwarzenegger.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201cArnold nu a fost preg\u0103tit s\u0103 c\u00e2\u0219tige\u201d, sus\u021bine Zane. \u201cA fost doar un mare tip f\u0103r\u0103 culoare de competi\u021bie. Nu \u00eel vedeam ca un adversar \u00een concurs, dar Joe Weider a fost \u00een jurul valorii lui Arnold.\u201d \u201c\u00cenca de atunci \u0219tiau to\u021bi c\u0103 o s\u0103 fie un mare culturist.\u201d<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201cTocmai am fost \u00eenvins de un pui cu grosimea m\u00e2inii de 43 cm,\u201d a sus\u021binut Arnold dup\u0103 concurs. Zane a fost cu 13 cm mai scund \u0219i cu 23 kg mai u\u0219or dec\u00e2t Arnold, dar a fost proportional mai estetic \u0219i mai bine lucrat. \u201cComentariile lui Arnold m-au \u00eenfuriat, dar nu puteam r\u0103m\u00e2ne sup\u0103rat pe el, deoarece este foarte diplomat.\u201d<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #666666;\"><strong>\u00cen anul 1981 nu a concurat la prestigioasa competi\u021bie Mr. Olympia, a boicotat dup\u0103 precedenta competi\u021bie din anul 1980 Mr. Olympia.<\/strong><\/span><\/p>\n\n\n\n<p><span style=\"color: #666666;\">Arnold a c\u00e2\u0219tigat 6 titluri de Mr. Olympia, s-a pensionat dup\u0103 ce <strong>Zane a c\u00e2\u0219tigat primele 3 titluri ale sale.&nbsp;<\/strong>Dup\u0103 multe preg\u0103tiri, Arnol s-a \u00eentors \u00een anul 1980 c\u00e2nd a reu\u0219it s\u0103 cucereasc\u0103 a \u0219aptea victorie a sa \u00een Australia, unde Zane se a\u0219tepta s\u0103 reu\u0219easc\u0103 s\u0103 ob\u021bin\u0103 al patrulea titlu.<\/span> <span style=\"color: #ff6600;\"><em>[4]<\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>La apogeul carierei sale, el avea <strong>cel mai estetic \u0219i musculos corp din toate timpurile.&nbsp;<\/strong>Cu liniile sale curate, cu dimensiunea efectiv\u0103 \u0219i simetria aproape perfect\u0103,<strong> a fost apogeul frumuse\u021bii fizice<\/strong>, cel pu\u021bin \u00een culturismul b\u0103rba\u021bilor.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Planul_de_antrenament\"><\/span>Planul de antrenament<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"color: #666666;\">Fizicul s\u0103u a fost rezultatul antrenamentului s\u0103u u\u0219or \u0219i antrenamentului s\u0103u greu. La \u00eenceputul carierei, obiectivul s\u0103u principal a fost antrenamentul cu <strong>greut\u0103\u021bi u\u0219oare \u0219i un num\u0103r mai mare de repet\u0103ri.&nbsp;<\/strong>Ceea ce \u00eei lipsea \u0219i Joe Weider \u00een mod constant \u00eei reamintea a fost m\u0103rimea mu\u0219chilor, care poate fi realizat\u0103 doar cu greut\u0103\u021bi mai mari. Zane a refuzat s\u0103 se antreneze cu greut\u0103\u021bi mari, deoarece se temea de accident\u0103ri.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #666666;\">Weider a reu\u0219it s\u0103 \u00eel conving\u0103 pe Zane \u00een anul 1977, c\u00e2nd \u0219i-a schimbat preg\u0103tirea \u00een favoarea competi\u021biei pentru anul respectiv, <strong>Mr Olympia.&nbsp;<\/strong>Totul a decurs bine. Antrenamentul s\u0103u a constat \u00een 3-4 repet\u0103ri a c\u00e2te 3 seturi pentru majoritatea grupelor musculare. Intensitate mai mic\u0103 dec\u00e2t aceea utilizat\u0103 \u00eenainte.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #666666;\">Majoritatea seturilor au variat \u00eentre <strong>8 \u0219i 12 repet\u0103ri<\/strong>, cu excep\u021bia gambelor \u0219i a mu\u0219chilor abdominali, care continu\u0103 s\u0103 le antreneze cu exerci\u021bii cu mai multe repet\u0103ri. Ca rezultat al acestui antrenament a reu\u0219it s\u0103 cucereasc\u0103 primul titlu din cele trei titluri ob\u021binute Mr. Olympia.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201cSingurul mod \u00een care putem ob\u021bine masa muscular\u0103 este cu ajutorul greut\u0103\u021bilor mari\u201d, a sus\u021binut acesta dup\u0103 victoria din anul 1977<\/em>.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Din p\u0103cate premoni\u021biile grele de antrenament ale lui Zane au fost \u00een final corectate, \u00een urma suferin\u021bei resim\u021bite la genunchi \u0219i partea inferioar\u0103 a spatelui.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201cUtilizarea gre\u0219it\u0103 a formei de exerci\u021bii \u0219i folosind greut\u0103\u021bi dublate, dubleaz\u0103 \u0219ansa de a se accidenta.<\/em>\u201d<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"RO\" style=\"color: #666666;\">Accidentarea lui Zane nu a fost singurul motiv, din care el evita <strong>antrenamentele extreme<\/strong>. Abordarea antrenamentelor sale a fost bazat\u0103 pe ideea c\u0103 <strong>greutatea mare nu este necesar\u0103 dac\u0103 reu\u0219i\u021bi s\u0103 v\u0103 direc\u021biona\u021bi spre mu\u0219chii pe care \u00eei lucra\u021bi.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201cPe parcursul antrenamentului, m\u0103 \u00eenchid \u00een mintea mea, cu excep\u021biamu\u0219chilor pe care \u00eei lucrez. Larry Scott odat\u0103 mi-a spus c\u0103 sentimentul mi\u0219c\u0103rii este lucrul celmai important \u00een antrenament. Nu pot izola o anumit\u0103 parte folosind greut\u0103\u021bi uria\u0219e la fel cu greut\u0103\u021bile moderate\u2026tot ce ave\u021bi nevoie este un efort persistent al con\u0219tiin\u021bei.\u201d<\/em><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Antrenamentul_tipic_a_lui_Zane\"><\/span>Antrenamentul tipic a lui Zane<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #666666;\">\u2022 <strong>Luni diminea\u021ba<\/strong> &#8211; Cvadricepsuri, gambe<\/span><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #666666;\">\u2022 <strong>Luni seara<\/strong> &#8211; umeri, biceps, antebra\u021be \u0219i abdomen<\/span><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #666666;\">\u2022 <strong>Mar\u021bi diminea\u021ba<\/strong> &#8211; Spate<\/span><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #666666;\">\u2022 <strong>Mar\u021bi seara<\/strong> &#8211; Piept, triceps, abdomen<\/span><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #666666;\">\u2022 <strong>Miercuri diminea\u021ba<\/strong> \u2013Cvadricepsuri, gambe<\/span><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #666666;\">\u2022 <strong>Joi diminea\u021ba<\/strong> &#8211; Spate<\/span><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #666666;\">\u2022 <strong>Joi seara<\/strong> &#8211; Umeri, biceps, antebra\u021be \u0219i abdomen<\/span><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #666666;\">\u2022 <strong>Vineri diminea\u021ba<\/strong> \u2013Cvadricepsuri, gambe<\/span><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #666666;\">\u2022 <strong>Vineri seara<\/strong> &#8211; Piept, triceps, abdomen<\/span> <span style=\"color: #ff6600;\"><em>[5]<\/em><\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Mai jos g\u0103si\u021bi dou\u0103 antrenamente pe care Zane le-a folosit pentru preg\u0103tirea Mr. Olympia din 1977<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">16 August, 1977<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><span style=\"color: #666666;\"><strong>Exerci\u021biu<\/strong><\/span><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><span style=\"color: #666666;\"><strong>Seturi<\/strong><\/span><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><span style=\"color: #666666;\"><strong>Repet\u0103ri<\/strong><\/span><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><b>Ridic\u0103ri de gantere pentru umeri<\/b><\/td><td class=\"has-text-align-center\" data-align=\"center\">   <\/td><td class=\"has-text-align-center\" data-align=\"center\">   <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Smith Machine ridic\u0103ri deasupra capului<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ridic\u0103ri laterale<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ridic\u0103ri cu gantera deasupra capului<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ridic\u0103ri de gantere \u00een fa\u021b\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ridicare lateral\u0103 la cablu cu o m\u00e2n\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><b>Abomen\/Partea inferioar\u0103 a spatelui<\/b><\/td><td class=\"has-text-align-center\" data-align=\"center\">   <\/td><td class=\"has-text-align-center\" data-align=\"center\">   <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ridic\u0103ri de genunchi<\/td><td class=\"has-text-align-center\" data-align=\"center\">4<\/td><td class=\"has-text-align-center\" data-align=\"center\">20<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Decline Crunches<\/td><td class=\"has-text-align-center\" data-align=\"center\">5<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp;30<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ridic\u0103ri de picioare din at\u00e2rnat<\/td><td class=\"has-text-align-center\" data-align=\"center\">5<\/td><td class=\"has-text-align-center\" data-align=\"center\">30<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Crunches<\/td><td class=\"has-text-align-center\" data-align=\"center\">5<\/td><td class=\"has-text-align-center\" data-align=\"center\">30<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cable Crunches<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp;3<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 pe o parte<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hiperextensii<\/td><td class=\"has-text-align-center\" data-align=\"center\">1<\/td><td class=\"has-text-align-center\" data-align=\"center\">20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">15 iulie 1982<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Antrenamentul de diminea\u021b\u0103 <span style=\"color: #ff6600;\">[6]<\/span><\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><span style=\"color: #666666;\"><strong>Exerci\u021biu<\/strong><\/span><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><span style=\"color: #666666;\"><strong>Seturi<\/strong><\/span><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><span style=\"color: #666666;\"><strong>Repet\u0103ri<\/strong><\/span><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><span style=\"color: #666666;\"><strong>Piept<\/strong><\/span><\/td><td class=\"has-text-align-center\" data-align=\"center\">   <\/td><td class=\"has-text-align-center\" data-align=\"center\">   <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bench Press cu gantere pe banc\u0103 \u00eenclinat\u0103&nbsp;(75\u00b0)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">12, 11, 10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bench Press cu bara pe banc\u0103 \u00eenclinat\u0103 (30\u00b0)<\/td><td class=\"has-text-align-center\" data-align=\"center\">4<\/td><td class=\"has-text-align-center\" data-align=\"center\">10, 9, 8, 6<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fluture cu gantere, orizontal pe banc\u0103&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">12, 11, 10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pullover&nbsp;cu halter\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><span style=\"color: #666666;\"><strong>Tricep\u0219i<\/strong><\/span><\/td><td class=\"has-text-align-center\" data-align=\"center\">   <\/td><td class=\"has-text-align-center\" data-align=\"center\">   <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bench Press &#8211; presa cu bara (priza \u00eengust\u0103)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">10, 10, 8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ridicarea ganterii \u00een spatele capului<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">10, 9, 8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Trageri \u00een jos de fr\u00e2nghii pe scripe\u021bi<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kick-back&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u201cGreutatea la antrenamentele mele este \u00een func\u021bie de starea pe care o aveam \u00een acel moment. S\u0103 spunem c\u0103 am f\u0103cut Bench Press cu gantere. Imediat primul set \u00eel f\u0103ceam cu 27 kg \u0219i 12 repet\u0103ri, continuam apoi cu 32 kg p\u00e2n\u0103 la 36 kg cu 11 repet\u0103ri. Greutatea la urm\u0103torul set depindea de sentimentul pe care \u00eelaveam la seria de 36 kg. Ori r\u0103m\u00e2n la 36 kg \u0219i fac c\u00e2teva seturi suplimentare, sau folosesc greuta\u021bi de 38 p\u00e2n\u0103 la 40 kg, gantere. Totul depinde de cum m\u0103 simt. Dac\u0103 sunt preg\u0103tit pentru o nou\u0103 greutate, atunci se \u00eent\u00e2mpl\u0103.\u201d<em><span style=\"color: #ff6600;\"> [7]<\/span><\/em><\/p>\n\n\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Planul_de_alimentatie\"><\/span>Planul de alimenta\u021bie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u201c\u00centotdeauna am avut o cantitate limitat\u0103 de carbohidra\u021bi. <strong>\u00centotdeauna consumam mai pu\u021bini carbohidra\u021bi dec\u00e2t proteine<\/strong>. Dac\u0103 am avut nevoie de \u00eencurajare, ca de exemplu c\u00e2nd nu am apucat s\u0103 ajung la aport adecvat de s\u00e2nge (pompe musculare) \u00een timpul antrenamentului, consumam mai multe glucide. \u00cen general am func\u021bionat pe 4 cicluri zilnice. <strong>Trei zile consumam mai pu\u021bini carbohidra\u021bi, urmate de a patra zi c\u00e2nd am consumat mai multe glucide.&nbsp;<\/strong>Niciodat\u0103 nu am mers la <strong>mai mult de 3000 de calorii pe zi<\/strong>, c\u00e2nd m\u0103 antrenam. \u00cen general consumam \u00eentre 2000 \u0219i 3000 de calorii pe zi. Nu am f\u0103cut schimb\u0103ri radicale \u00een alimenta\u021bie. Consider c\u0103 aceasta este cea mai mare gre\u0219eal\u0103, care v\u0103 afecteaz\u0103 \u00een moduri care nu sunt deloc cunoscute pentru corpul vostru.\u201d&nbsp;<span style=\"color: #ff6600;\"><em>[8]<\/em><\/span><\/p>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<p>\u201cS\u0103 presupunem c\u0103 am folosit la o diet\u0103 s\u0103rac\u0103 \u00een carbohidra\u021bi timp de o lun\u0103 \u00eenainte de concurs. Acum o s\u0103 o folosesc timp de 5 zile f\u0103r\u0103 carbohidra\u021bi. \u00cen a \u0219asea zi probabil o s\u0103 fiu epuizat fizic, \u00een acest fel la trezire pot s\u0103 \u00eemi umplu corpul cu carbohidra\u021bi. Pot s\u0103 consum cartofi cop\u021bi, probabil \u00eenainte de a m\u0103 duce s\u0103 m\u0103 antrenez. Alimenta\u021bia aceasta ar trebui s\u0103 \u00eemi fie suficient\u0103 pentru urm\u0103toarele c\u00e2teva zile. \u00cen timpul acestor c\u00e2teva zile, a\u0219 putea s\u0103 reu\u0219esc s\u0103 \u00eemi p\u0103strez energia f\u0103r\u0103 carbohidra\u021bi, <strong>datorit\u0103 cre\u0219terii aportului de gr\u0103simi.&nbsp;<a title=\"aminoacizi\" href=\"http:\/\/gymbeam.ro\/aminoacizi-complecsi\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Aminoacizii<\/a><\/strong> \u0219i suplimentele pentru sprijinul ficatului v\u0103 ajut\u0103 s\u0103 trece\u021bi peste aceste zile f\u0103r\u0103 carbohidra\u021bi.\u201d <span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u201cFoarte mult m-am bazat pe hran\u0103 \u00eenainte de antrenament.&nbsp;<strong>\u00cenainte de antrenamente \u00eentotdeauna aveam proteine \u0219i carbohidra\u021bi.&nbsp;<\/strong>Dup\u0103 antrenament m\u0103 relaxam \u0219i c\u00e2teodat\u0103 m\u00e2ncam doar dup\u0103 c\u00e2teva ore. Conta foarte mult de c\u00e2t de intens a fost antrenamentul meu. C\u00e2nd \u00eemi era foame, pur \u0219i simplu m\u00e2ncam. De obicei, prima mea mas\u0103 dup\u0103 antrenament a fost&nbsp;<strong>o <a title=\"proteine\" href=\"http:\/\/gymbeam.ro\/proteine\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">b\u0103utur\u0103 cu proteine<\/a> \u2013 un fel de amestec de proteine \u0219i carbohidra\u021bi.\u201d<\/strong>&nbsp;<span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-vlozit-handler wp-block-embed-vlozit-handler wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Frank Zane beer commercial\" width=\"1140\" height=\"855\" src=\"https:\/\/www.youtube.com\/embed\/oUqZBNFHl-g?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p><span style=\"color: #666666;\">\u00cen ciuda faptului c\u0103 au trecut trei decenii de la victoria lui Zane la <strong>Mr. Olympia<\/strong>, r\u0103m\u00e2ne <strong>fizicul s\u0103u \u00een istorie, deoarece este respectat de fanii culturismului de ast\u0103zi.<\/strong> Numele acestuia \u00eenc\u0103 apare ca&nbsp;<strong>o referin\u021b\u0103 \u00een discu\u021biile \u00eentre fanii culturismului la \u00eentrebarea fizicului perfect.&nbsp;<\/strong>P\u00e2n\u0103 la urm\u0103 \u0219i <strong>filozofia sa de antrenament, concentr\u00e2ndu-se pe ideea de a men\u021bine conexiunea \u00eentre minte \u0219i corp este un model,<\/strong> cu care sunt comparate alte filozofii ale antrenamentelor.<\/span>&nbsp;<span style=\"color: #ff6600;\"><em>[9]<\/em><\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-muscle-gain\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Muscle Gain\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Frank Zane, considerat cel mai estetic culturist de p\u00e2n\u0103 acum, are planul de antrenament \u0219i alimenta\u021bie, cu care bate nume mari, ca \u0219i Arnold Schwarzenegger.<\/p>\n","protected":false},"author":25,"featured_media":241694,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7790],"tags":[7190,6890,7676],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-242256","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-personalitati-inspiratie","8":"tag-cresterea-masei-musculare","9":"tag-motivatie","10":"tag-sportivi-faimosi","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Frank Zane: planul de antrenament \u0219i alimenta\u021bie al legendei culturismului - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Frank Zane, considerat cel mai estetic culturist de p\u00e2n\u0103 acum, are planul de antrenament \u0219i alimenta\u021bie, cu care bate nume mari, ca \u0219i Arnold Schwarzenegger.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/frank-zane-plan-de-antrenament-si-alimentatie-al-legendei-culturismului\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Frank Zane: planul de antrenament \u0219i alimenta\u021bie al legendei culturismului - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Frank Zane, considerat cel mai estetic culturist de p\u00e2n\u0103 acum, are planul de antrenament \u0219i alimenta\u021bie, cu care bate nume mari, ca \u0219i Arnold Schwarzenegger.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.ro\/blog\/frank-zane-plan-de-antrenament-si-alimentatie-al-legendei-culturismului\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2017-03-27T08:14:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-09-08T07:06:57+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/07\/feat.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/frank-zane-plan-de-antrenament-si-alimentatie-al-legendei-culturismului\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/frank-zane-plan-de-antrenament-si-alimentatie-al-legendei-culturismului\/\"},\"author\":{\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\"},\"headline\":\"Frank Zane: planul de antrenament \u0219i alimenta\u021bie al legendei culturismului\",\"datePublished\":\"2017-03-27T08:14:00+00:00\",\"dateModified\":\"2023-09-08T07:06:57+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/frank-zane-plan-de-antrenament-si-alimentatie-al-legendei-culturismului\/\"},\"wordCount\":1912,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/frank-zane-plan-de-antrenament-si-alimentatie-al-legendei-culturismului\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/07\/feat.png\",\"keywords\":[\"cre\u0219terea masei musculare\",\"motiva\u021bie\",\"sportivi faimo\u0219i\"],\"articleSection\":[\"Personalit\u0103\u021bi \u0219i inspira\u021bie\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/frank-zane-plan-de-antrenament-si-alimentatie-al-legendei-culturismului\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/frank-zane-plan-de-antrenament-si-alimentatie-al-legendei-culturismului\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/frank-zane-plan-de-antrenament-si-alimentatie-al-legendei-culturismului\/\",\"name\":\"Frank Zane: planul de antrenament \u0219i alimenta\u021bie al legendei culturismului - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/frank-zane-plan-de-antrenament-si-alimentatie-al-legendei-culturismului\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/frank-zane-plan-de-antrenament-si-alimentatie-al-legendei-culturismului\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/07\/feat.png\",\"datePublished\":\"2017-03-27T08:14:00+00:00\",\"dateModified\":\"2023-09-08T07:06:57+00:00\",\"description\":\"Frank Zane, considerat cel mai estetic culturist de p\u00e2n\u0103 acum, are planul de antrenament \u0219i alimenta\u021bie, cu care bate nume mari, ca \u0219i Arnold Schwarzenegger.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/frank-zane-plan-de-antrenament-si-alimentatie-al-legendei-culturismului\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/frank-zane-plan-de-antrenament-si-alimentatie-al-legendei-culturismului\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/frank-zane-plan-de-antrenament-si-alimentatie-al-legendei-culturismului\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/07\/feat.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/07\/feat.png\",\"width\":1200,\"height\":628,\"caption\":\"Frank Zane: Strava a tr\u00e9nink kulturistick\u00e9 legendy\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/frank-zane-plan-de-antrenament-si-alimentatie-al-legendei-culturismului\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Frank Zane: planul de antrenament \u0219i alimenta\u021bie al legendei culturismului\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\",\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"caption\":\"Tom\u00e1\u0161 Ile\u010dko\"},\"description\":\"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Frank Zane: planul de antrenament \u0219i alimenta\u021bie al legendei culturismului - GymBeam Blog","description":"Frank Zane, considerat cel mai estetic culturist de p\u00e2n\u0103 acum, are planul de antrenament \u0219i alimenta\u021bie, cu care bate nume mari, ca \u0219i Arnold Schwarzenegger.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/frank-zane-plan-de-antrenament-si-alimentatie-al-legendei-culturismului\/","og_type":"article","og_title":"Frank Zane: planul de antrenament \u0219i alimenta\u021bie al legendei culturismului - GymBeam Blog","og_description":"Frank Zane, considerat cel mai estetic culturist de p\u00e2n\u0103 acum, are planul de antrenament \u0219i alimenta\u021bie, cu care bate nume mari, ca \u0219i Arnold Schwarzenegger.","og_url":"https:\/\/gymbeam.ro\/blog\/frank-zane-plan-de-antrenament-si-alimentatie-al-legendei-culturismului\/","og_site_name":"GymBeam Blog","article_published_time":"2017-03-27T08:14:00+00:00","article_modified_time":"2023-09-08T07:06:57+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/07\/feat.png","type":"image\/png"}],"author":"Tom\u00e1\u0161 Ile\u010dko","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Tom\u00e1\u0161 Ile\u010dko","Estimated reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.ro\/blog\/frank-zane-plan-de-antrenament-si-alimentatie-al-legendei-culturismului\/#article","isPartOf":{"@id":"https:\/\/gymbeam.ro\/blog\/frank-zane-plan-de-antrenament-si-alimentatie-al-legendei-culturismului\/"},"author":{"name":"Tom\u00e1\u0161 Ile\u010dko","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45"},"headline":"Frank Zane: planul de antrenament \u0219i alimenta\u021bie al legendei culturismului","datePublished":"2017-03-27T08:14:00+00:00","dateModified":"2023-09-08T07:06:57+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.ro\/blog\/frank-zane-plan-de-antrenament-si-alimentatie-al-legendei-culturismului\/"},"wordCount":1912,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.ro\/blog\/frank-zane-plan-de-antrenament-si-alimentatie-al-legendei-culturismului\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/07\/feat.png","keywords":["cre\u0219terea masei musculare","motiva\u021bie","sportivi faimo\u0219i"],"articleSection":["Personalit\u0103\u021bi \u0219i inspira\u021bie"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.ro\/blog\/frank-zane-plan-de-antrenament-si-alimentatie-al-legendei-culturismului\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.ro\/blog\/frank-zane-plan-de-antrenament-si-alimentatie-al-legendei-culturismului\/","url":"https:\/\/gymbeam.ro\/blog\/frank-zane-plan-de-antrenament-si-alimentatie-al-legendei-culturismului\/","name":"Frank Zane: planul de antrenament \u0219i alimenta\u021bie al legendei culturismului - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.ro\/blog\/frank-zane-plan-de-antrenament-si-alimentatie-al-legendei-culturismului\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.ro\/blog\/frank-zane-plan-de-antrenament-si-alimentatie-al-legendei-culturismului\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/07\/feat.png","datePublished":"2017-03-27T08:14:00+00:00","dateModified":"2023-09-08T07:06:57+00:00","description":"Frank Zane, considerat cel mai estetic culturist de p\u00e2n\u0103 acum, are planul de antrenament \u0219i alimenta\u021bie, cu care bate nume mari, ca \u0219i Arnold Schwarzenegger.","breadcrumb":{"@id":"https:\/\/gymbeam.ro\/blog\/frank-zane-plan-de-antrenament-si-alimentatie-al-legendei-culturismului\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.ro\/blog\/frank-zane-plan-de-antrenament-si-alimentatie-al-legendei-culturismului\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.ro\/blog\/frank-zane-plan-de-antrenament-si-alimentatie-al-legendei-culturismului\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/07\/feat.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/07\/feat.png","width":1200,"height":628,"caption":"Frank Zane: Strava a tr\u00e9nink kulturistick\u00e9 legendy"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.ro\/blog\/frank-zane-plan-de-antrenament-si-alimentatie-al-legendei-culturismului\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Frank Zane: planul de antrenament \u0219i alimenta\u021bie al legendei culturismului"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45","name":"Tom\u00e1\u0161 Ile\u010dko","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","caption":"Tom\u00e1\u0161 Ile\u010dko"},"description":"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.","url":"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/242256","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=242256"}],"version-history":[{"count":1,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/242256\/revisions"}],"predecessor-version":[{"id":494695,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/242256\/revisions\/494695"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/241694"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=242256"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=242256"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=242256"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=242256"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=242256"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}