{"id":242267,"date":"2020-02-01T10:46:00","date_gmt":"2020-02-01T09:46:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=242267"},"modified":"2023-08-11T08:20:31","modified_gmt":"2023-08-11T06:20:31","slug":"frank-zane-training-plan-and-diet-of-bodybuilding-legend","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/frank-zane-training-plan-and-diet-of-bodybuilding-legend\/","title":{"rendered":"Frank Zane: training plan and diet of bodybuilding legend"},"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.com\/blog\/frank-zane-training-plan-and-diet-of-bodybuilding-legend\/#Basic_statistics\" title=\"Basic statistics\">Basic statistics<\/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.com\/blog\/frank-zane-training-plan-and-diet-of-bodybuilding-legend\/#Measurements_in_the_competition_period\" title=\"Measurements in the competition period\">Measurements in the competition period<\/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.com\/blog\/frank-zane-training-plan-and-diet-of-bodybuilding-legend\/#Accomplishments\" title=\"Accomplishments\">Accomplishments<\/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.com\/blog\/frank-zane-training-plan-and-diet-of-bodybuilding-legend\/#Training_plan\" title=\"Training plan\">Training plan<\/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.com\/blog\/frank-zane-training-plan-and-diet-of-bodybuilding-legend\/#Zanes_typical_training_split\" title=\"Zane&#8217;s typical training split\">Zane&#8217;s typical training split<\/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.com\/blog\/frank-zane-training-plan-and-diet-of-bodybuilding-legend\/#Meal_plan\" title=\"Meal plan\">Meal plan<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Frank Zane discovered bodybuilding at the age of 14 when he attended a math class at high school and noticed <strong>a bodybuilding magazine<\/strong> thrown in a bin.<\/span> <span title=\"\">He read the magazine and soon afterwards he started to work out at the local gym.<\/span> <span title=\"\">He bought a 15kg set of dumbbells and started to workout at home as well.<\/span> <span title=\"\">From the age of 14 to 17, he managed to increase his weight to 72 kg and felt great to see the results of his hard work.<\/span> <span title=\"\">During high school, Frank used to spend the summertime as an archery instructor in a scout camp.<\/span> <span title=\"\"><strong>He walked home 32km<\/strong> on weekends and since his 25kg dumbbells were at the camp, Frank had to carry them home so that he could workout.<\/span> <span title=\"\">This way he made sure he <strong>never missed any training<\/strong>.<\/span><\/span> <em><span style=\"color: #ff6600;\">[1]<\/span><\/em><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u201c<span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">The first competition in which I participated was Open Novice in Allentown.<\/span> <span title=\"\">There were 45 competitors and we all had to do 4 poses.<\/span> <span title=\"\">I ended up 5th, which was very encouraging for me.<\/span> <span title=\"\">Bob Hoffam, who watched me pump up behind the scenes, came to me and said: &#8220;Young man, if I had a body like you, I&#8217;d walk shirtless all the time<\/span><\/span>.\u201d <em><span style=\"color: #ff6600;\">[2]<\/span><\/em><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">In 1980, Frank and his wife Christine opened the <strong>Zane Heaven<\/strong> Bodybuilding Training Center, where people can still learn about this lifestyle.<\/span> <span title=\"\">Frank has been granted <strong>a patent for the invention of a machine called Leg Blaster<\/strong> and has launched a program called <strong>Zane Experience<\/strong> which includes &#8211; <strong>strength training, nutrition, stress management and deep relaxation.<\/strong><\/span><\/span> <em><span style=\"color: #ff6600;\">[1]<\/span><\/em><\/p>\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<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=\"Basic_statistics\"><\/span>Basic statistics<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u2022<strong> Age<\/strong>: 73 yrs<\/p>\n\n\n\n<p>\u2022 <strong>Place of Birth<\/strong>: Kingstone, Pennsylvania<\/p>\n\n\n\n<p>\u2022 <strong><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Height<\/span><\/span><\/strong>: 175cm<\/p>\n\n\n\n<p>\u2022 <strong><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Competition weight<\/span><\/span><\/strong>: 84kg<\/p>\n\n\n\n<p>\u2022 <strong><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Off-season weight<\/span><\/span><\/strong>: 91kg<\/p>\n\n\n\n<p>\u2022 <strong><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Nickname<\/span><\/span><\/strong>: <em>The Chemist <\/em><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=\"Measurements_in_the_competition_period\"><\/span>Measurements in the competition period<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Arms<\/strong>: 45.7cm<\/p>\n\n\n\n<p><strong>Neck<\/strong>: 44.5cm<\/p>\n\n\n\n<p><strong>Chest<\/strong>: 132cm<\/p>\n\n\n\n<p><strong>Waist<\/strong>: 73.7cm<\/p>\n\n\n\n<p><strong>Thighs<\/strong>: 66cm<\/p>\n\n\n\n<p><strong>Calves<\/strong>: 41.9cm<\/p>\n\n\n\n<p><strong>Wrists<\/strong>: 16,5cm<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Accomplishments\"><\/span>Accomplishments<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>\u2022 1960 Teen Age Mr. America (3rd place, first trophy, won as 18 years old)<\/p>\n\n<p>\u2022 1965 and 1968 IFBB Mr. Universe (1st place)<\/p>\n\n<p>\u2022 1965 IFBB Mr. North America (1st place)<\/p>\n\n<p>\u2022 1966 IFBB Mr. Eastern America (1st place)<\/p>\n\n<p>\u2022 1966 &#8211; 1968 IFBB Mr. America (1st place)<\/p>\n\n<p>\u2022 1970 NABBA Amateur Mr. Universe (1st place)<\/p>\n\n<p>\u2022 1971 &#8211; 1972 NABBA Pro Mr. Universe (1st place)<\/p>\n\n<p>\u2022 1974 and 1976 IFBB Mr. Olympia (2nd place under 90kg)<\/p>\n\n<p>\u2022 1977 &#8211; 1979 IFBB Mr. Olympia (1st place under 90kg and absolute winner)<\/p>\n\n<p>\u2022 1980 IFBB Mr. Olympia (3rd place after suffering nearly fatal injury requiring hospitalization)<\/p>\n\n<p>\u2022 1982 IFBB Mr. Olympia (2nd place)<\/p>\n\n<p>\u2022 1983 IFBB Mr. Olympia (4th place after suffering another bike injury that required shoulder surgery shortly after the competition)<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>In 1968, Frank achieved <strong>one of his greatest bodybuilding achievements.<\/strong> Not only did he <strong>win Mr.<\/strong><strong> America and Mr. <\/strong><strong>Universe titles<\/strong>, but also <strong>beat Arnold Schwarznegger.<\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u201cArnold wasn&#8217;t prepared to win,&#8221; Zane says. \u201cHe was just a big unshaped guy without a competitive color. I didn&#8217;t see him as a competition. However, Joe Weider was all around Arnold.\u201d \u201cBack then, everyone already knew that he was destined for magnificence.\u201d&#13;\n\u201cI was just beaten by a chicken with a 43cm biceps,\u201d Arnold said after the contest. Zane was 13cm lower and 23kg lighter than Arnold, yet he was proportionally more aesthetic and more shredded. \u201cArnold&#8217;s comments kicked me like hell, I just couldn&#8217;t stay mad at him. He&#8217;s so diplomatic.\u201d<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p> <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">In 1981, he did not participate at the prestigious competition Mr.<\/span> <span title=\"\">Olympia because he boycotted it due to previous Mr.<\/span> <span title=\"\">Olympia 1980, which was very controversial for him.<\/span><\/span> <\/strong><\/p>\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Arnold has won 6 Mr. <\/span><span title=\"\">Olympia titles and retired before <strong>Zane won his 3 titles.<\/strong><\/span> <span title=\"\">Later, in a typical circumvention maneuver, Arnold returned in 1980 and took with him the seventh victory in Australia, where Zane expected to win his fourth title.<\/span><\/span> <em><span style=\"color: #ff6600;\">[4]<\/span><\/em><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>At the top of his career, he probably had <strong>the most aesthetic and muscular figure of all time.<\/strong> With its clear lines, effective size and almost perfect symmetry, he represented <strong>the peak of physical beauty<\/strong>, at least in men&#8217;s bodybuilding.<\/p>\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=\"Training_plan\"><\/span>Training plan<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">His body was the result of heavy and light workouts.<\/span> <span title=\"\">At the beginning of his career, when leanness was his main goal, his training consisted of <strong>light weights and a higher number of repetitions.<\/strong><\/span> <span title=\"\">What he lacked and what Joe Weider constantly reminded him of was the size of the muscles that could only be achieved with a heavier weight.<\/span> <span title=\"\">Zane refused to exercise with heavy weights because he was afraid of injuries.<\/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 class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Weider managed to persuade Zane in 1977, when he changed his training in preparation for the respective <strong>Mr.<\/strong><\/span><strong> <span title=\"\">Olympia<\/span><\/strong><span title=\"\">.<\/span> <span title=\"\">His training during this time consisted of 3 to 4 exercises by 3 sets for most muscle groups.<\/span> <span title=\"\">It was less intense for him than he was used to.<\/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 class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Most of the sets were in the range of <strong>8 to 12 reps<\/strong>, except for the calves and abdominal muscles, which continued to exercise with a higher number of reps.<\/span> <span title=\"\">As a result, he added a considerable size to his muscles and won his first of three Mr.<\/span> <span title=\"\">Olympia titles<\/span><span title=\"\">.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u201c<span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">The only way you can gain muscle mass is by using heavy weights,\u201d said Zane after his victory in 1977.<\/span><\/span><span style=\"color: #339966;\">&#13;\n<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n<p>Unfortunately, Zane&#8217;s fears of heavy training were eventually justified as his shoulders, knees and lower back suffered.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u201c<span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Using the wrong form of heavy weight exercise will double the chance of injury.<\/span><\/span>\u201d<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Injury was not the only reason why Zane avoided <strong>extreme loads<\/strong>. His training approach was based on the idea that <strong>heavy weight is not needed if you can direct your focus to the muscles you are exercising.<\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u201c<span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">During the training, I close everything in my mind except the muscle that I workout.<\/span> <span title=\"\">Larry Scott once told me that feeling the movement is the most important thing in training.<\/span> <span title=\"\">I cannot isolate an area by using heavy weights as much as with lighter ones\u2026 all you need is a constant effort of consciousness!<\/span><\/span>\u201d<\/p>\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=\"Zanes_typical_training_split\"><\/span>Zane&#8217;s typical training split<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><strong>\u2022 <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Monday morning<\/span><\/span><\/strong> &#8211; <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Quadriceps, Calves<\/span><\/span><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u2022 <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Monday evening<\/span><\/span><\/strong>&#8211; <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Shoulders, Biceps, Forearms and Abs<\/span><\/span><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u2022 <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Tuesday morning<\/span><\/span><\/strong> &#8211; <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Back<\/span><\/span><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u2022 <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Tuesday evening <\/span><\/span><\/strong> &#8211; Chest, Triceps, Abs<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u2022 <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Wednesday morning<\/span><\/span><\/strong> &#8211; <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Quadriceps, Calves<\/span><\/span><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u2022 <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Thursday morning<\/span><\/span><\/strong> &#8211; Back<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u2022 <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Thursday evening<\/span><\/span><\/strong> &#8211; <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Shoulders, Biceps, Forearms and Abs<\/span><\/span><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u2022 <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Friday morning<\/span><\/span><\/strong> &#8211; <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Quadriceps, Calves<\/span><\/span><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u2022 Friday evening<\/strong> &#8211; Chest, Triceps, Abs <em><span style=\"color: #ff6600;\">[5]<\/span><\/em><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"46027,36229,36280,47623,36340,48997,36025,44941,36043,28324,49009,5951,28683\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"is-style-default wp-block-heading\">You can see two trainings that Zane used to prepare for 1977 Mr. Olympia below.<\/h3>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"is-style-default wp-block-heading\">August 16, 1977<\/h3>\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Exercise<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Sets<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Reps<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Shoulders<\/strong><\/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 Overhead Shoulder Press<\/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\">Lateral Raises<\/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\">Dumbbell Shoulder Press<\/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\">Front Raises<\/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\">Cable One Arm Lateral Raise<\/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\"><strong>Abs\/Lower Back<\/strong><\/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\">Hanging Knee Raises<\/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\"> 30<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hanging Leg Raises<\/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\"> 3<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 per side<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hyperextension<\/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<h3 class=\"is-style-default wp-block-heading\">July 15, 1982<\/h3>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"is-style-default wp-block-heading\">Morning training <span style=\"color: #ff6600;\">[6]<\/span><\/h3>\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Exercise<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Sets<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Reps<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Chest<\/strong><\/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\">Dumbbell Bench Press on Bench (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\"> Barbell Bench Press on Bench (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\">Lying Chest Flys<\/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\">Dumbbell Pullover<\/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\"><strong>Triceps <\/strong><\/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 (close grip)<\/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\">Dumbbell Tricep Extension<\/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\">Tricep Cable Pushdown<\/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 <\/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<p><span style=\"text-align: left;\">\u201c<span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">The weight of my workout exercises depended on how I felt at the moment.<\/span> <span title=\"\">Let&#8217;s say I did Dumbbell Bench Press.<\/span> <span title=\"\">I would start the first set with 27kg by 12 reps, then 32 to 36kg by 11 reps.<\/span> <span title=\"\">The weight of the next set depends on how I felt with 36kg.<\/span> <span title=\"\">Either I stay at 36kg and make a few extra sets, or I&#8217;ll use 38-40kg dumbbells.<\/span> <span title=\"\">It all depends on how I feel.<\/span> <span title=\"\">If I&#8217;m ready for a new weight, then it&#8217;ll just happen.<\/span><\/span><\/span><span style=\"text-align: left;\">\u201d <\/span><span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Meal_plan\"><\/span>Meal plan<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>\u201c<span class=\"tlid-translation translation\" lang=\"en\">I&#8217;ve always had a limited amount of carbohydrates. <strong>My carbohydrate intake was always lower than protein intake<\/strong>. If I needed a boost, such as when I didn&#8217;t get enough blood repletion (pump) during the training, I ate more carbohydrates. Generally, I used 4-day cycles. <strong>I had low carbohydrate intake for three days and the next day I ate more carbohydrates.<\/strong> When I was training, I never went above 3000 calories a day. In general, I maintained <strong>calorie intake between 2000 and 3000 per day.<\/strong> I did not make radical changes in my diet. I think this is the biggest mistake because it affects you in ways that are not known to your body at all.<\/span>\u201d <em><span style=\"color: #ff6600;\">[8]<\/span><\/em><\/p>\n\n<p> <\/p>\n\n<p>\u201cL<span class=\"tlid-translation translation\" lang=\"en\">et&#8217;s suppose that I was on a low carbohydrate diet a month before the contest. Now, I would be completely carbohydrate-free for 5 days. On the 6th day I may be physically exhausted, so what I can do is fill my body with carbohydrates as soon as I wake up. I can have roasted potatoes, probably before I go to the gym. This repletion should be enough for the next few days. During these few days, I can maintain my energy almost without carbohydrates, <strong>thanks to increased fat intake.<\/strong> <a title=\"Amino Acids\" href=\"https:\/\/gymbeam.com\/amino-acids\" target=\"_blank\" rel=\"noopener noreferrer\">Amino acids<\/a> and liver support supplements will help you get through carbohydrate-free days.<\/span>\u201d<span style=\"color: #339966;\"> <span style=\"color: #ff6600;\">[7]<\/span><\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u201c<span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">I relied a lot on pre-workout food.<\/span><strong><span title=\"\">Before the training, I always had protein and carbohydrates.<\/span><\/strong><span title=\"\">After the training, I relaxed and sometimes ate a few hours later.<\/span> <span title=\"\">It depended on how demanding my training was.<\/span> <span title=\"\">When I got hungry, I just ate.<\/span> <span title=\"\">Usually, my first meal after training was <a title=\"Protein\" href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>a protein drink<\/strong><\/a><strong> &#8211; some sort of protein-carbohydrate mix.<\/strong><\/span><\/span>\u201d  <span style=\"color: #339966;\"><span style=\"color: #ff6600;\">[4]<\/span><\/span><\/p>\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<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Despite the fact that three decades have passed since Zane&#8217;s last <strong>victory at Mr.<\/strong><\/span> <span title=\"\"><strong>Olympia<\/strong>, his <strong>body remains timeless and respected by bodybuilding fans to this day.<\/strong><\/span> <span title=\"\">His name still appears as <strong>a reference in discussions among bodybuilding fans regarding the topic of ideal figure.<\/strong><\/span> <span title=\"\">Even <strong>his training philosophy, focused on the idea of maintaining a holistic mind-body connection,<\/strong> is a model against which other training philosophies are compared.<\/span><\/span> <em><span style=\"color: #ff6600;\">[9]<\/span><\/em><\/p>\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 &amp; 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 is considered the most aesthetic bodybuilder so far. Check out the training and meal plan with which he defeated greats like Arnold Schwarznegger.<\/p>\n","protected":false},"author":25,"featured_media":241689,"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":[7781],"tags":[7667,6881,7181],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-242267","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-personalities-inspiration","8":"tag-famous-athletes","9":"tag-motivation","10":"tag-muscle-mass-growth","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: training plan and diet of bodybuilding legend - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Frank Zane is considered the most aesthetic bodybuilder so far. 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