{"id":784275,"date":"2026-04-24T12:07:12","date_gmt":"2026-04-24T10:07:12","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/frank-zane-programme-dentrainement-et-regime-alimentaire-de-la-legende-de-la-musculation\/"},"modified":"2026-04-24T12:07:12","modified_gmt":"2026-04-24T10:07:12","slug":"frank-zane-programme-dentrainement-et-regime-alimentaire-de-la-legende-de-la-musculation","status":"publish","type":"post","link":"https:\/\/gymbeam.fr\/blog\/frank-zane-programme-dentrainement-et-regime-alimentaire-de-la-legende-de-la-musculation\/","title":{"rendered":"Frank Zane : programme d&#8217;entra\u00eenement et r\u00e9gime alimentaire de la l\u00e9gende de la musculation."},"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.fr\/blog\/frank-zane-programme-dentrainement-et-regime-alimentaire-de-la-legende-de-la-musculation\/#Statistiques_de_base\" title=\"Statistiques de base\">Statistiques de base<\/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.fr\/blog\/frank-zane-programme-dentrainement-et-regime-alimentaire-de-la-legende-de-la-musculation\/#Mesures_pendant_la_periode_de_competition\" title=\"Mesures pendant la p\u00e9riode de comp\u00e9tition\">Mesures pendant la p\u00e9riode de comp\u00e9tition<\/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.fr\/blog\/frank-zane-programme-dentrainement-et-regime-alimentaire-de-la-legende-de-la-musculation\/#Realisations\" title=\"R\u00e9alisations\">R\u00e9alisations<\/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.fr\/blog\/frank-zane-programme-dentrainement-et-regime-alimentaire-de-la-legende-de-la-musculation\/#Programme_dentrainement\" title=\"Programme d&#8217;entra\u00eenement\">Programme d&#8217;entra\u00eenement<\/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.fr\/blog\/frank-zane-programme-dentrainement-et-regime-alimentaire-de-la-legende-de-la-musculation\/#Programme_dentrainement_typique_de_Zane\" title=\"Programme d&#8217;entra\u00eenement typique de Zane\">Programme d&#8217;entra\u00eenement typique de 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.fr\/blog\/frank-zane-programme-dentrainement-et-regime-alimentaire-de-la-legende-de-la-musculation\/#About_Us\" title=\"About Us\">About Us<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.fr\/blog\/frank-zane-programme-dentrainement-et-regime-alimentaire-de-la-legende-de-la-musculation\/#A_propos_de_nous\" title=\"\u00c0 propos de nous\">\u00c0 propos de nous<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.fr\/blog\/frank-zane-programme-dentrainement-et-regime-alimentaire-de-la-legende-de-la-musculation\/#Plan_de_repas\" title=\"Plan de repas\">Plan de repas<\/a><\/li><\/ul><\/nav><\/div>\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Frank Zane a d\u00e9couvert la musculation \u00e0 l&#8217;\u00e2ge de 14 ans lorsqu&#8217;il \u00e9tait au lyc\u00e9e et a remarqu\u00e9 <strong>un magazine de musculation<\/strong> jet\u00e9 dans une poubelle.<\/span> <span title=\"\">Il a lu le magazine et peu de temps apr\u00e8s, il a commenc\u00e9 \u00e0 s&#8217;entra\u00eener \u00e0 la salle de sport locale.<\/span> <span title=\"\">Il a achet\u00e9 un jeu de halt\u00e8res de 15 kg et a commenc\u00e9 \u00e0 s&#8217;entra\u00eener chez lui \u00e9galement.<\/span> <span title=\"\">De l&#8217;\u00e2ge de 14 \u00e0 17 ans, il a r\u00e9ussi \u00e0 augmenter son poids \u00e0 72 kg et il \u00e9tait tr\u00e8s satisfait de voir les r\u00e9sultats de son travail acharn\u00e9.<\/span> <span title=\"\">Pendant ses \u00e9tudes au lyc\u00e9e, Frank passait l&#8217;\u00e9t\u00e9 en tant qu&#8217;instructeur de tir \u00e0 l&#8217;arc dans un camp scout.<\/span> <span title=\"\"><strong>Il marchait 32 km<\/strong> pour rentrer chez lui le week-end et comme ses halt\u00e8res de 25 kg se trouvaient au camp, Frank devait les porter chez lui pour pouvoir s&#8217;entra\u00eener.<\/span> <span title=\"\">C&#8217;est ainsi qu&#8217;il s&#8217;assurait de <strong>ne jamais manquer un entra\u00eenement<\/strong>.<\/span><\/span> <em><span style=\"color: #ff6600;\">[1]<\/span><\/em><\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>\u201c<span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">La premi\u00e8re comp\u00e9tition \u00e0 laquelle j&#8217;ai particip\u00e9 \u00e9tait Open Novice \u00e0 Allentown.<\/span> <span title=\"\">Il y avait 45 comp\u00e9titeurs et nous avons tous d\u00fb r\u00e9aliser 4 poses.<\/span> <span title=\"\">J&#8217;ai fini 5\u00e8me, ce qui a \u00e9t\u00e9 tr\u00e8s encourageant pour moi.<\/span> <span title=\"\">Bob Hoffam, qui m&#8217;a regard\u00e9 m&#8217;\u00e9chauffer en coulisses, est venu vers moi et m&#8217;a dit : &#8220;Jeune homme, si j&#8217;avais un corps comme le tien, je me baladerais torse nu tout le temps<\/span><\/span>.\u201d <em><span style=\"color: #ff6600;\">[2]<\/span><\/em><\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">En 1980, Frank et sa femme Christine ont ouvert le centre de musculation <strong>Zane Heaven<\/strong>, o\u00f9 les gens peuvent encore d\u00e9couvrir ce mode de vie.<\/span> <span title=\"\">Frank a obtenu un <strong>brevet pour l&#8217;invention d&#8217;une machine appel\u00e9e Leg Blaster<\/strong> et a lanc\u00e9 un programme appel\u00e9 <strong>Zane Experience<\/strong>, qui comprend : <strong>entra\u00eenement en force, nutrition, gestion du stress et relaxation profonde.<\/strong><\/span><\/span> <em><span style=\"color: #ff6600;\">[1]<\/span><\/em><\/p>\n<div class=\"wp-block-columns\"><div class=\"wp-block-column\" style=\"flex-basis:25%\"><\/div>\n<div class=\"wp-block-column\" style=\"flex-basis:50%\"><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; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n<div class=\"wp-block-column\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n<div class=\"wp-block-group\"><div class=\"wp-block-columns\"><div class=\"wp-block-column\"><h2 class=\"is-style-default\"><span class=\"ez-toc-section\" id=\"Statistiques_de_base\"><\/span>Statistiques de base<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u2022<strong> \u00c2ge<\/strong> : 73 ans<\/p>\n<p>\u2022 <strong>Lieu de naissance<\/strong> : Kingstone, Pennsylvanie<\/p>\n<p>\u2022 <strong><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Taille<\/span><\/span><\/strong> : 175cm<\/p>\n<p>\u2022 <strong><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Poids en comp\u00e9tition<\/span><\/span><\/strong> : 84kg<\/p>\n<\/div><\/div><\/div>\n<p>\u2022 <strong><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Off-season weight<\/span><\/span><\/strong>: 91kg<\/p>\n<p>\u2022 <strong><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Nickname<\/span><\/span><\/strong>: <em>Le Chimiste<\/em> <span style=\"color: #ff6600;\"><em>[3]<\/em><\/span><\/p>\n<\/div>\n<div class=\"wp-block-column\"><h2 class=\"is-style-default\"><span class=\"ez-toc-section\" id=\"Mesures_pendant_la_periode_de_competition\"><\/span>Mesures pendant la p\u00e9riode de comp\u00e9tition<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><strong>Bras :<\/strong> 45,7cm<\/p>\n<p><strong>Cou<\/strong>: 44,5cm<\/p>\n<p><strong>Tour de poitrine<\/strong>: 132cm<\/p>\n<p><strong>Taille<\/strong>: 73,7cm<\/p>\n<p><strong>Cuisses<\/strong>: 66cm<\/p>\n<p><strong>Mollets<\/strong>: 41,9cm<\/p>\n<p><strong>Poignets<\/strong>: 16,5cm<\/p>\n<\/div>\n<\/div>\n<\/div>\n<h2 class=\"is-style-default\"><span class=\"ez-toc-section\" id=\"Realisations\"><\/span>R\u00e9alisations<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u2022 1960, Teen Age Mr. America (3\u00e8me place, premier troph\u00e9e, remport\u00e9 \u00e0 18 ans)<\/p>\n<p>\u2022 1965 et 1968, IFBB Mr. Universe (1\u00e8re place)<\/p>\n<p>\u2022 1965, IFBB Mr. North America (1\u00e8re place)<\/p>\n<p>\u2022 1966, IFBB Mr.\nEastern America (1\u00e8re place)\n<p>\u2022 1966 &#8211; 1968 IFBB Mr. America (1\u00e8re place)<\/p>\n<p>\u2022 1970 NABBA Amateur Mr. Universe (1\u00e8re place)<\/p>\n<p>\u2022 1971 &#8211; 1972 NABBA Pro Mr. Universe (1\u00e8re place)<\/p>\n<p>\u2022 1974 et 1976 IFBB Mr. Olympia (2\u00e8me place en moins de 90 kg)<\/p>\n<p>\u2022 1977 &#8211; 1979 IFBB Mr. Olympia (1\u00e8re place en moins de 90 kg et vainqueur absolu)<\/p>\n<p>\u2022 1980 IFBB Mr. Olympia (3\u00e8me place apr\u00e8s avoir subi une blessure presque fatale n\u00e9cessitant une hospitalisation)<\/p>\n<p>\u2022 1982 IFBB Mr. Olympia (2\u00e8me place)<\/p>\n<p>\u2022 1983 IFBB Mr. Olympia (4\u00e8me place apr\u00e8s avoir subi une nouvelle blessure \u00e0 la jambe qui a n\u00e9cessit\u00e9 une op\u00e9ration de l&#8217;\u00e9paule peu apr\u00e8s la comp\u00e9tition).<\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>En 1968, Frank a r\u00e9alis\u00e9 <strong>l&#8217;une de ses plus grandes r\u00e9alisations en culturisme<\/strong>. Non seulement il a <strong>remport\u00e9 les titres de Mr.<\/strong> <strong>America et Mr.<\/strong> <strong>Universe<\/strong>, mais il a \u00e9galement <strong>battu Arnold Schwarzenegger.<\/strong><\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>\u201cArnold n&#8217;\u00e9tait pas pr\u00eat \u00e0 gagner,\u201d dit Zane. \u201cC&#8217;\u00e9tait juste un grand homme, informe, sans aucune ambition comp\u00e9titive. Je ne le consid\u00e9rais pas comme un concurrent. Cependant, Joe Weider \u00e9tait partout autour d&#8217;Arnold.\u201d \u201c\u00c0 l&#8217;\u00e9poque, tout le monde savait d\u00e9j\u00e0 qu&#8217;il \u00e9tait destin\u00e9 \u00e0 la grandeur.\u201d\n\u201cJe viens d&#8217;\u00eatre battu par un poulet avec des biceps de 43 cm,\u201d a d\u00e9clar\u00e9 Arnold apr\u00e8s le concours. <\/p>\nZane mesurait 13 cm de moins et pesait 23 kg de moins qu&#8217;Arnold, mais il \u00e9tait proportionnellement plus esth\u00e9tique et plus muscl\u00e9. \u00ab Les commentaires d&#8217;Arnold m&#8217;ont profond\u00e9ment bless\u00e9, mais je ne pouvais tout simplement pas rester f\u00e2ch\u00e9 contre lui. Il est si diplomate. \u00bb<\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p> <\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p><strong><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">En 1981, il n&#8217;a pas particip\u00e9 \u00e0 la prestigieuse comp\u00e9tition Mr.<\/span> <span title=\"\">Olympia car il l&#8217;a boycott\u00e9e en raison de l&#8217;\u00e9dition pr\u00e9c\u00e9dente de Mr.<\/span> <span title=\"\">Olympia 1980, qui a \u00e9t\u00e9 tr\u00e8s controvers\u00e9e pour lui.<\/span><\/span> <\/strong><\/p>\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Arnold a remport\u00e9 6 fois le titre de Mr.<\/span><\/p>\n<\/span><span title=\"\">Titres remport\u00e9s \u00e0 Olympia et retir\u00e9 avant que <strong>Zane ne gagne ses 3 titres.<\/strong><\/span> <span title=\"\">Plus tard, dans une man\u0153uvre typique d&#8217;\u00e9vitement, Arnold est revenu en 1980 et a remport\u00e9 sa septi\u00e8me victoire en Australie, l\u00e0 o\u00f9 Zane esp\u00e9rait gagner son quatri\u00e8me titre.<\/span><\/span> <em><span style=\"color: #ff6600;\">[4]<\/span><\/em><\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>Au sommet de sa carri\u00e8re, il poss\u00e9dait probablement <strong>la silhouette la plus esth\u00e9tique et la plus muscl\u00e9e de tous les temps.<\/strong> Avec ses lignes claires, sa taille impressionnante et une sym\u00e9trie presque parfaite, il incarnait <strong>l&#8217;apog\u00e9e de la beaut\u00e9 physique<\/strong>, du moins dans le monde du bodybuilding masculin.<\/p>\n<div class=\"wp-block-group\"><div class=\"wp-block-columns\"><div class=\"wp-block-column\"><h2 class=\"is-style-default\"><span class=\"ez-toc-section\" id=\"Programme_dentrainement\"><\/span>Programme d&#8217;entra\u00eenement<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Son corps \u00e9tait le r\u00e9sultat d&#8217;entra\u00eenements intenses et l\u00e9gers.<\/span> <span title=\"\">Au d\u00e9but de sa carri\u00e8re, lorsque la maigreur \u00e9tait son objectif principal, son entra\u00eenement consistait en <strong>des poids l\u00e9gers et un nombre plus \u00e9lev\u00e9 de r\u00e9p\u00e9titions.<\/strong><\/span> <span title=\"\">Ce qui lui manquait, et ce que Joe Weider lui rappelait constamment, c&#8217;\u00e9tait la taille des muscles, qui ne pouvait \u00eatre obtenue qu&#8217;avec des poids plus lourds.<\/span> <span title=\"\">Zane refusait de s&#8217;entra\u00eener avec des poids lourds car il avait peur des blessures.<\/span><\/span><\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Weider a r\u00e9ussi \u00e0 convaincre Zane en 1977, lorsqu&#8217;il a modifi\u00e9 son entra\u00eenement en pr\u00e9paration du concours <strong>Mr.<\/strong><\/span><strong> <span title=\"\">Olympia<\/span><\/strong><span title=\"\">.<\/span> <span title=\"\">Son entra\u00eenement \u00e0 cette \u00e9poque consistait en 3 \u00e0 4 exercices, r\u00e9alis\u00e9s en 3 s\u00e9ries pour la plupart des groupes musculaires.<\/span> <span title=\"\">C&#8217;\u00e9tait moins intense pour lui qu&#8217;il ne l&#8217;\u00e9tait habituellement.<\/span><\/span><\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">La plupart des s\u00e9ries se situaient dans une plage de <strong>8 \u00e0 12 r\u00e9p\u00e9titions<\/strong>, \u00e0 l&#8217;exception des muscles des mollets et abdominaux, qui continuaient \u00e0 \u00eatre sollicit\u00e9s avec un nombre de r\u00e9p\u00e9titions plus \u00e9lev\u00e9.<\/span> <span title=\"\">Gr\u00e2ce \u00e0 cela, il a consid\u00e9rablement d\u00e9velopp\u00e9 sa musculature et a remport\u00e9 son premier des trois titres de Mr.<\/span> <span title=\"\">Olympia<\/span><span title=\"\">.<\/span><\/span><\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>\u201c<span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">La seule fa\u00e7on de gagner en masse musculaire est d&#8217;utiliser des poids lourds,<\/span><\/span><span style=\"color: #339966;\">&#13;\n<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<p>Malheureusement, les craintes de Zane concernant les entra\u00eenements intensifs se sont finalement av\u00e9r\u00e9es justifi\u00e9es, car ses \u00e9paules, ses genoux et son bas du dos ont \u00e9t\u00e9 affect\u00e9s.<\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>\u201c<span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Utiliser la mauvaise forme d&#8217;exercice de musculation peut doubler le risque de blessure.<\/span><\/span>\u201d<\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>La blessure n&#8217;\u00e9tait pas la seule raison pour laquelle Zane \u00e9vitait les <strong>charges extr\u00eames<\/strong>.<\/p>\nSon approche de l&#8217;entra\u00eenement \u00e9tait bas\u00e9e sur l&#8217;id\u00e9e que <strong>les charges lourdes ne sont pas n\u00e9cessaires si vous pouvez concentrer votre attention sur les muscles que vous sollicitez.<\/strong><\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>\u201c<span class=\"tlid-translation translation\" lang=\"en\">Pendant l&#8217;entra\u00eenement, je ferme tout dans mon esprit, sauf le muscle que je travaille.<\/span> <span title=\"\">Larry Scott m&#8217;a un jour dit que ressentir le mouvement est la chose la plus importante pendant l&#8217;entra\u00eenement.<\/span> <span title=\"\">Je ne peux isoler une zone aussi efficacement avec des poids lourds qu&#8217;avec des poids plus l\u00e9gers\u2026 tout ce dont vous avez besoin, c&#8217;est d&#8217;un effort constant de concentration !<\/span><\/span>\u201d<\/p>\n<div class=\"wp-block-group\"><div class=\"wp-block-columns\"><div class=\"wp-block-column\"><h2 class=\"is-style-default\"><span class=\"ez-toc-section\" id=\"Programme_dentrainement_typique_de_Zane\"><\/span>Programme d&#8217;entra\u00eenement typique de Zane<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p><strong>\u2022 <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Lundi matin<\/span><\/span><\/strong> &#8211; <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Quadriceps, Mollets<\/span><\/span><\/p>\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p><strong>\u2022 <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Tuesday evening <\/span><\/span><\/strong> &#8211; Pectoraux, Triceps, Abdos<\/p>\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p><strong>\u2022 <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Thursday morning<\/span><\/span><\/strong> &#8211; Retour<\/p>\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p><strong>\u2022 <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Vendredi matin<\/span><\/span><\/strong> &#8211; <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Quadriceps, mollets<\/span><\/span><\/p>\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p><strong>\u2022 Vendredi soir<\/strong> &#8211; Pectoraux, triceps, abdominaux <em><span style=\"color: #ff6600;\">[5]<\/span><\/em><\/p>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h3 class=\"is-style-default\">Vous pouvez voir les deux entra\u00eenements que Zane utilisait pour se pr\u00e9parer au Mr. Olympia 1977 ci-dessous.<\/h3>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h3 class=\"is-style-default\">16 ao\u00fbt 1977<\/h3>\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Exercices<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>S\u00e9ries<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>R\u00e9p\u00e9titions<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u00c9paules<\/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\">D\u00e9velopp\u00e9 militaire \u00e0 la machine Smith<\/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\">\u00c9l\u00e9vations lat\u00e9rales<\/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\">D\u00e9velopp\u00e9 halt\u00e8res<\/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\">\u00c9l\u00e9vations frontales<\/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\">\u00c9l\u00e9vations lat\u00e9rales \u00e0 un bras avec poulie<\/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>Abdominaux\/Lombaires<\/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\">Relev\u00e9s de genoux suspendus<\/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\">Crunchs d\u00e9clin\u00e9s<\/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\">Relev\u00e9s de jambes suspendus<\/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\">Crunchs<\/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\">Crunchs \u00e0 la poulie<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 par c\u00f4t\u00e9<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Extension du dos<\/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<h3 class=\"is-style-default\">15 juillet 1982<\/h3>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h3 class=\"is-style-default\">Entra\u00eenement du matin <span style=\"color: #ff6600;\">[6]<\/span><\/h3>\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Exercice<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>S\u00e9ries<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>R\u00e9p\u00e9titions<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Pectoraux<\/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\">D\u00e9velopp\u00e9 couch\u00e9 avec halt\u00e8res (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\">D\u00e9velopp\u00e9 couch\u00e9 avec barre (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\">\u00c9cart\u00e9s couch\u00e9s<\/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\">Tirage buste avec halt\u00e8re<\/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\">D\u00e9velopp\u00e9 couch\u00e9 prise serr\u00e9e<\/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\">Extension triceps avec halt\u00e8re<\/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\">Extension triceps \u00e0 la poulie<\/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<h1>Welcome to our website!<\/h1>\n<p>This is a sample text to demonstrate the translation process. We offer a wide range of services, including:<\/p>\n<ul>\n  <li>Translation<\/li>\n  <li>Proofreading<\/li>\n  <li>Editing<\/li>\n<\/ul>\n<p><strong>Contact us<\/strong> today for a free quote!<\/p>\n<p><em>We are here to help you with all your language needs.<\/em><\/p>\n<a href=\"https:\/\/www.example.com\">Visit our website<\/a>.\n<img decoding=\"async\" src=\"image.jpg\" alt=\"Example Image\">\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"About_Us\"><\/span>About Us<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>We are a team of experienced translators dedicated to providing high-quality translations.<\/p>\n\n\n<h1>Bienvenue sur notre site web !<\/h1>\n<p>Ceci est un texte d&#8217;exemple pour illustrer le processus de traduction. Nous proposons une large gamme de services, notamment :<\/p>\n<ul>\n  <li>Traduction<\/li>\n  <li>Relecture<\/li>\n  <li>Correction<\/li>\n<\/ul>\n<p><strong>Contactez-nous<\/strong> d\u00e8s aujourd&#8217;hui pour obtenir un devis gratuit !<\/p>\n<p><em>Nous sommes l\u00e0 pour vous aider avec tous vos besoins linguistiques.<\/em><\/p>\n<a href=\"https:\/\/www.example.com\">Visitez notre site web<\/a>.\n<img decoding=\"async\" src=\"image.jpg\" alt=\"Image d'exemple\">\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_propos_de_nous\"><\/span>\u00c0 propos de nous<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Nous sommes une \u00e9quipe de traducteurs exp\u00e9riment\u00e9s, d\u00e9di\u00e9s \u00e0 fournir des traductions de haute qualit\u00e9.<\/p>\n<p><span style=\"text-align: left;\">\u201c<span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Le poids de mes exercices de musculation d\u00e9pendait de mon \u00e9tat \u00e0 ce moment-l\u00e0.<\/span> <span title=\"\">Par exemple, si je faisais du d\u00e9velopp\u00e9 couch\u00e9 avec halt\u00e8res.<\/span> <span title=\"\">Je commencerai la premi\u00e8re s\u00e9rie avec 27 kg pour 12 r\u00e9p\u00e9titions, puis avec 32 \u00e0 36 kg pour 11 r\u00e9p\u00e9titions.<\/span> <span title=\"\">Le poids de la s\u00e9rie suivante d\u00e9pend de ce que je ressens avec 36 kg.<\/span> <span title=\"\">Soit je reste \u00e0 36 kg et je fais quelques s\u00e9ries suppl\u00e9mentaires, soit j&#8217;utilise des halt\u00e8res de 38 \u00e0 40 kg.<\/span> <span title=\"\">Tout d\u00e9pend de ce que je ressens.<\/span> <span title=\"\">Si je suis pr\u00eat \u00e0 utiliser un poids diff\u00e9rent, cela se produira naturellement.<\/span><\/span><\/span><span style=\"text-align: left;\">\u201d <\/span><span style=\"color: #ff6600;\">[7]<\/span><\/p>\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h2 class=\"is-style-default\"><span class=\"ez-toc-section\" id=\"Plan_de_repas\"><\/span>Plan de repas<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u201c<span class=\"tlid-translation translation\" lang=\"en\">J&#8217;ai toujours consomm\u00e9 une quantit\u00e9 limit\u00e9e de glucides. <strong>Mon apport en glucides \u00e9tait toujours inf\u00e9rieur \u00e0 celui en prot\u00e9ines<\/strong>. Si j&#8217;avais besoin d&#8217;un coup de pouce, par exemple lorsque je n&#8217;obtenais pas assez de r\u00e9injection sanguine (pompage) pendant l&#8217;entra\u00eenement, je mangeais plus de glucides. G\u00e9n\u00e9ralement, j&#8217;utilisais des cycles de 4 jours.<\/p>\n<strong>J&#8217;ai suivi un r\u00e9gime faible en glucides pendant trois jours, puis le lendemain, j&#8217;ai mang\u00e9 davantage de glucides.<\/strong> Lorsque je m&#8217;entra\u00eenais, je n&#8217;ai jamais d\u00e9pass\u00e9 3000 calories par jour. En g\u00e9n\u00e9ral, je maintenais <strong>un apport calorique entre 2000 et 3000 calories par jour.<\/strong> Je n&#8217;ai pas fait de changements radicaux dans mon alimentation. Je pense que c&#8217;est la plus grande erreur, car cela affecte votre corps de mani\u00e8re que celui-ci ne conna\u00eet pas du tout.<\/span>\u201d <em><span style=\"color: #ff6600;\">[8]<\/span><\/em><\/p>\n<p> <\/p>\n\u201cImaginons que j&#8217;ai suivi un r\u00e9gime pauvre en glucides un mois avant la comp\u00e9tition. Maintenant, je serais compl\u00e8tement sans glucides pendant 5 jours. Le 6\u00e8me jour, je pourrais \u00eatre physiquement \u00e9puis\u00e9, donc ce que je peux faire, c&#8217;est remplir mon corps de glucides d\u00e8s le r\u00e9veil. Je peux manger des pommes de terre r\u00f4ties, probablement avant d&#8217;aller \u00e0 la salle de sport. Cette r\u00e9int\u00e9gration devrait suffire pour les prochains jours.\nPendant ces quelques jours, je peux maintenir mon \u00e9nergie presque sans glucides, <strong>gr\u00e2ce \u00e0 une augmentation de l&#8217;apport en mati\u00e8res grasses.<\/strong> <a title=\"Amino Acids\" href=\"https:\/\/gymbeam.com\/amino-acids\" target=\"_blank\" rel=\"noopener noreferrer\">Amino acids<\/a> et les compl\u00e9ments alimentaires pour le soutien du foie vous aideront \u00e0 surmonter les jours sans glucides.<\/span>\u201d<span style=\"color: #339966;\"> <span style=\"color: #ff6600;\">[7]<\/span><\/span><\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>\u201c<span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Je me suis beaucoup appuy\u00e9 sur l&#8217;alimentation avant l&#8217;entra\u00eenement.<\/span><strong><span title=\"\">Avant l&#8217;entra\u00eenement, je consommais toujours des prot\u00e9ines et des glucides.<\/span><\/strong><span title=\"\">Apr\u00e8s l&#8217;entra\u00eenement, je me d\u00e9tendais et mangeais parfois quelques heures plus tard.<\/span> <span title=\"\">Cela d\u00e9pendait de l&#8217;intensit\u00e9 de mon entra\u00eenement.<\/span> <span title=\"\">Quand j&#8217;avais faim, je mangeais simplement.<\/span> <span title=\"\">G\u00e9n\u00e9ralement, mon premier repas apr\u00e8s l&#8217;entra\u00eenement \u00e9tait <a title=\"Protein\" href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>une boisson prot\u00e9in\u00e9e<\/strong><\/a><strong> &#8211; un m\u00e9lange de prot\u00e9ines et de glucides.<\/strong><\/span><\/span>\u201d  <span style=\"color: #339966;\"><span style=\"color: #ff6600;\">[4]<\/span><\/span><\/p>\n<div class=\"wp-block-columns\"><div class=\"wp-block-column\" style=\"flex-basis:25%\"><\/div>\n<div class=\"wp-block-column\" style=\"flex-basis:50%\"><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; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n<div class=\"wp-block-column\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Malgr\u00e9 le fait que trois d\u00e9cennies se sont \u00e9coul\u00e9es depuis la derni\u00e8re <strong>victoire de Zane \u00e0 Mr.<\/span><\/span> <span title=\"\"><strong>Olympia<\/strong>, son <\/strong>corps reste intemporel et respect\u00e9 par les fans de musculation \u00e0 ce jour.<strong><\/span> <span title=\"\">Son nom appara\u00eet encore comme <\/strong>une r\u00e9f\u00e9rence dans les discussions entre les fans de musculation concernant le sujet de la silhouette id\u00e9ale.<strong><\/span> <span title=\"\">M\u00eame <\/strong>sa philosophie d&#8217;entra\u00eenement, ax\u00e9e sur l&#8217;id\u00e9e de maintenir une connexion globale entre l&#8217;esprit et le corps,** est un mod\u00e8le par lequel d&#8217;autres philosophies d&#8217;entra\u00eenement sont compar\u00e9es.<\/span><\/span> <em><span style=\"color: #ff6600;\">[9]<\/span><\/em><\/p>\n<div class=\"wp-block-group\"><div class=\"wp-block-columns\"><div class=\"wp-block-column\"><\/div>\n<div class=\"wp-block-column\"><\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Frank Zane est consid\u00e9r\u00e9 comme le culturiste le plus esth\u00e9tique \u00e0 ce jour. D\u00e9couvrez le programme d&#8217;entra\u00eenement et le plan alimentaire gr\u00e2ce auxquels il a battu des l\u00e9gendes comme Arnold Schwarzenegger.<\/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":[14120],"tags":[],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-784275","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-non-categorise","8":"h-entry","9":"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 : programme d&#039;entra\u00eenement et r\u00e9gime alimentaire de la l\u00e9gende de la musculation. - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Frank Zane est consid\u00e9r\u00e9 comme le culturiste le plus esth\u00e9tique \u00e0 ce jour. 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