At 75 years old, Frank Zane can still show his place to many young athletes. At the same time, he can give a lot of useful advice based on his life experience. Frank Zane is able to give recommendations to those who want to maintain the athletic shape of their body for many years.
Each sport is different in that it has its own legendary athletes. Bodybuilding is no exception and Frank Zane is precisely the legend of the golden era of bodybuilding. Many experts unanimously claim that this athlete has the most beautiful body, despite the fact that he does not have much body mass. If today's champions weigh more than 150 kg, then Frank Zane never weighed more than 90 kg during his performances at the most prestigious competitions. And yet, he won the Mr. Olympia competition 3 times, and also beat Arnold Schwarzenegger himself, which not many have achieved.
Zane has achieved such heights thanks to the structure of his body. At the same time, the athlete seriously studied the proportions of his body, bringing his appearance closer to a Greek statue, about which he even wrote a book. Naturally, the book contained information not about the Greek statue, but about proportions and symmetry, as well as how to achieve such indicators. If you compare Frank Zane to modern bodybuilders such as Heath, Coleman or Cutler, he shifted the paradigm of bodybuilding from an emphasis on body weight to an aesthetic perception of the sport. It's no secret that the bodies of many athletes are so huge that it begins to border on bad taste and absurdity. In this case, there is no point in talking about symmetry at all. Frank Zane is a simple man, with familiar proportions, but brought to perfection.
Recently, competitive athletes with low weights have begun to appear. Therefore, it is obvious that Zane at one time was a symbol of beautiful bodybuilding, and not just gaining muscle mass. In addition, this person is distinguished by his sincerity and genuine attractiveness. This fact was noted by everyone who met this man.
When there were breaks in coaching, he shared with Train magazine his knowledge and experience that he had accumulated during his sports career. His advice contains a lot of useful information, especially for those who have decided to make their body attractive.
Zane was born in 1942 in the USA, Pennsylvania. Many, many fans of bodybuilding consider him to be the bodybuilder with the most ideal figure . One of the incentives that pushed the athlete to bodybuilding was the death of his father, who led an unhealthy lifestyle: he drank alcohol, smoked and died relatively early. Frank Zane began training hard and pumping up his muscles in his teens - when he was fourteen years old.
Frank Zane and Bodybuilding
Frank Zane realized that bodybuilding was his sport after trying many others, including boxing and wrestling, because he felt his figure changing right before his eyes. At the age of eighteen he takes part in his first competitions. It must be said that Frank Zane has a bachelor’s degree in psychology and has two higher education degrees. He received many awards and took many honorable places in famous competitions: he was awarded three times as Mr. Olympia in 1977-1979, Mr. America and Mr. Universe , and in 1969 - Mr. World. In 1974, and in 1976, Frank was second in the popular top-level competition - "Mr. Olympia" (in the category up to 90 kg), as one of the most successful bodybuilders, he became a member of the Bodybuilders Hall of Fame in 1994. He is the third bodybuilder after the famous Arnold Schwarzenegger and the no less popular Steve Reeves. In addition, Frank Zane has been an active participant in television projects and a commentator on sports matches and programs since 1978.
In addition, over time, he developed a training program for those over sixty.
Together with his wife Christina, he opened a camp for athletes, where everyone can train and receive advice. Today Frank, despite his age, looks great and maintains his excellent athletic shape. As the bodybuilder himself says, all this is thanks to perseverance and discipline. He believes that if you constantly tell yourself that you are sick or tired, your body will behave accordingly: “Our body listens when we talk about it. What you say about your body is more important than what others, including judges, say.”
You can find Frank Zane's training program here
GODS OF AESTHETICS: FRANK ZANE. Like Men's Physicist Kachkov Shatal!
Titles and awards
- 1965 - Mr. Keystone (Winner)
- 1965 - Mister Queensland (Winner)
- 1965 - Mr. Universe (Winner in average height)
- 1966, 67 - Mr. America (Winner in average height)
- 1968, 70 - Mr. Universe (Winner)
- 1971 - Mr. Universe among pros (1st among short athletes)
- 1972 - Mr. Universe among the pros (Winner)
- 1977 - Mr. Olympia (Winner)
- 1978 - Mr. Olympia (Winner)
- 1979 - Mr. Olympia (Winner)
Amino acid intake by Frank Zane
Already in the 1970s, this athlete consumed a lot of amino acids, such as tryptophan and arginine. They have only become so popular in our time. In addition, he was fond of a low-carbohydrate diet, which is also very popular nowadays. He spent a lot of time trying to gain a certain weight before training, without exhausting himself with particularly intense and difficult exercises. Because of this approach, the athlete had many injuries that still make themselves felt to this day. There are 2 types of athletes: some want to get results in a short time and load themselves without thinking at all, while others act much smarter, although they have to spend a lot of time on it.
Conclusion
In order to look like Frank Zane, you need to keep your carbohydrate intake under control; there should be less of them than proteins. There is also no need to corrode in the off-season, so that it is easier to achieve a drier form.
Choose a training program that suits you personally, when your muscles have time to recover, and at the same time, smaller muscle groups are worked out. The push-pull split is the most suitable type of training in Frank's opinion.
He also does not approve of this type of training, such as CrossFit, because such training creates increased stress on the cardiovascular system. Naturally, training should be hard, but you shouldn’t die in it. You need to approach any training wisely, then the results will be visible very quickly.
Body symmetry according to Frank Zane
The bodybuilder symmetry that some people talk about has nothing to do with real symmetry. In fact, there is no such thing as symmetry between the upper and lower parts of the body. In essence, this is not symmetry, but proportionality, and that is visual, since it is practically impossible to accurately determine these parameters, and no one has tried to do this. Massive athletes who pose standing appear proportional. But if the bodies of these athletes are divided into two parts vertically, then you can see that the right and left parts are not the same.
Frank Zane preferred to avoid poses that indicated symmetry of the right and left sides, although everyone said that the athlete's body was absolutely symmetrical. The athlete’s right and left sides were not the same, and therefore not symmetrical, as the athlete himself said. As a rule, he showed everyone his strengths without putting himself in a sideways pose. This is something he learned from Bill Pearl.
Everyone has problems if they try to assign a number to every part of their body. They don't even do this at tournaments. To carefully study parts of his body, the athlete took photographs. The fact that some people claim that the sizes of the neck, arms and calves should be the same is outright nonsense. In any case, the numbers don't matter, what matters is what people see. You need to be able to create the perfect illusion for others, and even more so for the judges.
The Secret to Great Shape
My weight gradually increased and then gradually decreased in order to be in better shape for competitions. It all depended on how I looked in the photos I took regularly. Looking back, this is the best thing I ever came up with in my bodybuilding career. I took thousands of photographs that visually reflected my progress. In bodybuilding, results depend on how good you look, not on your weight. If you want to reach your full potential, I suggest you also take up photography.
Improving Nutrition for Muscle Growth
Advances in amino acids and antioxidants are of great value to bodybuilding. Frank Zane studied this constantly and was always up to date with the latest developments. Despite this, no major changes have occurred in this area. For many years, the athlete used a nutritional supplement based on egg white and whey protein. At the same time, sodium predominates in egg white and calcium is less, and in whey protein, on the contrary, calcium predominates. Be that as it may, these are the 2 most affordable and effective proteins that can serve as a quick meal replacement, especially when there is very little time.
Lack of any magic
Many people, when meeting, ask the athlete to create a special nutrition program for them. For some reason they thought that Frank Zane had some kind of special diet that allowed him to maintain his body in such amazing shape. All the magic lies in, as the athlete said, devoting enough time to your activity. The athlete has always shown people how to do things correctly, since the correct and sensible approach is crucial, especially if it is necessary to isolate a certain muscle group. Muscle development requires regular blood flow.
Despite his 75 years, Frank Zane still works on himself, although not as intensely as in his younger years. He no longer works on increasing the mass of his muscles, but on his endurance. To do this, he connects the expander to the load blocks, which helps to slowly increase the load.
Childhood and youth
Frank Zane was born in Kingston, Pennsylvania on June 28, 1942. Father Adam F. Zane repaired television and radio equipment, mother Laura ran a household and raised children, the elder Frank and the younger Adam.
Frank Zane before and after training
The religious views of their Protestant parents set the Zane family apart from the city residents. The boys were laughed at and mocked. Frank was a fragile teenager and could not protect himself and his younger brother. He decided to become stronger and went into sports. At first it was team sports: baseball, football, basketball, then archery. At the age of 14, the future athlete began training with a barbell.
Another reason that prompted Zane to take up sports was the lifestyle of his father, who died at the age of 57 from alcohol and cigarette abuse. The teenager did not want such a fate and did everything to prevent bad habits from taking hold of him.
Frank Zane in his youth and now
Physical activity did not prevent the young man from studying well. He was strong in mathematics and science, received awards, and became the best student in the 1960 class.
Frank continued his education first at Wilkes University of Pennsylvania and then at the University of California at Los Angeles, receiving a bachelor's degree in mathematics and a master's degree in experimental psychology.
What is stretching
According to the athlete, when working out one part of the body, it is necessary to perform up to 10 different stretches for this muscle group between approaches. The duration of each stretch is about 20 seconds, no more. After each approach, the athlete rests a little, allowing the heart rate to decrease. Stretching provides this opportunity because you can relax while stretching. Thus, a lot of time is saved, while the body tone is maintained at the desired level.
The work started must be completed
Often people lose motivation due to the fact that no one controls their actions. This cycle is as follows: when they overeat at Thanksgiving, from mid-December to mid-January, they become motivated to lose weight. They begin to train intensively until the month of March, when it becomes much more comfortable outside. During this period, they leave the gyms and move to the street, but at the same time they do not get real, much less expected, results.
Some people start training because of their shortcomings, but this motivation lasts for a very short time. Therefore, such people are always dissatisfied with something and begin to move in the opposite direction. They lose their shape. Therefore, the only way out for them is to become motivated in order to achieve at least some results.
Mr. Symmetry training
Frank's training process itself was not entirely ordinary.
While most athletes at the time trained on Arnold's six-day, one-day-rest program, Zane trained on a three-day split. He argued this by saying that he does not have time to recover and one day for muscle rest is very little. His main program is based on the “push-pull” principle, pumping all muscle groups at different times:
- Back, biceps
- Legs
- Shoulders, triceps, torso
After the first exercise, the muscles were very tired, but despite this he managed to work out the small muscles as much as possible.
How Frank Zane trains now
Frank Zane practiced a triple distribution, which corresponded to: the first day was working the upper body, the second day was working the legs, and the third was push-ups. The exercises are performed according to the following scheme: approach, rest, approach, approach, rest. He never trained his upper body 2 days in a row because it wears out his shoulder muscles. Excessive loads have a bad effect on an athlete, especially after a sports career, and when an athlete is young, he practically does not feel it.
What does the God of Aesthetics eat?
Frank Zane had the smallest waist and the leanest shape of any athlete during the golden era of bodybuilding. What's the secret? There are no secrets. The athlete simply stuck to his ideal caloric intake of 3000 kcal . He did not have contracts with sports nutrition companies, so he ate exactly what he considered necessary.
Frank believed it was important to eat before training. But during the training itself and after it, he was in no hurry to eat food. The athlete ate as hunger set in, approximately 2 hours after physical activity. And then mostly it was liquid food in the form of milk or a protein shake. The athlete consumed more proteins than carbohydrates, so drying out was never a problem for him. Typically this was 200g of protein per day, while carbohydrates were up to 150g per day.
The athlete believes that excessive cardio burns muscles, so he was not particularly keen on it. He says it's more beneficial for bodybuilders to walk quickly than to run on treadmills. And this is useful primarily for joints and ligaments, because they receive the maximum load during cardio.
The athlete had a very thin waist. This is due to the fact that within one workout he did up to 1000 crunches on the abs.
His memories of Arnold Schwarzenegger
When the Mr. Olympia tournament took place in 1980, Arnold posed with only one side, ignoring the requests of the judges. In the end, they agreed that Arnold would pose exactly the way he wanted. As a result, he won. Therefore, the winners are those people who can make their own decisions.
Olympia 1983 Frank Zane
Igor December 28, 2010
Biography
Frank Zane is an American bodybuilder nicknamed the Chemist, three-time Mr. Olympia, winner of prestigious competitions, owner of the most proportional body in the history of bodybuilding.
Bodybuilder Frank Zane
Born during World War II, Zane is one of the oldest surviving bodybuilders and an expert in the field of bodybuilding and active longevity.
Arnold Triple Split
In the 70s, all bodybuilders held the “Iron Arnie” system in high esteem, pumping every muscle to the maximum. The scheme is scheduled by day:
- Back + torso.
- Lower part of the body.
- Shoulder girdle + arms.
- Legs.
- Again deltoids + biceps + triceps.
After experimenting with this program for some time, the athlete returned to the previous system. The refusal was explained by the fact that the deltoids and triceps are inferior to the torso in development, and the large muscles do not have time to recover. The triple split was more suitable for the author himself, who had experience in full-body training. At the same time, Arnie did not hesitate to throw handfuls of Nerabol into himself to increase his vigor and increase his ability to work.
Personal life
We cannot observe anything unusual in the personal life of Franco Colombo. He was married twice, the first time his chosen one was the doctor of chiropractic, Anita, with whom they divorced due to the bodybuilder’s reluctance to have children at that time. Afterwards, Deborah Drake became his wife, who she still is.
At a respectable age (54 years old), Colombo had his only child, daughter Maria. The girl decided to devote herself to ballet, but her boyfriend stubbornly engages in bodybuilding.
Franco Colombo died at the age of 78, on August 30, 2019. Arnold Schwarzenegger was the first to announce this on Instagram.
Triple split
In the seventies of the last century, the “Iron Arnie” system gained popularity among many world bodybuilders, when absolutely every muscle was loaded in just one workout. Frank Zane trained according to this principle:
- First boot. Back and torso, push-ups and crunches.
- Second download. Lower body, arm curls.
- Third download. Shoulders and arms, lat pull-downs, biceps curls.
- Fourth download. Leg press and dumbbell bench press, calf raises.
- Fifth download. Delts, biceps, squats, triceps and barbell.
It is important to understand that such correct loading and exercises took a fairly short time, after which the athlete worked on his previous activities. It is worth noting that large muscles did not have time to rest at all under such a load.
The published system was suitable only for the author himself, who took first places in training bodybuilding championships, but Schwarzenegger did not hide the fact that he worked with a huge number of drugs, repetitions and approaches that stimulate muscle growth
It is worth noting that large muscles did not have time to rest at all under such a load. The published system was suitable only for the author himself, who took first places in training bodybuilding championships, but Schwarzenegger did not hide the fact that he worked with a huge number of drugs, repetitions and approaches that stimulate muscle growth.
Content
https://youtube.com/watch?v=6TuOZrN-y6E%3F
Frank Zane
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a famous American bodybuilder, three-time winner of the Mr. Olympia title, had an aesthetically attractive physique.
Frank Zane was a typical ectomorph (at the age of 15, his weight was 50 kg with a height of 174 cm), despite this, he achieved high results in bodybuilding.
Biography Edit
https://youtube.com/watch?v=r4oO8Eug-Q8%3F
Frank Zane was born on June 28, 1942 in Kingston, Pennsylvania. His father's name was Adam F. Zane and his mother's name was Laura J. Zane. My father was an electrical engineer and radio and television repairman. As a child, Frank played a lot of baseball, football and even basketball, but despite this, he did well in school and was especially strong in mathematics and science. He became the top graduate in his class. Received an award in chemistry and was first in mathematics. However, Frank says that he did not really like team activities; his nature was more suited to activities where he could be alone with himself. In sports, they became archery, in which Frank achieved considerable success, and later bodybuilding.
He began training with iron at the age of fourteen. Zane attended Wilkes University in Wilkes-Bain and graduated in 1964 as a chemical engineer. However, he was not interested in working in the chemical industry. He decided to become a chemistry teacher, especially since teachers were not subject to conscription into the American army, which at that time was waging a war of conquest in Vietnam. He got a job at a school near Reading (Pennsylvania), but since there was already a chemistry teacher there, he began teaching mathematics. He lived in Reading for 1964 and 65 and even founded a weightlifting club in the city. Then he taught in New Jersey, then moved to Florida. In total, Frank worked as a mathematics teacher for 13 years. If his fate had turned out differently, Frank says, he could have chosen a career as a doctor, since he was always interested in medicine. In Florida, Zane met Christina Harris (her younger sister was Frank's student and introduced them), who became his wife in December 1967. In 1969, the young couple moved to California. Christina Zane also trains with weights and has been a great help to Frank as his personal photographer.
In California, the Zanes lived in Santa Monica, the bodybuilding capital of the world. Then, in 1978, Frank took a fancy to the quiet place of Palm Springs in the Californian desert, the Happy Couple, and began preparing for competitions there. In 1980, he opened Zane's Refuge in Palm Springs, a training camp where those interested were offered a course in the art of bodybuilding from Frank himself. In 1988, Frank and Christina purchased the picturesque estate of Cary Grant and opened a new training center there, which they called Zane Experience. This center existed for ten years, until in October 1998 the Zanes once again moved within California. This time - in San Diego, the town of La Mesa. moved there along with his owners. A three-day stay at the center costs $595 per person. Interest in science and academic training, combined with a passion for bodybuilding, led Frank Zane to study the effects of light and sound impulses on the human brain. He identified a number of patterns and invented special devices that, by generating these impulses, allow a person to achieve the desired physiological effect - deep relaxation or, conversely, muscle mobilization.
Frank Zane's physique is considered one of the most aesthetic in the world.
