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Frank Zane. Symmetry is more important than mass.
Frank Zane is a famous American bodybuilder, three-time winner of the title, had an aesthetically attractive physique, and in general is an extraordinary person.
Biography
Frank Zane was born on June 28, 1942 in Kingston, Pennsylvania. Frank's father (Adam Zane) worked as an electrician in Philadelphia and was the owner small company, which repaired radio and television equipment. Frank's mother was a housewife. Zane lost his father quite early. Adam Zane died at 57 years old, his craving for alcohol and tobacco significantly shortening his life.
Frank was the eldest child in the family, and therefore, after the death of his father, the burden of responsibility fell on his shoulders. With the desire to be able to protect his younger brother and mother, he took up sports. Zane tried both boxing and wrestling, but when he bought a home weight lifting kit, his focus shifted to athleticism.
There was no one to support young Frank in his hobby. According to Frank, the people who encouraged him to take up bodybuilding can be counted on the fingers of one hand. From everyone else he heard only criticism and ridicule. This is what stimulated him to reach heights and prove to everyone that he is worthy of something.
After high school, Zane attended Wilkes University in Wilkes-Bain, graduating in 1964 as a chemical engineer. He decided to become a chemistry teacher, especially since teachers were not subject to conscription into the American army, which at that time was fighting the war 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 1965 and even founded an athletic 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. In Florida, Zane met Christina Harris, who became his wife in December 1967. In 1969, the young couple moved to California.
He combined all this with training and performances in competitions. Here is a list of titles from 1961 to 1969.
1961 "Mr. Pennsylvania" - 17th place
1962 "Mr. Kingstone" - 1st place
1963 "Mr. Kingstone" - 2nd place
1965 Mr. Sunshine State - 1st place, IFBB Mr. Universe - 1st place (average height category)
1966 "Mr. America" - 1st place
1967 IFBB Mr. America - 1st place
"Mr. Universe" IFBB - 3rd place
1968 "Mr. America" IFBB - 1st place (average height category and Absolute Champion)
"Mr. Universe" IFBB - 1st place (low height category and Absolute Champion)
1969 "Mr. World" IFBB - 1st place (average height category and Absolute Champion)
In California, the Zanes lived in Santa Monica, the world capital of bodybuilding, which only had a positive effect on Frank's form. Path to the title " Mr. Olympia"was not easy. In 1970 Zane won the "Mr. Universe NABBA" (amateurs) - 1st place (average height category and Absolute Champion) and moved to the professional ranks. Frank began his professional performances with a victory at “Mr. Universe NABBA” (professional) - 1st place (low height category) in 1971. In 1972, he repeated the same result and began an assault on the competition. Mr. Olympia" The performance results from 1972 to 1976 were as follows:
« Mr. Olympia" - 4th place
« Mr. Olympia» - 2nd place in lightweight class
« Mr. Olympia" - 4th place
in easy class
« Mr. Olympia"- 2nd place in the lightweight class.
And then came 1977, the year of victory Frank Zane on " Mr. Olympia" As he himself said, this year he was in his in better shape. On Olympus Frank lasted another 2 years, winning in 78 and 79. Then in 1980 he took 3rd place, in 1982 2nd place, and in 1983 4th place, after which he completed his performances at the competition “ Mr. Olympia"and your professional career.
Nowadays, being quite old, he is in excellent physical shape, is engaged in coaching and does not cease to develop, both physically and spiritually. Zane says that he is a “live” and that he will train until the day he dies :)
Interesting:
Anthropometric data:
Height 175 cm
Biceps 45 cm
Chest 132 cm
Waist 76 cm
Hip 67 cm
Shin 44 cm
Strength indicators:
Squat - 280 kg
Bench press - 230 kg
Deadlift - 330 kg
Frank was the leader of a blues group called "Zane". The group released their first CD in 1997.
Frank Zane has no children.
He is interested in yoga and philosophy. Used meditation in the training process for faster recovery.
In between competitions, Frank managed to graduate from three colleges, including a degree in experimental psychology.
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.
Now a little about the training process Frank Zane.
Basic principles:
1.Intensity
2. Compactness
3. Aggressiveness
4. Concentration on the task at hand.
5. In one workout, always work with two large and one small muscle groups, and these muscles must be connected to each other anatomically and according to the principle of operation.
6.Large muscle groups should be worked in 9-12 sets, and small muscle groups in 6-8 sets
7.Repetition range for exercises is 9-12, and for calves 15-20.
“So, remember: to make progress, you should not lazily wander between the apparatus. Your workout should be compact! Train aggressively and focused! »
Day 1 - back, biceps, forearms, abs.
Day 2 - quadriceps and hamstrings, calves, abs.
Day 3 - rest.
Day 4 - chest, deltoids, triceps, abs.
Day 5 - rest.
Exercises on day 1
Upper pulley to chest
Sitting abdominal row
Pulldown of the upper block to the chest with a narrow parallel grip;
Dumbbell row to waist
Dumbbell Concentration Curls
Scott Bench Curls;
Alternating biceps curls with dumbbells
Forearms:
Reverse grip biceps curl (EZ bar)
Barbell wrist curls
Carpal trainer
Exercises on day 2
Hip machine exercise
Leg flexion/extension superset
Leg press
Squat
(Between sets, he stretches his quads and hamstrings.)
Standing calf raises in the machine
Straightening your toes on the leg press machine
“Donkey” calf raises;
Seated calf raises
Exercises day 3
Bench press or dumbbell press on a bench with an incline of 70%
Dumbbell bench press with an incline of 30%
Dips
Lateral dumbbell raise/overhead extension with dumbbell (superset)
arm extensions on a block or bent over extension with a dumbbell
Before starting the workout, do a chest stretch in the doorway and a shoulder stretch.
Now separately about the press :)
It was Frank Zane who first introduced the “vacuum” pose and showed it to the admiring public, like abs carved from stone.
Here's his ab workout routine.
Roman chair lifts 3-4x25-30
Leg raises 3-4x15-30
Crunches 3-4x25-30
Torso turns with bar 3-4x50
Twisting with cable 3-4x25-30
In conclusion I would like to say
For me personally, Frank Zane is the standard appearance, thanks to his symmetry and posing, he has repeatedly defeated mass monsters.
I believe that in his case, bodybuilding was only part of the road towards perfection of body and spirit. Craving for personal growth and comprehensive development - these are the factors that made Frank Zane champion and inducted him into the bodybuilding hall of fame.
If you liked it, click like :) I’m pleased :)
Frank Zane is a popular bodybuilder and athlete with the most ideal and proportional body in history. He has a huge number of titles and victories. Frank was born in 1942 in the state of Pennsylvania in the Northeastern United States. Many bodybuilding fans around the world believe that he has the most ideal figure.
The main incentive for Zane to play sports was the death of his father. He often drank alcohol and smoked, so because of bad habits died early. Already in adolescence his muscles looked great. He started bodybuilding at the age of fourteen.
Anthropometric data of Frank Zane:
- Height- 176 cm;
- Weight- 84 to 92 kg;
- Biceps – 46 cm;
- Hip - 67 cm;
- Waist - 76 cm;
- Shin - 44 cm;
- Chest - 132 cm.
Best strength indicators:
- Squat with barbell - 280 kg;
- Bench press - 230;
- Deadlift - 330 kg.
Even for powerlifting, these are impressive strength results, so perhaps he could become a champion there. Below you can see photos of Frank Zane in his best form.
Frank Zane: biography in bodybuilding
Frank realized long ago that he needed to play this sport. He tried a lot of others like wrestling or boxing, but then he felt and watched that his physique was changing quickly. Already at the age of eighteen, young and hot Zane decided to compete. This was his first tournament. In addition to sports, Frank received a bachelor's degree in psychology and also has two higher education, making him an athlete with high intelligence. Frank achieved many titles and prizes during his career. Repeated winner of the most prestigious tournament " Mr. Olympia"in 1977, 1978 and 1979. And also the title " Mister Universe" For his merits and form in 1994 he was inducted into the Bodybuilding Hall of Fame. He is considered the third most famous after the legendary Arnold Schwarzenegger and American bodybuilder Steve Reeves.
Few people know, but Frank Zane was a frequent commentator on various sports games and other entertainment programs in the field of sports. He developed a special training program from Frank Zane.
He and his wife opened a specially designed campsite for athletes, where beginners can freely exercise with iron and receive recommendations. Although Frank is now 75 years old, he looks great and maintains his aesthetic shape. For such an age, this form is work and discipline. The bodybuilder believes that you cannot tell yourself that you are sick or feel bad, otherwise the body will not listen and get sick.
Monday.
Back muscles:
- Sitting block row to the chest;
- Block pull while sitting on the machine;
- Pull the upper block to the chest, but with a narrow grip;
- Alternating dumbbell rows.
Arms-biceps:
- Dumbbell curls alternately with perfect technique;
- Biceps at Scott's Shop;
- Lifting dumbbells for biceps alternately;
- Forearms;
- Reverse grip raises for arm muscles;
- Exercises for the hands.
Wednesday.
- Abduction of the thigh muscles back in the simulator;
- Extension and bending of the legs on the machine with a superset;
- Leg press;
- Classic squats;
- Calf raises in the machine;
- Leg press in the machine, but only with socks;
- Seated calf raises.
Friday.
Pectoral muscles:
- Incline Bench Press;
- Incline dumbbell press;
- Butterfly machine;
- Bars;
- Pullover with perfect technique.
Press:
- Leg raises on a bench press 3 sets from 15 to 30 repetitions;
- Classic crunches 4 sets of 20 to 30 reps;
- Turns with the bar to the sides 3 sets of 50 repetitions.
Zane Frank - training video
Frank Zane(English – Frank Zane) is an American bodybuilder, multiple medalist and three-time winner of the Mr. Olympia competition (won in 1977, 1978 and 1979). He is one of the ten most decorated bodybuilders in the history of this sport, second only to Arnold Schwarzenegger, Lee Haney, Ronnie Coleman, Dorian Yates, Phil Heath and Jay Cutler in terms of the number of awards. According to many experts and fans, Zane is the best aesthetician with the most harmoniously developed muscles among all athletes of the past or present.
Frank Zane: complete biography
Frank was born in Kingston (Pennsylvania, USA) on June 28, 1942. He was brought up strict, but loving parents. His father was an electrician and owner of a private radio/television repair company in Philadelphia. His mother was a housewife who taught and mentored the boy in his youth. Zane's mother lived to a ripe old age - 80 years old, but his father died early - at 57 years old. Frank himself explains this by his parent’s addiction to cigarettes and alcohol, which cost him his health.
Young Frank Zane's life was spent in a quiet neighborhood. But there was one problem: in Kingston in the middle of the last century, purely Catholic families lived, and the Zane couple adhered to the Protestant faith. It’s no wonder that neighborhood children often bullied Frank and his younger brother Adam, to which the boys had to respond with force. Therefore, the future bodybuilder, in order to be able to stand up for himself and his brother, took up sports as a teenager.
At the age of 14, Frank Zane was interested in boxing, then wrestling, and then bodybuilding, which he liked the most. Frank describes the results of his first training with iron as follows: “after two weeks, the muscles seemed to be popping out from everywhere.” The rapid progress has given Zane more motivation to exercise physically.
Frank Zane's amateur training for 4 years gives significant results and at 18 he decides to try his luck at competitions. However, besides Adam, there was no one around the future bodybuilding legend to support him. From the others, Frank heard only criticism and ridicule. This upset the guy, but it didn’t force him to quit his favorite activity. He decided to prove to himself and society that bodybuilding can bring benefits, both moral and financial.
Zane has always been interested in innovations related to self-development. This applies not only to sports, but also to psychology. In 1960, he graduated from high school and entered university to become a graduate: in 1964, he graduated from Wilkes University in Pennsylvania with a bachelor's degree in psychology. But it doesn't stop there. Already during the period of professional performances, in 1977, Frank entered and graduated from the University of California at Los Angeles.
Frank Zane's first serious victory in bodybuilding happened in 1968. He wins the Mr. Universe title. Around the same time, he meets the love of his life, Christina, with whom they are happy together to this day.
During his 22 years of performing as a professional bodybuilder, Frank Zane won numerous awards - more than 150, among which the most significant, by his own admission, were victories in Mr. America in 1968, Mr. Universe in 1968 and Mr. Olympia in 1977-1979 - all these are tournaments of the International Bodybuilding Federation.
In 1985, Frank Zane and his wife Christina Zane founded and operated Zane Heaven, a company based in Palm Springs, California, where they consulted clients who wanted to achieve the same physical shape. Today the Zane couple has settled in San Diego (California, USA), and their training center is called “Zane Experience”.
in 1994, Frank Zane was inducted into the Bodybuilding Hall of Fame. Which is not surprising, given the merits and influence of the athlete in this sport.
The role of the cult personal in bodybuilding, which gained popularity just in the sixties and eighties, allowed Frank to break into television. As a host, commentator and star, he even today receives invitations from ABC, CBS, NBC and ESPN.
It is noteworthy that in his advanced years (he is now over 70), Frank Zane is still passionate about sports and keeps himself in excellent shape, as evidenced by his Instagram account. According to the bodybuilder, he has a lot of new sports ideas and goals that need to be brought to life. Therefore, he is not going to abandon the training!
Frank Zane: career titles
Frank Zane officially retired in 1983, having competed professionally for 22 years, from 1961 to 1983. During this time, he won countless awards, in which few bodybuilding giants can compete with him.
Here are just those victories of Frank Zane, whom he tanned at IFBB tournaments:
- Mister America 1968;
- Mister Universe 1968;
- Mr. Olympia 1977;
- Mr. Olympia 1978;
- Mr. Olympia 1979.
At Olympia he also took several prizes: second in 1976 - lost to Franco Colombo, third in 1980 - lost to Arnold Schwarzenegger and Chris Dickerson, second in 1982 - lost to Chris Dickerson, fourth in 1983 - lost to Samir Bannut and Lee Haney.
Frank Zane's peak anthropometrics were:
- 176 centimeters tall;
- 84-92 kilograms of weight;
- 46 centimeters of biceps volume;
- 132 centimeters of chest volume;
- 67 centimeters of leg volume;
- 76 centimeters waist circumference;
- 44 centimeters of shin volume.
Some interesting facts about the athlete:
Among experts and competitors, Frank Zane received the nickname “the chemist”: presumably because he was one of the first to take sports pharmacology for real high doses. There is also a theory that this name was given to him for harmonious proportions muscles that he carefully honed like an alchemist.
In 2005, Frank Zane, as an actor and consulting producer, took part in the filming of the film “Look, Arnold Is Coming.” This is a movie about the life and career of Arnold Schwarzenegger, which received dubious reviews among viewers and critics.
Frank “The Chemist” Zane, dressed with Sergio Oliva and Chester Yorton, is one of the few athletes who managed to beat Arnold Schwarzenegger in a professional bodybuilding competition.
Frank Zane's books dedicated to healthy eating and proper training, are actively published in the USA, even translated into foreign languages, including Russian.
Frank Zane: training program
During the period of professional performances, Zane’s main goal, like his competitors, was to achieve peak condition by mid-autumn. Therefore, summer for him is a period of maximum intensive training. To achieve muscle growth and fat loss on time, Frank had to start the cycle in June, training 3 out of 5 days. The athlete himself considers this approach optimal, since there is enough time for both development and recovery.
Frank Zane's training plan suggests that the athlete works on 2 large and 1 small muscle groups during each training session. Moreover, these muscle groups are necessarily interconnected anatomically and according to the principle of operation, which allows for maximum stimulation of blood flow and anabolism.
Subsequence Frank Zane training on average was as follows: on day 1 - back, forearm and biceps; on day 2 – thighs and legs; day 3 – rest; on day 4 – chest, shoulders and triceps; day 5 – rest. The athlete worked on his abs every training day.
Frank Zane training in 1 day:
- Back - row of the upper block to the chest, row of the upper block to the chest with a narrow parallel grip, row of the block to the stomach while sitting, shrugs and row of dumbbells to the belt;
- Forearms – reverse grip biceps curls (EZ bar), wrist curls with a barbell and working with a wrist machine;
- Biceps – alternate biceps curls with dumbbells, concentrated curls with dumbbells and curls on a Scott bench.
Frank Zane's workout day 2:
- Hips – work on the hip machine, a superset of leg flexion and extension, leg press and squats, between sets stretching the quadriceps and hamstrings;
- Calf raises - standing calf raises, donkey calf raises, seated calf raises, calf raises on a leg press machine.
Frank Zane training on day 4:
- Chest – dumbbell bench press at 70% incline or bench press, dumbbell bench press at 30% incline, dips, pullover and butterfly;
- Shoulders and triceps - at the beginning of the workout, a chest stretch is done in the doorway and a shoulder stretch, during the training - a superset of lifting a dumbbell over the side and extension from behind the head with a dumbbell, as well as extension of the arms on a block or extension in an incline with a dumbbell.
Separately about pumping up the abs: lifting on a Roman chair, leg lifts, crunches, twisting with a cable, turns of the torso with a bar. The abs are pumped up every training day
Between sets, the athlete considers it necessary to stretch for 15 seconds the muscles being exercised; rest between sets for ≈ 2-3 minutes. His workout lasted approximately 75 minutes in total, and before finishing it, Zane spent 12 to 20 minutes on the treadmill.
Frank Zane: steroid course
The fact that Frank Zane took steroids is almost beyond doubt among sensible bodybuilding fans. But only the athlete himself and his close circle know what AAS he used. He apparently took a serious approach to anabolic androgen steroids; after all, the nickname “chemist” in sports is not given for his skills in splitting atoms.
Of course, you can build endless theories like the rumor sites: they say, Frank took testosterone cypionate and nandrolone decanoate, methandienone and methenolone enanthate, or trenbolone acetate and stanozolol. But we are not used to operating without an evidence base, so we will not mislead readers.
Yes, most likely, Frank Zane used doping, traditional for the sixties, seventies, eighties and popular today, such as methane and soundboard. But again, this is just a guess based on the weightlifting trends of that era.
For the lack of specifics, first of all, we should say thanks to WADA. WADA (World Anti-Doping Agency) and its policy of intimidation have driven athletes to the point where they are afraid to think, let alone talk, about sports pharmacology. We are not shy, but invite everyone to go to our online steroid store, where a range of working and current steroid products is presented to customers.
Based on materials (sources):
- AthleticPharma.com
- en.wikipedia.org/wiki/Frank_Zane
- frankzane.com/bio
- forum.bodybuilding.com/showthread.php?t=901128
- muscleandfitness.com/athletes-celebrities/news/frank-zane-best-built-man