Tag: Frank Zane
Frank Zane Reveals His Secret That Helped Him Bag Three Mr. Olympia Titles
Legendary bodybuilder and fitness icon Frank Zane has captivated the bodybuilding community with his sculpted and symmetrical physique. His journey to the top started during the 1960s, and he retired with three Olympia titles under his belt. In a recent episode of ‘The High-Performance Life’ podcast, which was hosted by Scott Danner, Zane spoke in detail about his illustrious career and revealed his most cherished moment of competitive bodybuilding.
Joe Weider gave birth to the Mr. Olympia competition in 1965, which soon became the ultimate battleground for professional bodybuilders globally. Winning on the Mr. Olympia stage was not an easy nut to crack by any means. Opening up about this, Zane shared that the most satisfying moment of his career was the day he lifted the Sandow trophy for the third time. He revealed that the win was a result of sheer determination and consistency.
Disclosing the secret behind the victory, Zane stated:
“I continued doing what worked for me in the past, training on what’s called a three-way split routine…three different workouts usually done three days in a row and resting the fourth day, I just went by what has always worked for me and I retain that and kept doing it”
What got Zane into competitive bodybuilding?
The allure of outdoor activities like weight training and hiking surrounded Zane since he was just 14 years old. The dopamine release that Zane experienced while being in the Boy Scout led him slowly to the road of wellness and fitness. As Zane matured, he discovered a profound sense of fulfillment in setting goals and then working toward them. His hunger to achieve excellence was a top motivator for achieving greatness in his life.
RELATED: Frank Zane Discusses Competing vs Sergio Oliva & Longevity Tips: “Don’t Stay Peaked”
“I was good at school, and I just like challenges and working toward completing them,” Zane stated.
Zane shares his views on beating the legendary Arnold Schwarzenegger –
Frank Zane’s approach to the sport of bodybuilding focused entirely on achieving perfect symmetry and balance. These were the factors that helped him distinguish himself from the rest of the lineup. His attention to detail laid the foundation for one of the most symmetrical physiques ever displayed on a professional stage. Arnold Schwarzenegger, on the other hand, when first arrived in America, had a big muscular frame but lacked conditioning. According to the standards of American bodybuilding, Schwarzenegger was considered out of shape.
“We didn’t know each other at the time. It was 1968, and I just won Mr. America the week before and I was in great shape whereas he wasn’t in his best shape,” Zane recalled.
Beyond the stage, Zane’s influence on the realm of fitness and bodybuilding is unparalleled. (unparalleled) Apart from managing his own newsletter, Zane has also written numerous books on bodybuilding, optimum nutrition, and training practices. His focus on aesthetics has inspired countless lifters and aspiring bodybuilders to pursue a balanced approach to their craft.
You can check out the full podcast here:
Published: 3 August, 2023 | 3:38 PM EDT
Frank Zane Discusses Competing vs Sergio Oliva & Longevity Tips: “Don’t Stay Peaked”
Bodybuilding legend Frank Zane still inspires fans at 81 years old. In a recent YouTube video on Mike O’Hearn’s channel, Zane looked back on competing against Sergio Oliva in 1967 at the Mr. Universe. In addition, he opened up about his best tips for longevity, where he advocated against peaking for long periods of time.
Zane, one of the most iconic bodybuilders of the golden era during the 1960s and 70s, cultivated a strong mental game en route to becoming a three-time Mr. Olympia champion. His unique ability to utilize meditation, visualization, and positive affirmations no doubt assisted him along his journey as a Pro.
Nicknamed ‘The Chemist,’ Zane is celebrated for his calculated approach to the sport. He left nothing to chance in his quest for a perfect physique. From muscle development, skin tone, posing, and workout routines, Zane developed a remarkable body that combined elements of artistry and hard work. During his storied career, Zane went toe-to-toe against legends such as Arnold Schwarzenegger, Robby Robinson, and Franco Columbo.
While building a successful legacy, Zane maintained low body fat and exceptional conditioning. In an appearance on The Menace Podcast, Zane told Dennis James that he used a low-carb diet year-round during his prime. Additionally, Zane said that he preferred to use sunbathing as a natural diuretic.
In retirement, Zane still offers the bodybuilding community a helping hand from time to time. He recently guided fans who were looking for useful stretching and recovery strategies. In a previous meeting with Mike O’Hearn, Zane also shared some uncommon exercises he used to fuel his Mr. Olympia title reign. Now, he’s back to discuss his career with O’Hearn.
3x Mr. Olympia Frank Zane Looks Back on Career, Competing vs Sergio Oliva: “He Blew Everybody’s Mind”
According to Frank Zane, at 81 years old, ‘all you have left’ is pictures because ‘the body fades.’
“You know that’s all you have [is pictures] in the end. That’s all you have because the body fades. You can hold on. You’re what Mike, 52?” asks Frank Zane.
“Yeah, 53,” O’Hearn said.
“Well, you’re doing good for that age. I was in decent shape in my early 50s too. But the older you get the harder it gets. The less motivated I was to keep doing it because there’s no good reason to keep up keep doing this.
Zane underlined that he modeled his career after the late Bill Pearl. His last competition came in 1983 at the NABBA Mr. Universe.
“My last show I think I was 41, 1983. I sort of looked at Bill Pearl’s career and the way he did things, his last competition he was 41, the NABBA Universe, I was actually in that against him. And of course, I always had my complaints about him because he was always smooth he was never really cut. He knew how to work that. He did that really well,” said Frank Zane.
In another blast from the past, Frank remembered losing to Sergio Oliva at the 1967 Mr. Universe, a show he said he wasn’t quite ready for. Oliva told him that he would one day win the sport’s top title, which later came true.
“That reminds me of a ’67 Mr. Universe contest in Montreal. I went up there. You know I really wasn’t ready for it to tell you the truth. I was saving for you know for a little bit into the future. And Sergio shows up at the last minute and he just psyched everybody out. And he was in shape too of course. But he just blew everybody’s mind. He looked incredible.”
“Oh, I knew what he had looked like. I had seen him before. I was friends with Sergio. He told me, he says, how do I put it, he says, ‘You’re going to win one of the top titles because you know how to do.’ You know how to do, you know, how to pose and all that stuff. So, I put a great deal of stock into that.
Zane Gives Crucial Tip for Longevity: “Don’t Stay Peaked, Stay Less Than Your Best”
Zane’s best piece of advice for athletes aiming for a long and healthy life is not to stay peaked for an extended period of time. As time passed, Zane realized he could only peak at his best one time a year.
“Yeah, I don’t get sick,” said Zane. “I always had this in mind, basically, don’t stay peaked. Stay less than your best. Always stay under. I always looked at the 94% number.”
“If you’re climbing Mt. Everest, you don’t stay up there do you? You can’t stay up there. You come down to base camp. You can live in base camp but you can’t live at the top. It’s too much sacrifice to keep doing that. You know what you have to do with the dieting and mental framework, you’re not meant to do that.”
“I always put in the work, it wasn’t like things came naturally to me. I always did the work,” said Zane. “It’s what sustains you. The thing is, I realized that I could only peak one time a year. Even doing it twice was too much. One time a year in the Autumn. I looked at it this way.
Frank doesn’t believe it’s healthy to sustain low levels of body fat for months or years at a time. Zane also mentioned that it was natural for him to peak in July, August, and September since those months were close to his birthday.
“I was born late June, so my periods of most growth in my life were July, August, September and that paralleled my competitive career. I was always in shape in the fall. That’s what was natural for me. If I tried to do more than that I wasn’t as good. Some of that is physical, a lot of it is mental,” explained Frank Zane.
“Don’t spend it all,” said Zane. “Don’t stay peaked. To be peaked, you have all this gold: if you want to stay deep, you have to keep spending it spending it spending it, you’re going to run out. You got to save some. Keep some in reserve.”
Before wrapping up the discussion, Zane told O’Hearn that bodybuilders need to achieve a ‘great unveil’ to find succes. He believes athletes hinder their chances on stage by offering fans consistent looks at their physiques before contests.
“Yeah, I never exposed myself in the gym. Well, you know, it’s like the great unveil. You don’t walk around that way. The whole thing about it is you have to shock people. When you go into the show, the unveiling should be exactly that, they should be astonished you look so good. The way you do that, is you don’t give it away ahead of time. You don’t do all this publicity where you’re posing in public where everyone sees you and knows what to expect.”
This isn’t the first time Frank Zane has taken a closer look at bodybuilders competing today. In January, the former three-time Mr. Olympia warned that competitors who rush to gain extra weight will ruin their symmetry and proportions in the long run. He also specified that building mass in extremities like the forearms and calves can help a body look more symmetrical.
There’s no denying that Sergio Oliva was a dominant force on stage. Even Arnold Schwarzenegger has looked back on competing against Sergio Olvia, and he described him as the toughest foe of his entire career.
RELATED: 8x Mr. Olympia Lee Haney Talks Dorian Yates Rivalry and The Longevity of Frank Zane
You can watch the full video on Mike O’Hearn’s YouTube channel below:
Published: 11 July, 2023 | 7:16 PM EDT
Frank Zane Explains How to Use Stretching as the ‘Ideal Recovery Tool’
Legendary bodybuilder Frank Zane enjoyed an immensely successful career as an IFBB Men’s Open competitor. He transformed the division’s look with his insane aesthetics. In a recent post made on Instagram, Zane explained the importance of using stretching between sets to improve results.
Frank Zane first gained attention for his stellar blend of muscle mass, detail, symmetry, and proportion. He presented one of the most aesthetic physiques in the history of the division. His narrow waist and clear v-taper helped him stand out from the competition along with his training methods of using light weights. In 1977, Zane finally managed to secure his first Mr. Olympia win and successfully defended the title two times in a row.
Zane stepped away from professional competition due to injuries after a final appearance at the 1983 Mr. Olympia. Besides bodybuilding, he graced the covers of several magazines and went up against the likes of bodybuilding icon Arnold Schwarzenegger, Robby Robinson, and Samir Bannout.
Zane did not lose his passion for fitness and continued to train in his later years. He offered some of his favorite exercises to build strong biceps and optimize tricep extensions in his late 70s in Aug. 2021. He followed up by detailing his technique for properly performing single-arm dumbbell bicep curls for maximum gains.
The 80-year-old collaborated with fitness sensation Mike O’Hearn for a Golden-era-inspired training session in Nov. 2021. He revealed the favorite exercises that he liked to utilize in his prime and took issue with the lack of focus on posing in contemporary bodybuilding. The duo reunited for another workout months later where Zane mentored O’Hearn through unconventional techniques to enhance results in the gym.
Eight-time Mr. Olympia Lee Haney praised Frank Zane for his longevity and maximizing his genetic potential last October. He backed Zane’s training methods as proof that competitors need not focus on lifting heavy weights to build muscle. Zane’s impact on the sport is palpable to this day. Former Mr. Olympia Samir Bannout invoked Zane’s example to inspire budding Open competitor Michal Krizo to work on his posing months ago.
‘The Chemist’ voiced his disapproval of modern bodybuilders overdoing steroids and using Synthol to improve their chances on stage in Dec. 2022. He revealed he stays away from using TRT (testosterone replacement therapy) and cautioned against taking too much gear.
Read also Frank Zane Growth Program
Frank Zane explains the importance of stretching
In a recent Instagram post, Frank Zane explained how to use stretching as the ideal recovery tool between sets.
“When training a particular body part, you should do roughly ten different stretches for it during the rest periods between your sets,” wrote Zane. “Each stretch should last 15-20 seconds. After a set, you want to rest and drop your heart rate. This is the ideal recovery tool as you relax into the stretch; it saves a lot of time and keeps you warm.”
Read also: The 9 Best Morning Stretches for Men
While many competitors focus on muscle size alone, Frank Zane believes adding extra weight can destroy the symmetry and proportions of a physique. He encouraged developing muscle in extremities like calves and forearms instead of rushing to enlarge the bigger muscle groups.
Zane opened up on the low-carbohydrate diet and training he utilized during his days of competition last month. He revealed he never went over 200 pounds in the off-season and avoided using diuretics due to the risk of losing too much water.
His latest offering will certainly come in handy for competitive bodybuilders and fitness fans looking to level up their aesthetic quality.
Published: 21 June, 2023 | 2:16 AM EDT
Frank Zane Talks Low-Carb Diet, Using Sunbathing Instead of Diuretics, & Max Weight During Off-Seasons
Bodybuilding icon Frank Zane understood the need for discipline en route to earning his three Mr. Olympia titles. In a recent The Menace podcast, Zane discussed the low-carbohydrate diet he consumed almost year-round and explained how he used sunbathing as a drying-out process for contests.
While competing actively, Frank Zane sought to master all aspects of bodybuilding, from building muscle, tanning, posing, and training routines, his methods saw him reach the top of the sport, where he pushed the pace against legends such as Arnold Schwarzenegger, Robby Robinson, and Franco Columbo.
Zane, a living encyclopedia of bodybuilding knowledge, is 80 years old, but his passion and experience shine during workout demonstrations. The three-time Mr. Olympia joined Mike O’Hearn for an unusual training session comprising of exercises he implemented at the peak of his career.
Having made a name for himself with a low body weight and exceptional aesthetics, Zane cautioned against modern competitors adding size too quickly. He stressed that extra weight could ruin symmetry and proportions. Instead, Zane suggested that athletes improve extremities like calves and forearms to achieve a more balanced physique overall.
Frank Zane Talks Low-Carb Diet, Using Sunbathing Instead of Diuretics, & Max Weight During Off-Seasons
During his career, Zane used a low-carbohydrate diet consisting of 50 grams per day. He added that he consumed 200 grams of protein as well (equivalent to 1 gram per pound of body weight).
“I followed a low carbohydrate diet. I would get less than 50 grams of carbs a day and one gram of protein per pound of body weight, so I’d be getting over 200 grams of protein in a day and under 50 grams of carbs a day. That’s what I did the last few months before a competition,” Frank Zane said. “Fats… you know I really didn’t go overboard on fats, but I didn’t deliberately restrict my fats, I just didn’t eat a lot of fat. Now, I ate red meat but I always had lean cuts. I ate fish, you know which has good oils. I ate poultry, I really didn’t eat a high-fat diet either.”
Zane said his cardio demands were walking fast on a treadmill for 15-20 minutes a day.
“No [extra fats were added] right, it was a low-carbohydrate diet. I did some [cardio] but I didn’t do a lot. I generally did something at the end of my weight training workout. I’d take about 15-20 minutes on the treadmill walking fast.”
While he admits his diet was strict, Zane shared that he did what was necessary to be contest-ready. According to the bodybuilding legend, his max weight in the off-season was 200 pounds.
“I was strict and my metabolism wasn’t slow, but it wasn’t really fast either. I did what was necessary and got in shape,” added Zane. “I generally competed – my best weight for competition was 190. I never went over 200 pounds in the off-season. I stayed in that 190-200-pound range all the time. I didn’t look upon it as a diet, it was the way I ate normally.”
Zane revealed his protein sources were steak, fish, and chicken. He added that he now eats eggs for breakfast and fish for dinner regularly.
“I would not eat way more carbs, I never did that,” Zane shared. “I had red meat almost every day. That was steak, fish, and chicken, and in more recent times, I don’t eat much red meat now, I eat mainly fish. Eggs for breakfast, fish for dinner.”
The most carbohydrates Zane would consume was 150 grams in a day. He underlined that he maintained a rigid diet, especially in the eight weeks leading up to a show.
“No never [200-300 carbs] in off-season,” shared Zane. 150 grams of carbs as a high-carb day [is the max]. No that’s something I did all the time, pretty much, I just did it more strictly before a competition and it wasn’t just a few days before it was months before. At least eight weeks before. I did [carb up on stage] not a lot but a little bit, one day usually, if the contest was Saturday, I would carb up on Friday and Saturday morning.”
Zane explained that diuretics would make him lose excess water so he dried out by sunbathing in Santa Monica or Palm Springs.
“No [diuretics]. No, basically, if I did, I would lose too much water if I did that. The other thing, I sunbathed a lot, I would go out lay and the sun and sweat, and that was sort of a diuretic for me. Both, I had a place in Palm Springs, I lived in Santa Monica, I’d go there on the weekends for two or three days and get sun and come back.”
In light of the growing number of bodybuilders dying, Zane opened up about some of the dangers present in the sport today. Zane worries that competitors are taking bad advice. Moreover, he implied athletes are now using shortcuts with drugs and/or synthol implants instead of achieving a physique steadily over time.
The sport has certainly changed since Zane’s time on top, but his methods and practices still hold value today as aesthetic bodybuilders in the Open class continue to gain momentum.
RELATED: Samir Bannout Tells Nick Walker to Hire Frank Zane as Posing Coach for 2023 Mr. Olympia Win: ‘Fix Front Lat Spread’
Watch the full video below from the Muscle and Fitness YouTube channel:
Published: 22 May, 2023 | 11:56 AM EDT
Samir Bannout Tells Nick Walker to Hire Frank Zane as Posing Coach for 2023 Mr. Olympia Win: ‘Fix Front Lat Spread’
Nick Walker has become one of the most exciting names in the Men’s Open division. In a recent Muscle Maturity Podcast, Samir Bannout explained why posing is the key to Walker winning his first Sandow in November.
Fans expect another exciting contest appearance from Walker later this year judging from his last two shows. He proved himself against a fierce lineup of talent in Las Vegas at the 2022 Mr. Olympia contest. Mamdouh ‘Big Ramy’ Elssbiay, the two-time defending champion, failed to bring his best and was thrown off the podium. Instead, 212-turned-Open competitor Derek Lunsford finished runner-up and Walker placed third in addition to snagging the Olympia Peple’s Champ Award.
As the highest-ranking Olympian heading into the 2023 Arnold Classic, Walker was considered the on-paper favorite in Columbus, Ohio. Despite the momentum, Samson Dauda defeated Walker. Fans and bodybuilding veterans found the results surprising, such as Samir Bannout, who questioned Dauda winning with perfect scores.
Athletes rep Bob Cicherillo named Dauda and Lunsford as Hadi Choopan’s biggest threats, but Bannout believes Walker could also make a push for the title in a few months. Bannout specified that Walker would need to make some drastic changes to his posing routines to contend for gold, however.
Samir Bannout Says Fixing Front Lat Spread and Posing Key to Nick Walker Winning 2023 Mr. Olympia
According to Bannout, if Nick Walker wants to win an Olympia title, he needs to master the front lat spread pose.
“Yeah, he needs help. Nick Walker can do it all, believe me, believe me, I know exactly what he needs. Nick Walker could be much better yet if he posed properly but Phil Heath that that ability to do an incredible lat spread, Phil Heath has it.”
“I don’t think he [Nick Walker] is hitting it the right way. When I do my lat spread I release the pressure from my chest I don’t pull, I like – I don’t flex everything, sometimes you have to sometimes unflex the area to let it look better.”
“Yeah Nick needs to work mostly on – he needs to make it flow. Nick, he bends his legs a little bit and he makes himself look shorter because his lower body, the more you bent the knee slightly and hunch a little bit, it’s going to take away – it’s going to make your upper body and your torso look a lot bigger and a lot longer.”
As far as body mechanics are concerned, Bannout suggested that Walker learn how to flex his legs when they are pushed together. In addition. he said curving the toes and twisting the torso could result in better muscle separation in side poses.
“Much more than that, he needs to know how to flex his legs when they are together. This is going to be difficult for him. You have to understand that when your legs are close together like this and you don’t understand how to flex them, you’re going to lose the separation if you don’t find the way to pose them when they’re straight. This is another thing. So, he might need to put his toes like that and flex from his hips and bring in the separation in his side and let it happen and oblique and waist, wow… he’s going to look way better if he can do it. It’s doable.”
Similar to the late Mohamed Makkawy, Bannout urged Walker to get a ‘psycho’ coach who can elevate his posing to the next level. He believes he or bodybuilding legend Frank Zane would be suitable posing coaches for the 2023 Mr. Olympia contest.
“You have to have the eyes. If he was with Vince Gironda two days, he’ll fix that problem for him. But we can’t bring Vince Gironda from his grave. Those guys are psychos. They will go crazy on you, ‘What are you doing!?’ I mean, that’s how Mohamed Makkawy got better you know. You noticed Makkaway with his hands, every little thing flowed. Now, these guys do the shit, the – so many jungles out there [on stage]. It is [painful to watch].”
Boasting over 40 years of training experience, Samir underlined the importance of teaming up with someone with a proven track record.
“I don’t want to be biased but if Nick Walker wants to be Mr. Olympia; I’m going to tell you what’s his medicine, if he listens to this, he’ll go, I don’t care how much Frank Zane is going to charge him, but Frank may not charge him. But you need to take someone who is fully aware of the flows and how to flex certain things and make it flow. It would be worthwhile for Nick Walker to do.
Or Maybe he’s not going to go to Lee Labrada because Labrada is helping Hunter, he’d show him how to do it the wrong way maybe or he could come to me, I’ll make sure that I feed it to him by the spoon within 48 hours,” Bannout explained.
“Remember, he hasn’t been around for too long. So, he’s improving every year. He’s getting better and better. So, when you know, when you talk to someone that’s been there done that, I only have over 35 years of training, maybe 40 [over Nick Walker] and posing experience and all this. So, it would pay off for him to do that.
Given the artistic nature of posing, Samir Bannout says Walker will only improve if he sees a specialist who understands how the body flows.
“You cannot dwell on ‘My nutritional coach is going to help me do it.’ No. That’s wrong. You have to go to specialists to treat certain areas. If you have health issues you go to a specialist. If you have a hormonal problem you go to endocrinology, not the dentist. This is what Nick needs to do. He needs to go to a specialist in this area [posing and presentation].”
Reflecting on his last two competitions, Walker is carrying resentment as he felt he should have won the 2023 Arnold Classic. He’s made it clear that he plans to use the off-season to bring a package that matches the fullness of his Olympia look while retaining the conditioning that saw him reach second last month.
You can watch the full video below, courtesy of the Old School Labs YouTube channel:
RELATED: Samir Bannout Recalls 1990 Olympia Drug Testing: ‘I Failed the Test’
Given the experience and posing expertise of Frank Zane, Bannout believes the collaboration could be the difference-maker for Walker heading into 2023 Olympia, where he will look to knock off the newly minted winner Hadi Choopan.
Published: 21 April, 2023 | 9:01 AM EDT
Frank Zane Shows Mike O’Hearn Great Exercise That Is Not Done Much Today
Mike O’Hearn joined Frank Zane for a workout including movements that are not done as frequently.
Frank Zane is one of the all-time great bodybuilders. At 79 years old, he has not stopped training in the gym and continues to share some of his knowledge with others. Recently, Zane was joined by Mike O’Hearn where the two went through some exercises that you might not see much today.
O’Hearn continues to show off a strong physique at 52 years old. He is a former Mr. Universe champion who has built an incredible following. O’Hearn has appeared on many magazine covers because of his natural physique.
Zane is known for being one of the pioneers of bodybuilding. He had battles with Arnold Schwarzenegger and even defeated the best to ever do it back in 1968. Zane went onto win the Mr. America and Mr. Universe title that same year. Over 50 years later, Zane still trains in his home gym and is not shy about helping others.
Mike O’Hearn has taken the same path as Frank Zane in recent years and shared a recent video to his YouTube page showing the encounter.
In the video, Zane is seen coaching O’Hearn during a set of dumbbell pullovers. Zane explains that this is a great exercise that is not performed much anymore. O’Hearn continues with a question to Zane asking what he would say if someone said that the lift causes injury.
“Maybe they would (get hurt), but that’s not me. So who cares anyway you know? I never was concerned with what people say. When I was in the gym, I never even talked to people. I just go in there and train,” Frank zane responded.
“Why don’t you go on social media and show them how to do it the right way? We don’t even have to mention them. Instead of going after people’s natives and criticizing, that’s just giving them attention. Just go out with something positive and say ‘ this is the way you do it.”
Mike O’Hearn went through movements and techniques of Frank Zane and likes hi mentality. He has been training for over 60 years and this mindset has not wavered one bit.
“You’ve got an old-school mentality that I just love. Because I feel like that it’s around the ones I came up with and everything. It’s like ‘yeah, great response it’ll hurt you it won’t hurt me’ it’ll enhance me. It was a minor change but I loved it better than what I do. It was more of a stretch than an over-exaggeration of technique.” Mike O’Hearn said.
Both Mike O’Hearn and Frank Zane have remained in great shape over the years. Contrary to belief, just because a motion is unorthodox or awkward, it does not mean that it will cause injury. This is exactly what Zane was showing here. In fact, it might be the most effective.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Frank Zane Reveals Favorite ‘Golden Era’ Exercise During Training Session With Mike O’Hearn
Frank Zane and Mike O’Hearn recently got together for a workout session.
When two bodybuilding legends get together for a workout session, it is wise to listen to what they have to say. Frank Zane and Mike O’Hearn recently linked up in California at the home gym of Zane. Here, the two were able to discuss bodybuilding and share some knowledge.
During the workout, Zane revealed that the wide, neutral grip pulldown is his favorite Golden-Era exercise. This is because it is equivalent as performing a wide-grip pull-up. Zane prefers this lift because he can use a hammer grip, which takes stress off the elbows. He finished his set in his home gym, which is a bit smaller than that of other athletes. Zane confirmed that he has all he needs in his setup.
The full video can be seen here courtesy of Mike O’Hearn’s YouTube page.
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Frank Zane is one of the best bodybuilders of all-time. He has three victories at the Olympia and Mr. Universe competitions. Zane has gone toe-to-toe with Arnold Schwarzenegger and Franco Columbu during his time at the peak of the sport. Zane won three consecutive Olympia titles from 1977-1979. He wanted to try for a fourth but did not get the chance because of a tragic accident. This forced him to compete at a lower body weight and was unable to bring the same look.
“I wanted to go four in a row but I never made it,” Zane said.
“The thing I learned in bodybuilding is when you’re competing, you not only got to be better than everybody else but you have to be the best you’ve ever been.”
This is something Mike O’Hearn knows about. He is a four-time Mr. Universe champion. During his bodybuilding career, O’Hearn has been featured on the cover of many magazines and event went into business as an actor. He was able to use his incredible physique to find success in other avenues.
The workout continued as Zane and O’Hearn began discussing the importance of posing. This is something that does not gain as much focus as it should and Zane believes this is because of ignorance. Posing is a form of exercise in its own right because of the static tension. This involves creating force in the muscle without changing the length of it.
Both Mike O’Hearn and Frank Zane continue training to this day. O’Hearn is still in incredible shape while Zane is still active with weights at the age of 79. This means they will both continue to be influential voices in bodybuilding and give advice that is well worth the listen.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Blockbuster Interviews with 3 Successful Bodybuilders
It was not until half a century ago that bodybuilding came to be recognized as an international sport. However, what most people don’t know is that it was pioneered by some people who dared to venture into something new. The sport has gradually grown in popularity and is now found in virtually every corner of the globe. In this article, we are going to highlight interviews with the three most successful bodybuilders in the world of fitness. We hope you will get inspiration from their sentiments to take your fitness career to a new level.
Arnold Schwarzenegger
Sometimes considered the most successful and greatest bodybuilder of all time, the former governor of California is a household name. Arnold Schwarzenegger immigrated to the united states to look for a better life. After a few years of trying to figure out what to do with his life, the former heavyweight champion finally found a place in fitness. Arnold has been interviewed numerous times but we are going to highlight one interview conducted by David Greene of NPR. This particular interview was very objective as it highlighted many aspects of Arnold Schwarzenegger’s career and life.
Interview Highlights
We may not be able to cover every detail of the interview but we shall highlight parts that are most relevant to bodybuilding.
On What Motivated Him to Venture In Bodybuilding
Like most successful sportspeople, Arnold’s bodybuilding career started by taking a rough path. Every one has an idol and his was Reg Park. In his own words, he stated.
“I saw this magazine that had my idol on the cover, Reg Park, who became Mr. Universe three times and won, and then ended up in the Hercules movie in the 60s. And so he kind of became my idol. And so then I started cutting out pictures of these bodybuilding magazines and weightlifting magazines and put them up on the wall above my bed, kind of to remind me every day this is what I ought to look like, train every day, and one day, I will be like that. So it was a kind of motivation vehicle for me.”
From his sentiments, we can see that he started looking up to someone he considered mightier, but look who he became. His was a matter of having a goal, in form of his hero, and working hard to accomplish it.
On Handling Challenges to His Career
People are hardly noticed in the early years of their career. It is at this stage that they get to enjoy a little bit of privacy. Once their star starts shining, they will be subjected to every kind of scrutiny. It was not any different for Arnold Schwarzenegger. As his star begun growing, so did the opposition, from within and outside. Here is what he had to say about his mother.
“But my mother looked at it in a different way… I took her into the bedroom, and I said look how I decorated my bed above here, the wall. She shook her head and, you know, didn’t say much. And I was kind of concerned why she didn’t really say something or didn’t compliment me of how well I decorated the wall. The next thing I knew was she flagged down the doctor, who every Wednesday, came with his little Fiat by our house. And she asked him to come up to the house and to look at my bedroom wall. And so… he came to the bedroom, and he looked at the wall, and she said: ‘Look at this. I mean, my son has all these naked pictures of men …’ “
Despite all the opposition from his mother, he still went ahead to prove her wrong by becoming the best.
Source: Talk of the Nation, via www.npr.org
Frank Zane
Frank Zane is another successful bodybuilder who won Mr. Olympia three times. Also considered one of the greatest of all time, this moving mass can only be compared to legends of Hercules, Zeus and Poseidon. With incredible physique that djrove women crazy, Zane was some kind of demigod between 1977 and 1979. It was at this period that he won the three Mr. Olympia titles consecutively. Fran,k Zane was interviewed by FLEX and this is what he had to say about his life and career.
Interview Highlights
It is important to know that Zane’s career spanned almost 40 years, but he was most active in the 70s and early 80s.
On How He Formulated His First Training Routine
“It was all by people I’d met, things I’d read and trial and error. When I first started out, I was about 18 actually younger I was about 16 or17 when I really got serious. I worked out every other day after school, doing upper body one day, legs the next. I kept that routine for a while and it worked well for me. Then, in the mid-late 60s, when I was living in Florida, I increased the number of workouts so that I was training six days a week, but it was still upper body one day, legs the next.”
When Asked About His Preferred ab Exercises
“Usually crunches and/or Roman-chair situps for upper abs. Leg raises or hanging knee-ups for upper abs, seated twists for obliques.”
His Response to Why the Current Generation of Bodybuilders Don’t Give Much Time to ab Training
“Worked for me. I just went by the example of those who had been training at Gold’s Gym in Venice when I got there. You know, in the late 60s Zabo Koszewski was there and he had the best abs and I figured, well, I’ll try it. He would do 500 Roman-chair situps in the morning and 500 leg raises in the afternoon and so that’s what I did. I figured if you had great abs and you had everything else, you’d look even better, and it worked.”
How Diet Played a Role in his Conditioning
“My diet was always very good, but volume training in itself really conditions you. If you go heavy, you’ll grow too, but boy, volume training really works you down to your core. To this day, I still practice volume, except now I will train three days a week or so.”
Comparing His Training Today and 30 Years Ago
“On the whole, it is, with lighter weights and less volume, of course. I have to say that I rely heavily on muscle memory these days, and it is a pretty amazing thing. I don’t have to train that much anymore to stay in decent shape, which is good because my joints couldn’t handle a lot of this work now. But there comes a point in your 60s when you hit a kind of age barrier, and the gains come slower and the accumulated stress you put on your body all those years adds up. It’s a bit of a balancing act – knowing how much to train to elicit results without aggravating old injuries.”
Source: Flex Magazine 2008
3. Flex Wheeler
We couldn’t leave the Sultan of Symmetry out of our best three for obvious reasons. Flex Wheeler was interviewed by bodybuilding legend Kevin Levrone. This was a very unique interview because it was just two legends having a chat and digging into the past. There are a few points we can pick from the chat. Here is how the interview went down.
Interview Highlights
When Asked Who Was the Most dreadful Competitor He Ever Faced
On this, Wheeler did not hesitate to mention Ronnie Coleman and Dorian Yates. He also went ahead to state that he could have easily defeated Ronnie Coleman in the 1999 contest but admitted that Ronnie was a great Mr. Olympia.
Related Article:: 6 Famous Mr. Olympia of All Time
About Back-to-Back Weekly Competitions
Like most bodybuilders of his time, Flex Wheeler didn’t find it difficult to compete every week. He had to squeeze in time for training every week in anticipation of the next contest. It was a time when bodybuilding as a sport was picking momentum so there was motivation all around.
The Hardest Training Partner Flex Ever Had
A training partner plays a crucial role in shaping and influencing one’s mindset. He/she instills the spirit of competition and this goes a long way in preparing you for major contests. Flex Wheeler revealed that Chris Cormier was the hardest person he ever trained with. Being one of the strongest bodybuilders at that time, Cormier pushed Flex to his limits, thus turning him into a beast.
Source: https://www.evolutionofbodybuilding.net
Overall
As you may have noticed, the three interviews have valuable lessons any bodybuilder can use to make an extra stride in their career. We have tackled unique aspects of bodybuilding in each, from personal struggles to training routines. Arnold Schwarzenegger, Frank Zane, and Flex Wheeler all looked up to someone and worked their way up to reach that level. And in most cases, the prodigy goes ahead and becomes better than their idol. That is a hell of a motivation for any bodybuilder who wants to put their name on the world map. You can follow up on the full interviews from the sources indicated.
79-Year-Old Frank Zane Is Still Crushing The Gym
Frank Zane recently shared some of his favorite exercises on Instagram.
Frank Zane is one of the all-time greats in the sport of bodybuilding. He totaled three-straight Olympia victories from 1977-1979. It is no surprise that this iconic bodybuilder is still in the gym and doing it at 79 years old.
Zane recently shared one of his favorite exercises to do while training biceps. It is an incline-curl variation that is performed laying face down on an incline bench and having arms hanging down with the dumbbells in hand. Zane took to Instagram to share the video.
“This puts tension on your biceps right at the top. So you let the dumbbell hang down, and you curl up, and stop at the top and then go down slow,” Zane said in the video.
“You want to develop a rhythm when you’re doing them. Rhythm is what counts… You want to do about 10 reps… It’s a great exercise for peaking.”
Frank Zane is known for his battles with the likes of Arnold Schwarzenegger. He has over two decades of experience on stage and when he speaks on exercises, it is wise to listen. This is not the only exercise that Zane has provided wisdom on. He does not post on social media much but when he does, it is to teach and share over 50 years of experience in training and bodybuilding.
Back in June of 2020, Zane gave some tips on how to build up your triceps. This was done without any special machines, which Zane said “no special equipment needed if you don’t have access to machines.”
Frank Zane is a legend in the bodybuilding world. He took home a Mr. America and Mr. Universe title in 1968 to go along with his three Olympias. Even though he is decades out of competition, Zane still has the mind and motivation to not only train himself but to share his knowledge with the next generation.
Zane has been motivating and inspiring weightlifters for years now and that is not going to change. Even at 79 years old, Zane has a lot to offer and he can help anyone better themselves by just listening to the words he has to say.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
How This Frank Zane Workout Can Boost Gains & Save Time
These workouts from Frank Zane are great as a three-day training cycle to still see awesome growth.
Frank Zane is a retired professional bodybuilder and three-time Mr. Olympia champion. As a member of the IFBB Hall of Fame, his physique is one that history remembers given his methodical approach to symmetry and proportion.
When it comes to working hard, looking to the pros and those who have gone before us is a great way to boost all our gains. They’ve done it before and are living proof of what can happen when you grind in the gym. So many websites and influencers claim to know exactly how to get a massive and shredded physique but at the end of the day, why not look to Olympia legends for that sought after advice.
Frank Zane is a legend in the bodybuilding world, and although he has since retired, his workouts still hold clout as ones to boost your growth and give you an aesthetic you want most.
Full Name: Frank Zane (IFBB Pro Bodybuilder)
Weight
Height
Date Of Birth
185 lbs.
5’9’’
06/28/1942
Division
Era
Nationality
Under 200 lbs.
1960, 1970, 1980
American
Frank Zane sought an approach that saw him lifting heavier and he programmed what is seen as a three-way split used by bodybuilders and amateurs alike. For its ability to boost gains and save time, this style is one to try especially given our busy schedules. Let’s check out this awesome workout from Frank Zane and see if we can get the right proportions like Zane did himself.
About Frank Zane
Frank Zane is a former American pro bodybuilder known for his extreme focus on symmetry and proportion. Given his strict attention to detail with supplementation and a Bachelor of Science degree from Wilkes University, he was given the nickname “The Chemist”. His pro debut in 1961 at Mr. Pennsylvania would spark a long career that would put his physique in the history books as one to not take lightly. Competitors feared Zane and his shredded physique for they knew what a fierce opponent they were up against.
This proved to be true, for Zane would go on to win the Mr. Olympia contest three years in a row spanning from 1977 to 1979. After that, with a string of injuries and minor setbacks, he would see the podium a few more times but never quite managed to squeeze out another Olympia win. He retired in 1983 and became an author, as well as appearing in a few films. His induction into the IFBB Hall of Fame cemented his legacy in the history books as one of the top bodybuilders of all time.
Frank Zane Training Routine
Frank Zane’s training routine saw a three-way split when it came to exercise and how he structured his workouts. Working with heavier weight, he would use one powerlifting movement in each workout that was modified to his personal preference. By dividing these workouts up into three sections, it allowed him to capitalize on efficiency while not sacrificing any work to each respective muscle group. This would ensure that he could continue regularly training without dealing with unwanted soreness or fatigue.
Workout #1: Back, Biceps & Forearms
Exercise
Sets
Reps
Deadlifts
6
10-12
T-Bar Rows
3
10
Front Pull Downs
3
10
One Arm Dumbbell Row
3
8
One Arm Dumbbell Concentration Curls
3
8-10
Alternating Dumbbell Curls
3
8-10
45-Degree Incline Dumbbell Curls
3
8
Barbell Reverse Curls
3
10
Seated Barbell Wrist Curls
3
10
Workout #2: Legs & Calves
Exercise
Sets
Reps
Squats
6
10-12
Lying Leg Curls
3
10-12
Leg Extensions
3
10
Standing Calf Raise
3
12
Donkey Calf Raise
3
12
Seated Calf Raise
3
8
Workout #3: Chest, Triceps & Shoulders
Exercise
Sets
Reps
Barbell Bench Press
6
10-12
Incline Dumbbell Press
3
10
Decline Dumbbell Flys
3
10
Dumbbell Pullover
3
12
Close Grip Bench Press
3
10
One Arm Overhead Extensions
3
8
V-Grip Press Down
3
8
Bent Over Dumbbell Lateral Raise
3
8
Side Cable Raise
3
8
Ab Workout
Exercise
Sets
Reps
Leg Raise
4
25
Crunches
4
25
Seated Twists
1
100
Hanging Knee Ups
4
25
Cable Crunches
4
25
Round 2: Seated Twists
1
100
Featured Supplement
While Frank Zane was given the nickname “The Chemist” for his precision with supplementation, he knew how important it was to find the right supplements to boost growth, as well as work towards an efficient recovery. Since we all know the benefit of great supplements and what they can do for our gains, we wanted to share with you a solid protein supplement that is vital in boosting growth and working towards a quality recovery. While finding a good supplement can be challenging, we hope to make your life a bit easier by providing you with an awesome product.
Transparent Labs 100% Grass-Fed Whey Protein Isolate
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Wrap Up
Frank Zane has already cemented his place in the bodybuilding history books with three Olympia wins and a reputation for having a carefully sculpted and proportioned physique. Now its our turn to take the reigns and seek to mirror what Zane did during his illustrious career. This workout is one to try for it will really work to boost all of those gains and give you what you want most out of your workouts. This great three-way split workout is one to give you the best benefit out of an awesome workout that you need.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Frank Zane Instagram
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