Hey everyone this is my first post on the board and I just wanted to say what’s up? Anyways to my question I was wondering if anyone on this forum has any Frank Zane training routines. Alot of other Bodybuilders have routines out there but I want to study and learn from his routines & strategies for training.
Thanks,
Brett
If you’re a beginner I would reccomend reading through the site and finding a routine from Waterbury, et al…start with those first and work your way up i guess. Many on this board will tell you to start with the basics first.
I am new to this board but not a newbie for training. I am just really looking for good info on Zane’s workout and training principles. If anyone has one of his old books or something that has a good workout in it and other good stuff feel free to post.
Fine, I’m in a good mood. I have a bodybuilding superstar book that I bought in high school that has a routine from most major bb’ers. All they had for Zane was chest:
Bench (pyramid) 6-8 sets x 6-10 reps
Low Incline DB Press 6x10
Low Decline Flys 6x10
DB Pullovers 6x15
It said he could rep 315, which is probably the most useful thing from his section. I also recall from a special Mr. Olympia of the past M&F that had his split, it was something like:
Day One: Chest, Back, Shoulders
Day Two: Arms
Day Three: Legs
Then an off day & repeat, legs and arms might be reversed though.
Go to his website, I think it has his training split posted up there.
His website would be a good start, but I’d also recommend checking out his book “Mind, Body, Spirit”:
It goes through an entire year’s worth of his training, talking about workouts, exercises, sets, reps, and the weights he used.
It’s surprisingly basic stuff actually. Mostly days were Back/bis, chest/shoulder/tris, and legs; most of it for 3 sets of 8-12 reps. And he often trained abs as a cardio session, supersetting time on a cardio machine with an ab exercise. The book also has a whole bunch of his poetry, thoughts, and other pretty cool notes.
[quote]ninesemesters wrote:
Bench (pyramid) 6-8 sets x 6-10 reps
Low Incline DB Press 6x10
Low Decline Flys 6x10
DB Pullovers 6x15
… I also recall from a special Mr. Olympia of the past M&F that had his split, it was something like:
Day One: Chest, Back, Shoulders
Day Two: Arms
Day Three: Legs[/quote]
I used to have his training book. His typical split for upper body was actually push-pull:
Chest-Delts-Triceps
Back-Biceps-Forearms
He used to be way high volume in his competition days, but has backed off a lot for the training he puts clients through now.
Check out that web site.
Thanks for all of the info. I am thinking about checking out that book! One other things to mention is that I am over at my buddies house looking at Arnold’s Encyclopedia of BB.
Dang most of the training splits he goes over in the book are kinda way too high volume with too little rest. Anyone else agree with me or had success from the routines in Arnolds book?