Maintaining constant tension in the muscles with lighter weight will help your body grow.Your BMR (Basal Metabolic Rate) is the amount of energy in calories your body requires to function at complete rest. And you need to leave your ego at the door when it comes to training.įocus on the movement at all times – even if that means using less weight. So, what can we learn from him? If you want to build the best physique, diet should be your number one focus.
His extensive knowledge on nutrition and exercise movements make him a wealth of information.
#Bodybuilding macro diet plan full
Focus on a full range of motion by using less weight and squeezing the muscles during the movement. Beginners often try to curl heavy weight by lifting with their legs and using jerky motions. When doing arm movements, Frank always says how important it is to stretch the muscle. 5th exercise: Leg curl 4 x 10 superset with donkey calf raise 4 x 15.4th exercise: Barbell stiff leg deadlift 4 x 8-12.3rd exercise: Leg blaster squat 4 x 6-12.Instead of pausing, you should immediately bring the legs back down slowly to focus on constant tension in the quads. For example, most people will lock their knees out at the top of a leg extension. 5th exercise: One arm cable lateral raise 4 x 10-12įor most leg exercises, Frank believes that constant tension is important for muscle growth.4th exercise: Dumbbell lateral raise 4 x 10-12.3rd exercise: Incline bench rear delt fly 4 x 8-12.2nd exercise: Upright cable row 4 x 8-12.1st exercise: Seated dumbbell press 4 x 6-12.Shoulders are the focal point of the upper body, which is why Frank believed they were one of the most important muscle groups. But it’s important to develop all three sections of the deltoids. 6th exercise: Dumbbell pullover 4 x 8-10Ĭapped shoulders were another strength for Frank Zane that helped with his overall symmetry.5th exercise: One arm dumbbell row 4 x 8.3rd exercise: Bent over barbell row 4 x 6-8.2nd exercise: Wide grip seated pulldown 4 x 8-10.Frank was so successful as a shorter bodybuilder, because he was an expert at shaping his physique. There are different upper body exercises that will help complement a thin waist. 4th exercise: Standing cable crossover 4 x 10-12įrank believes that developing the back is crucial to building the v-taper.3rd exercise: Flat dumbbell fly 4 x 10-12.2nd exercise: Incline barbell bench press 4 x 6- 8.1st exercise: Flat barbell bench press 4 x 6-8.Here’s some of the chest exercises he did. Frank had a squared off look that fit with the rest of his frame. It’s important not to overdevelop the chest as this can make the shoulders appear smaller. Frank Zane WorkoutĪ post shared by Frank Zane Chest WorkoutĮven though Frank Zane wasn’t the biggest bodybuilder during his time, he still had a full chest. This helped him figure out what worked and what didn’t work when dieting.
He would take a ton of photos and judge how his body responded to what he was eating. Most bodybuilders focus on their weight and body fat percentage.īut Frank Zane had a different approach during his career. This is one reason why intermittent fasting is so popular today. When your body is hungry, it’s in a natural fat burning mode. In a 2019 interview he described this process as staying hungry longer. Here’s what a sample day of eating may have looked like for him: Meal 1ģ soft boiled eggs, 8 ounces of calf liver and baked yamĨ ounces of steak, cottage cheese and vegetablesĨ ounces of ground beef and a large saladįrank noticed his body would lean out when he increased the amount of time between meals. If he weighed 200 lbs for example, that would mean 200 grams of protein and 100 grams of carbs. Frank would eat one gram of protein and half a gram of carbs per pound of bodyweight. The golden era of bodybuilding was all about high protein, moderate fat and low carbs. A post shared by Frank Zane Frank Zane Diet
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