Frank Zane was mission-focused anytime he hit the gym, and that hasn’t changed since retirement. In an August 5 Instagram post, Zane shared his secret to shorter, more efficient workouts.
From 1977–1979, Zane dominated the Men’s Open landscape in the IFBB Pro League. En route to building his legacy, he defeated all-time greats like Arnold Schwarzenegger and Robby Robinson. Zane’s near-perfect symmetry and balanced proportions helped him achieve three consecutive Mr. Olympia titles.
At 84, training demands have changed for the bodybuilding icon, but he hasn’t slowed down. Like Dorian Yates, Zane doesn’t feel there’s a need to spend hours at the gym to build muscle. He argues that with smart exercise selection and consistent effort, you can achieve your physique goals in less time.
Frank Zane Shows How to Train Smart and Capitalize on Shorter Workouts
In the Instagram post, Zane explained that targeting multiple muscle groups simultaneously can make workouts shorter and more efficient.
“Train smart. Want to get the most out of a shorter workout? Do exercises that work more muscle groups at a time. Engage multiple muscles at once—helping you build strength, and make that workout more efficient,” Frank Zane shared in the post.
He emphasized building your fitness routine around these essentials:
- Squats – for quads, hamstrings, glutes, and core
- Deadlifts – for back, hamstrings, glutes, and forearms
- Bench Press – for chest, shoulders, and triceps
- Chin-Ups – for back, biceps, forearms, and shoulders
Making the most of shorter workouts remains a popular goal in the fitness community. Coach and ATHLEAN-X founder Jeff Cavaliere recently tackled the challenge. He offered a 30-minute back and chest workout and focused on adjusting intensity during each exercise. The session only required a bench, dumbbells, and resistance bands.
Yates, a former six-time Mr. Olympia, has always advocated for shorter workouts. His high-intensity approach, inspired by the late Arthur Jones and Mike Mentzer, centered around shorter training times but pushed sets to failure to force muscle growth. “The Shadow” has also fired back at misconceptions around his training system, adding that it’s not about lifting heavy weight, but controlling it in a safe manner.
Frank Zane continues to guide the next wave of lifters, from average gymgoers to established IFBB Pro bodybuilding competitors. He believes these four exercises are fundamental movements that helped him build a Mr. Olympia-caliber physique.
