Frank Zane is still offering insightful training tips since his retirement. In an August 18 Instagram post, the bodybuilding icon unpacked his three rules for proper training that can help you build muscle injury-free.
Zane defied the odds to become a three-time Mr. Olympia champion. He was outsized by his contemporaries, including Arnold Schwarzenegger and Lou Ferrigno, but he was known for his exceptional shape, proportion, and conditioning. “The Chemist” was resourceful throughout his career, using visualization and sunbathing as a natural diuretic.
Zane remains an authority figure in the IFBB Pro League. At 84, he continues to offer fans and athletes tips he’s picked up through the years. Whether it’s building muscle or taking a strategic layoff, he has proven strategies for building a championship-caliber physique.
Frank Zane’s 3 Rules for Proper Training
Find Zane’s three rules for proper training below:
- Proper Form
- Time Under Tension
- Rep Ranges
Proper Form
First, Zane underscored the importance of using proper form, which can make training more effective and reduce injury risk.
“Ensuring exercises are performed correctly to maximize effectiveness and minimize injury risk.”
Time Under Tension
Next, he explained that maintaining muscle tension during resistance training can promote growth.
“Learning how to maintain muscle tension during workouts to promote growth.”
Rep Ranges
He also believes in manipulating rep ranges depending on specific training goals:
“Understanding the ideal number of repetitions for different training goals,” shared Frank Zane.
Zane isn’t the only Mr. Olympia to swear by time under tension (TUT) for muscle growth. Recently, former four-time champion Jay Cutler stressed the importance of muscle tension during workouts. He believes focusing on TUT instead of pushing heavy weight for high reps has helped him retain size and leanness since stepping away from the stage.
Popular 1990s Open bodybuilder Lee Priest also incorporates TUT during training sessions. He broke down how to build an impressive back with just calisthenics and TUT.
“It’s all about just putting the muscle under time under tension, using your body as the weight. I said, if you’ve done just chin-up after chin-up, and by the end of a three-month lockdown, if you’re doing over a 100 chins a day, you’re going to get a good back,” shared Lee Priest.
Zane hasn’t forgotten the training strategies that helped propel him to the top of the sport. He credits these three training rules for helping him build muscle safely and effectively.
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