Frank Zane's - Blog

Building the Body Winter issue

2012-01-27T07:34:00.000-08:00

I hope you are enjoying a wonderful new year and your training is going well. The Winter 2011 issue of Building the Body is being mailed to subscribers on February 1st and 2nd. Interesting articles include:

1. My Kindle - If you don't have an e reader think about getting one. I did several months ago and now I'm carrying around a library of my favorite 120 books. And we now have 2007, 2008, 2009, and 2010 issues of Building the Body available from Amazon as Kindle editions with Barnes and Noble Nook to follow..

2. An Interview - is one of the most accurate I've done, they got the facts right and you can read about it in this issue.

3. Kicking Back is about the value of dumbbell kickbacks for shaping and defining the triceps and it's value in healing elbow injuries.

4. Masters Mr. World contest was held December 10th in Miami, Florida, I was there and it was no surprise that Dexter Jackson won the 100K first prize. Read all about it.

5. Emotion and Health - Recent research has found that heart focused, sincere, positive feeling states boost the immune system while negative emotions may suppress the immune response for up to six hours following and emotional experience.

6. The Success of Chad Brandt - Just by studying and following instructions in my High Def Body and Workouts books and DVD, Chad got in the best shape of his life. See his amazing progress photos.

7. Email about nutrition - Here's what's been working best for me and my clients.

8. New Zane Experience 2012 rates - This is a good year to do a 1, 2, or 3 day Zane Experience, rates have been lowered as an economic incentive.

9. The Psychology of Possibility - Learn how going to failure in your workouts can lead to learned helplessness: failure leads to pessimism which leads to depression. Here's how to overcome this vicious cycle.

10. Advantages of 1, 2, 3 and 4 sets per exercise is a valuable guide as to when you should do more sets. It works!

11. Crooked Calf Raises - by pointing toes in a specific direction you can work inner head of one calf and outer head of the other at the same time and change the shape of your calf development over time.

12. Body by Play by Roshi Ken O'Neill is a fascinating exposition on how to experience the joy of training.

13. Frankly Speaking - Bodybuilder and photographer Bob Delmontique a long time friend, client, and advisor recently passed away at age 92. We will miss him.

Best Wishes in 2012

2012-01-02T13:06:00.000-08:00

Greetings,
Another year is upon us and like everyone else we are planning projects and setting goals for 2012. I'm currently working on getting the Winter issue of Building the Body quarterly completed and will post when it's ready in a few weeks. Took some time off from training by going back to the Masters Pro World in Miami Beach Dec 10th, have been back to regular workouts for a few weeks. Still training three times a week and plan to step it up by the end of January. Been busy coming out with Kindle edition of Building the Body and currently there are 16 back issues available from Amazon for Kindle readers. Plan to get a few more years on there by the time Arnold Expo rolls around the first week in March.
All the best,

Frank and Christine

Frank in Miami Beach Dec 10th

2011-12-08T10:52:00.000-08:00

Hello,
I'll be at the Miami Beach Fillmore in the Jackie Gleason Theater signing my two books High Def Body and the Workouts on December 10th from 10 am to 5 pm. Then at 7 pm the 'showdown' begins and I'll be introducing a few of the contestants. So be sure to stop by and say hello if you are in the area, the address is 1700 Washington Ave, Miami Beach, Fl 33139.

Frank Zane

Building the Body mags on Kindle

2011-12-01T09:11:00.000-08:00

We now have 8 issues posted on Amazon.com as Kindle editions, Spring, Summer, Autumn, and Winter issuesof Building the Body quarterly for 2010 and 2009 click on http://bit.ly/7DdBD4. Also my Mind in Bodybuilidng course is posted as well, click on http://www.amazon.com/dp/B00642K65M. We will be publishing 2008 soon along with 2007 with plans of getting all issues back to 2000 or so in the next month(s).

I'm getting ready to travel back to the Masters Pro Mr. World in Miami next week. Spoke with Samir Bannout on the phone recently and will check out his posing when I get to Miami, he says he's in great shape and considers Dexter Jackson his main compettion. I'd add Ron Coleman to the list and it should be an interesting contest. I'm really looking forward to see what these guys over 40 look like. I'll be doing a signing of my new book High Def Body on Saturday December 10th during the morning and afternoon at the Eden Roc hotel in Miami and hope to see you there.

My training is going well, still training three times a week and gradually getting in better and better shape. Aside from a sore elbow which i'm doing therapy for (ultra sound, ice, and using Salon Pas patches during workouts) the body is shaping up and should be in peak form by summer.

All the best,

Autumn 2011 issue of Building the Body quarterly

2011-11-16T12:03:00.000-08:00

Hi,

We have just mailed the Autumn 2011 issue of Building the Body quarterly. Printed on high gloss paper it has some of the best reproduced photos I've seen. Here are the articles:

1. The Workouts Challenge -- Complete Frank's year long program in the Workouts book and win another copy. Learn how.

2. How to Stay Motivated-- Some of the ways Frank has used to keep training for over 50 years.

3. Sheer Effort -- Almost a century ago psychologist William James wrote about the phenomenon of 'second wind'. How do you get it?

4. The Aftermath -- Here's what you can expect after a proper workout.

5. How to Grow -- Gaining muscular bodyweight requires you work the big bodyparts, especially thighs. The key to growth is squatting but you need to do it sayfely.

6. The Elbow -- how to prevent injury and what to do to heal inner or outer elbow injury if it occurs.

7. E mail -- Find answers to some of your own questions asked by others.

8. Vita Minz Plus is a new multiple formula supplement rich in anti-oxidants we've been using.

9. My Favorite Arm Workouts too place training for 1976 Mr. Olympia. Find out exactly how I did it.

10. Training with Mr. Olympia is the story of the remarkable improvement of Jesse Fernandez in only 8 weeks!

11. Reflections on the Golden Years includes some photos of the crew who trained at the original Golds Gym in the early 70s.

12. Know yourself -- How do you think you look? Is it the same as others see you? Learn how different kinds of symmetry reflect self knowledge.

13. Rank Theory is about how depression evolved in society and signs of it in the outcomes of bodybuilding competitions.

14. 2011 Mr. Olympia Impressions -- Phil Heath took the title and from what I can tell from the photos he's the best Mr. O in a while.

15. My Workout -- Here's my exact workout routine as of late.

16. Frankly Speaking about past books and upcoming book on Symmetry.

17. Special Gift Offers for the holidays! Check them out.

We have just e published Amazon Kindle versions of the four 2010 back issues of Building the Bodys, please check it out at http://bit.ly/7DdBD4

All 2011 back issues are still availabe for $6 each in USA, everywhere else add $3 postage per issue. Watch this site for updates on our e publication of all the back issues of Building the Body as well as upcoming books. My Mind in Bodybuilding is also in Amazon Kindle version.

updates

2011-11-07T13:32:00.000-08:00

Hello,

Lots has been happening in Zane world lately. We have a new web person who is helping me do things I've been unable to in the past. We now accept Paypal on website orders and as a result we've been getting more response. We've also just put my Mind in Bodybuilding book on Amazon.com for Kindle readers. I got one of these several weeks ago and now have over 100 of my most important books loaded on to it, it's the wave of the future. Go to this Link: http://www.amazon.com/dp/B00642K65M to learn more about the book.

Right now we are putting the 2010 issues of Building the Body quarterly on Kindle as well, these issues should be available in a few weeks, Then, every few weeks thereafter, more back issues will go up, it's a chance to read those back issues you missed all the way back 10 years or so. I've located about 38 issues on CD and will be formatting them for publication.

The Autumn 2011 issue of Building the Body quarterly will be mailing to subscribers starting November 18th. After the next issue (Winter 2011) is published, the four 2011 issues will be made available on Kindle, the price for each Kindle issue will be $4.99.

My training is going very well, weighting about 180 and growing more muscle training three times a week. If you are a Zane Experience graduate and would like to join me for workouts at noon Tuesday, Thursday, and Saturdays email me at zane0001@aol.com for details

About Facebook

2011-10-18T17:24:00.000-07:00

Approximately one month ago I became aware of a Facebook page that had been created in my name by a fan. While I was flattered by the compliment I was not happy that these people were posting comments in my name without my knowledge or permission. Many people thought it was me personally but it was not. After making contact with the author of the page, he gave me an email allowing me to post by writing ten words or less, i.e. all that I could squeeze into the subject page of the email. I also could post photos by attaching them to the email.

So that's my current situation, these guys won't relinquish direct contact to the page for me, only allowing ten words or less per post. That's why my post gives the address of my blog site. If you want to know what's on my mind that's what my blog site is for, to let you know what's really happening. The url to the facebook page is www.facebook.com/FrankZaneBodybuilding

Just finished sending out tons of High Def Body books and I'm in the midst of my next book 'Symmetry' scheduled for publication in 2012. The Autumn 2011 issue of Building the Body Quarterly is under construction and almost finished, I hope to have it in subscribers hand before Thanksgiving.

Don't know if readers realize that I write a column for On Fitness magazine and have been doing so for years. Best place to find the magazine is at Barnes and Noble or by subscription. The mag is geared for personal trainers.

Training is going great, been hitting it three times a week with my training partner Jesse, working Back biceps forearms abs on Monday, legs and abs on Wednesday, and Chest shoulders triceps abs on Friday. Finally after not being able to train right for the last three years I'm growing again and may even surpass my prior best condition of 5 years ago by the time I reach my 70th birthday in June 2012. I'm taking photos every month and while the first few sets were hard to look at, I can see lots of progress on the last batch. Thank you muscle memory!

keep training seriously,

Frank Zane

http://www.facebook.com/FrankZaneBodybuilding

photo: Shawn Ray and Frank holding his Mr. Olympia trophis in Frank's San Diego gym.

HIGH DEF BODY BOOK JUST CAME IN!

2011-09-26T12:56:00.000-07:00

I'm please to announce the publication of High Def Body, a 224 page training manual containing everything. It's all here in one book: progressive workout routines, aerobics, stretching, how to gain muscle sensibly, how to attain maxium definition though diet, delicious recipes, incredibly detailed protein/ vitamin/ mineral/ enzyme/ amino acid supplementation, ab work, and the right kind of workouts, Christine's Feminine Physique routine, weight training for children and oldsters, and lots of new photos. There's a big section on training the mind and energy conservation (which is the neglected component of bodybuilding) and stress management.

We are mailing orders this week so those who ordered in advance should be getting their autographed copy soon,
Thanks for ordering,
Frank Zane

Building the Body Quarterly Summer 2011

2011-08-23T12:41:00.000-07:00

The summer 2011 issue of Building the Body Quarterly will be mailed out shortly. It contains interesting articles about motivation, training and dieting that add insight to training procedures.

Pilgrimage to Aspiration Ground tells of Frank's and trip and musical performance in New York City.

Challenging Impossibility is a film about the lifting exploits of Sri Chinmoy. Read about the reception at the Tribecca Film Festival.

Repetition is the basis of learning tells about what kind of effect repetition has on your training results.

Is Selective Growth and Fat Reduction Possible? It is to a certain extent. What is the extent?

The Diet for a Lifetime deals with optimum way to take advantage of free form amino acid and protein supplementation to the diet to increase nutrient density.

High Def Body Frank's newest book is being released September 15th.

Pre-order now and receive a color 8 by 10 autographed photos free!

Steven Langham makes an amazing transformation as he pushes 70 years of age.

The Weider Museum had its grand opening at the University of Texas in Austin. Many bodybuilding notables and strength athletes attended along with Joe and Betty Weider. The event was hosted by Jan and Terry Todd.

Overcoming Ice Cream Addiction and other junk food splurges is possible when you substitute something even tastier in it's place.

Dangers of Pro Hormone Use -- It ain't safe. Here's why.

Ernest Dreams about Waking Up in the ongoing saga of the growth of Ernest Eagleheart.

Frankly Speaking about upcoming goals and events.

Building the Body quarterly magazine is Frank's hard copy 32 page publication written by Frank and other bodybuilding experts. A unique feature is that there is no paid advertising, just information about what Frank has found to work best. It's $24 a year or two years for $40 (8 issues).

NEW! High Def Body book

2011-07-13T10:42:00.000-07:00

Hello,
I've just finished my new book High Def Body and it is scheduled to be published in August. Here's the story: My two courses Zane Body Training Manual and High Def Handbook which were published as 64 page booklets are now out of print and have been expanded into a 224 page book. I say 'expanded' because extra material has been added, e.g. Children's and senior citizen's weight training programs, women's full body workout program, beginner's full body workout routine, two way split routine, 3 way split Growth Routine, 3 Way Split Zane Experience Routine, Advanced Competitive Routine, and the High Def Ab routine all 5 levels. Photos illustrate everything and the book is filled with many new never published physique photos. There's lots of material on meditation and mental training to build a positive attitude and enhance deep relaxation and stress management. In short, all the most important training information is now in one volume. It is a complete reference manual for personal trainers and bodybuilders of all levels of fitness. Price is $29.95 plus postage and we've been taking pre orders, not charging credit cards until the book ships in late August. I'll post updates on this site and the ad will appear on my website www.frankzane.com in a few weeks.
Later,

Building the Body Spring 2011

2011-05-20T05:57:00.000-07:00

The Spring 2011 issue of Building the Body just arrived from the printer and we are mailing it out over the next few days. It’s a little late but worth the wait. Here are the contents:

Arnold Expo 2011 in Columbus, Ohio was bigger than ever, read about what went on.
The Joy of Training Light – Not the best way to grow bigger muscles, nevertheless doing higher reps with lighter weights and slower negatives gets the blood pumping and tones the muscles and is the best way to ease back into regular more intensive training.
The Wrong Turn – Master trainer Larry Kay explains how bodybuilding ended up in it’s current position. It’s an interesting analysis.
High Def Body is the title of my new book which combines and updates Zane Body Training Manual and High Def Handbook (both of these are going out of print as our supply is almost sold out).
Accelerate Healing of Injuries by Larry Scott gives great advice on how to heal quickly based on the first Mr. Olympia’s training experience.
Love My Gym – I’ve built several gyms over the years, all under 1000 square feet, here’s the equipment and why I like my present gym best of all.
Philmont Scout Ranch in Cimarron, New Mexico was where I became motivated to start weight training.
Weightlifting for Kids? -- How old must a kid be to start weight training? New evidence suggests a younger beginning.
Being Jack La Lanne – His passing left big shoes to fill. I was enjoyed meeting and working with him. Here are some his favorite sayings.
Ernest Chants the Warrior Syllables – What are they and what’s the benefit of chanting?
Frankly Speaking – About to leave for Tribeca Film Festival, read the details in Summer issue coming out in July.

This issue is graced by beautiful color covers taken in Marina del Rey by the late Artie Zeller in 1972, one week before the NABBA professional Mr. Universe which I was fortunate enough to win. Building the Body is distributed by subscription: $24 a year, 26.28 in California, $30 in Canada and Mexico, $35 overseas. Subscribe and receive a 10% discount on food supplements. It’s a unique publication, no paid advertising, just honest training advice. Subscribe now!

Tribeca Film Festival

2011-05-05T06:25:00.000-07:00

Hi,
Returned from Tribeca Film Festival over a week ago where we previewed the film Challenging Impossibility in which I'm featured. It's about the weight lifting exploits of Sri Chinmoy. Had a great time and there will be a full report in the Summer issue of Building the Body Quarterly Magazine. In the meantime we are waiting for the Spring 2011 issue to arrive from the printer (it's late but the Summer issue will be out early). Also working on a new book The High Def Body. Will post table of contents of Spring issue soon,

NYC book signing

2011-04-20T08:42:00.000-07:00

Greetings,
Just finishing up the Spring issue of Building the Body Quarterly and will post when it is ready for mailing. Saturday, April 23rd I'll be doing a book signing on my new Workouts book at the Sri Chinmoy Weightlifting Museum in Manhattan, 18 Jay Street, New York, ny 10013, (in the Tribecca area between Greenwich and Hudson) from 3 to 5 pm. Hope to see you there if you are in the area,

Return from Arnold Expo

2011-03-12T11:31:00.000-08:00

Arriving home early Tuesday morning (3 AM due to flight re-routing) I'm sufficiently recovered from the massive expo (close to 200,000 attended) to say something about it. Friday was a big day at the trade show and Saturday was even bigger. I didn't get to see the physique competitions since our 2 piece band was booked to play at the Hyatt Capital Square Saturday night. With Dave Bott on keyboards and me playing various harmonicas, we did instrumentals for an hour. Arnold showed up toward the end and we caught up briefly on the past year. We recorded the music and I'm going to get started editing it as soon as I get more caught up with publishing. Sunday was a relatively quiet day at the expo after a mad house of activity on Friday and Saturday. I'm putting the Spring 2011 issue of Building the Body quarterly together now; watch for a detailed write up of the weekend.

2011 Arnold Expo

2011-03-01T09:34:00.000-08:00

March 4,5,6th are the dates for Arnold Expo at Columbus, Ohio Convention Center this year. Just found out my booth number and it is booth #1, all the way to the back of the main exhibition room in the East corner to the right of the events stage. I'll be there from opening until 5 pm each date so please stop by to say hello. We'll have my new Workouts Book, training manuals and handbooks, vintage T shirts, and photos for sale at discounted prices. Here is the new photo we now have available. So if you will be in Columbus this weekend please stop by, the show promises to be bigger than ever!

Saturday night 11 pm to 12:20 am my band INZANE will be playing at Hyatt Capital Square second floor lounge for a recording session. It's free, hope to see you there.

The Lifetime Fitness Average

2011-02-03T10:05:00.000-08:00

The Lifetime

Fitness Average

By Larry Kay

Bodybuilding contests have been the tried and true way to determine who has the best physique. But is there a criteria that is applicable to most people? A perfect peak on show day is a magnificent achievement. However for the majority of people how you look every day of the year is more relevant than a short peak. What about a yearly average, a decade average, or even a Lifetime Fitness Average?

Bulking up is part of bodybuilding. It’s hard to gain size if there are not extra calories. Many top bodybuilders today get very heavy in the off season. It’s believed to result in big gains when they lean down but it necessitates being heavy or bloated most of the year. This is not a great model for most trainees.

Many ‘bulkers’ stay heavy for years in a perpetual bulking cycle. The worse part of all is with increased fatness these deluded bodybuilders look bad most of the time. Often an egotistical connection to a number fools them into thinking weighing more means progress. Body weight and workout poundages are never a direct correlation to how much it’s helping the physique. The mirror and especially photographs are much more accurate measures of progress. A higher body weight means nothing if it’s mostly fat.

Some lighter power lifters lift huge weights so a big lift may not mean great results unless the lift is the goal and not the physique. Even if progress is made from bulking way up it is usually lost again when the lifter drops all that weight to get lean. Many a bodybuilder has gained crazy amounts of weight then leaned back out only to find themselves in the same place they started with no gains. The reason for this is anytime someone losses weight they also lose muscle to some degree. If a large amount of weight needs to be lost this can and usually results in the loss of a fair amount of muscle, negating most gains.

Staying within 5% over contest weight results in much better progress. Being leaner in the summer helps cool the body and a little more body fat helps retain heat in the cold and looks better in winter clothes. A yearly cycle prevents extreme build up of body fat and results in quality gains especially after the peak of the leanest time of the year.

If a bodybuilding show is a sprint what about the longer distance race? How long can a bodybuilder stay in shape? It would not be beneficial to stay in show shape all the time but relevant condition to the yearly cycle.

The peak of a bodybuilding contest is a great measure of success but should be balanced against the Lifetime Fitness Average. Some reach great levels in a short time only to fall out and spend most of their lives in terrible shape. Others may not reach such an advanced peak but stay in great shape for decades. One is celebrated and the other completely ignored. Possible the Lifetime Fitness Average is much more relevant and needs to be taken into more consideration when evaluating fitness.

The truly greats have both great peaks and a great Lifetime Fitness Averages. Frank Zane 3 time Mr. Olympia achieved the apogee of bodybuilding and has stayed in great shape his whole life overcoming serious injuries.

The Lifetime Fitness Average is a different way to look at fitness and working out. There are no award ceremonies no definitive placement by the judges. A matter of self definition is not to have a great physique for a day but to have a great physique every day.

Larry Kay is a certified Zane Trainer in Scottsdale, Arizona. Visit his website at www.LarryKayFitness.com

Be a Zane Trainer

2011-01-21T10:12:00.000-08:00

the Zane Trainer

A personal trainer can only be as good as he is experienced. The people who have been training the longest are usually best. You can only raise a person to level you’ve climbed up the ladder yourself.

I’ve seen some younger personal trainers in gyms giving clients exercises they should not be doing. The most dangerous of these is the ‘go to failure’ school. At a gym several years ago this big bulky trainer was spotting an overweight middle aged woman doing quarter squats with 225 on her back. He trained everybody like this because that’s what he did. It’s extremely likely that most of this guy’s clients get injured sooner or later.

I’ve observed two kind of trainers: one as described above, has training experience but thinks everyone should train like he does; And the other kind, the come lately variety. Most of the trainers that populate gyms today are of this latter type. They have little experience with result proven ‘old school’ methods. They specialize in ‘functional training’, which has it’s place but will not do much to help the client build muscle.

I did a seminar for a group of personal trainers several years ago, told them what worked for me, and after the seminar a girl said ‘thanks for all the old school information’. She was being facetious implying that this was old information and not up to date like what she was teaching. I told her results speak for themselves and there’s more to weight training than developing your core (this has become the buzz word in gyms today).

These trainers get certified by organizations that do not teach the trainer how to train a client based on needs. There is no one-on-one instruction in preparing a trainer to help others. And many of these new age trainers are still out of shape and have never done the work themselves. Inspiring? How can they help anybody if they’ve never helped themselves? The only way to truly teach is to be an example.

I am offering a personal trainer certification program that teaches what’s important. The 3 levels are Level 1 certification to train beginners, Level 2 certification to train Intermediates, and Advanced Level 3 certification. I’m looking forward to teaching these certification programs at my Zane Experience gym so trainers can learn exactly what a trainer really needs to know to help beginners improve. It will be taught in groups of two, the level 1 program is $395 each, 4 hours of one to one instruction with me. Do it solo for $495.

If you want to become a personal trainer Level 1 Beginner training program is the best place to start because it will teach you how to train beginners. It is the level where most of your clients will be coming from. A full body workout done two or three times a week with stretching between sets is what beginning clients need. Appropriate levels of nutrition are taught along with best ways to motivate clients with proper feedback.

Upon arrival at my private gym you will be photographed in a bathing suit and given your images on a CD. You learn what you look like along with the steps to improve your physique. By improving your physique you will motivate others.

Email me at zane0001@aol.com or call 800-323-7537 and register to

be a Zane Trainer.

Building the Body

2011-01-15T10:52:00.000-08:00

Building the Body

I’d like to thank all the people who have followed my surgical recovery and wished me well. It’s is now 7 months after shoulder replacement surgery and the rehab is going better all the time. Christine and I are training upper body on Mondays and Thursdays, legs on Tuesdays and Fridays and it’s going great. I’m making gains gradually and nothing hurts!

The winter issue of Building the Body Quarterly Magazine has been published and is now being printed. We expect to do the mailing by the end of January. This issue features some of the best color photos I’ve ever taken. One week before the 1979 Mr. Olympia Christine captured my condition which might be my best shape ever. You can decide as these photos appear in full color on the front, back, and inside covers. With inside information about what really went down, this Winter issue makes for very interesting reading. Articles include:

Arnold – What’s he really like? I’ve known Arnold Schwarzenegger for over 40 years and have shared in some unique experiences. Read all about them.

What do ya bench? How much bench pressing should you do? How should you do them? What’s the best use for this popular exercise?

Rest between Sets? How long you rest between sets depends upon what you are after. Want more definition? Rest less but it will affect your strength. Want more size? Rest longer so you can recover enough to use more weight on successive sets.

Jim Phillips’ 50 Year Old Body. After doing a Zane Experience program Jim got into the best shape of his life and won some contests. Read what it was like.

James Pencola – survived a devastating auto crash, spent months in a coma, learned to walk, talk, eat, move all over again, and is now a certified personal trainer.

Proportion – is the blending of all developed bodyparts into a pleasing overall picture. It’s what most people mistakenly refer to symmetry. Perfect proportion is a life long quest and is the most important physique goal a bodybuilder can have.

Q & A – We get lots of interesting email and here’s the best of it.

My Diet - Here’s my complete eating and supplement program comprising my current nutritional program and why I’m dieting this way.

The Lifetime Fitness Average – Master trainer Larry Kay explains why the fitness average taken over your whole lifetime is much more important than a few physical peaks reached in training for competitions.

The Zane Trainer – Starting this year I am teaching a new personal trainer certification program. It is the only program that offers one to one hands on instruction with me in my private San Diego gym. Completion of this course teaches you everything you need to know to help beginners make progress. You can be a Zane Trainer!

Mr. Olympia 1982 – Read all about what happened in London competing at my heaviest ever bodyweight. What could I have done better?

Feedback – Knowledge of results is essential for ongoing motivation. Photos are the best way to develop an awareness of what you look like so you can take the right steps to do something constructive about it.

Dreaming in Ernest – See if you can interpret this provocative dream. What does it all mean?

Just Being Frank – Subscribe to Building the Body with a friend and get an extra issue, that’s right 5 issues instead of 4. Help us grow and spread the word about sensible bodybuilding. Only $24 a year or 2 years for $40. Call 800-323-7537 to subscribe or use the order form online at http://www.frankzane.com/ .

How Can I Help You?

2010-12-06T20:47:00.000-08:00

How Can I Help You?

On my website is the statement: “Got an interesting bodybuilding question you’d like to ask? Frank will tell you how to find your answers.” Over the years I’ve received many questions, most of which are beyond the scope of what I can answer in an email. One of my favorites starts with something like this: “I have a structure similar to yours, please give a program that will make me look like you.” Then they go on to list their measurements, height, weight, diet, and workout routine. But the most important factor is missing. I do not know what this person looks like; a photo would have been helpful. In any case I am not ready to do a detailed analysis of what this person should do, mainly because I don’t know. I not only need to see what they look like, I have to see how they train—how they do all the movements. This is something I can only do in person. Measurements are a moot point and so is percentage of body fat. They are only numbers and in themselves mean nothing.

I’m often asked my measurements to which I reply “I never took measurements, only photos since judging in the competitions I entered was always based entirely on appearance.” I never had my body fat composition measured because it was never a consideration in determining who the winner of a competition was. I learned that numbers don’t mean much when it comes to accessing who looks the best. I never cared about them and I don’t focus on them with my clients either. When I work with someone the first thing I do is to photograph them and then show them the photos. In order to improve, one must first become aware of exactly what they look like. Awareness is a prerequisite for change. It’s all about body awareness.

Numbers have nothing to do with it. Getting hung up on numbers is analogous to not seeing the forest for the trees. If numbers are useful at all it’s only when they are correlated with photos. I’ve learned not to rely on them at all when it comes to ascertaining my degree of physical development. Photos are the most useful measurement of appearance we can have. They are essential to the visualization process. You focus on what you look like as you see in the photos and then imagine your body changing to look the way you desire. As you continue to practice body visualization your body will gradually begin changing to eventually resemble the look you want.

Fact is nobody has complete body awareness. It takes more than just looking in the mirror—you must learn to see yourself the way other people do. You might say there are two kinds of people in the world in this respect: those who look better than the image they see in the mirror (typically this is what people with low self-esteem experience) and those who look worse than what the mirror reveals to them (those with big egos fall into this category). Do you realize that the only way you’ve ever seen yourself is backwards – this is what you see in the mirror--And that there are parts of your body you can’t see? (your whole back side – and this is why people’s backs and hamstrings are usually less developed than their fronts).

Furthermore, the way you see yourself in the mirror is a product of your belief system. You see what you expect to see. An anorexic person actually sees a fat person in the mirror because this is how they believe themselves to be — it’s a product of their prior conditioning. Bodybuilding champions are no different either. Once I asked one of my former competitors who was competing what kind of shape he was in for his show. “I’m in the best shape of my life” was the answer. “I’m bigger, stronger, and weigh more”. But he didn’t look better. The extra bulk obscured the definition he had the previous year.” He’d been doing the Mentzer system of static contractions where you do the first rep let’s say on leg extension with an enormously heavy weight, hold it at the top until it falls down on its own as you fight against it, and then do an addition rep with the help of your training partner. Not much movement, just holding the contraction for long periods. From training this way he had developed heavy quadriceps above the knee but not up higher on his thighs. The shape of his thighs (and definition) was ruined. But he felt strong.

So there’s really very little accurate information I can give people without the above knowledge. Advice I give in this case is what might be called generic, i.e. the same for everybody. But I do tell them where they might look to find the information they seek. I suggest they peruse my literature, find a recommended program, take photos every 6 weeks, keep track of their training by writing everything in a journal (including diet) and then correlate what they are doing to how they look. If they are improving then keep practicing what they have been doing, if not improving try something else. Eventually one can become a genius in retrospect.

Day before Thanksgiving

2010-11-23T17:03:00.000-08:00

I recently got an email asking about 'sticking points' and how to overcome them. There's lot you can do but the first step is to get feedback on what you look like with photos. A file containing photos taken of yourself every month or so will give you good indication of how your body is changing; and it is always changing. Just because you don't get stronger all the time or gain weight doesn't mean you aren't making progress. Progress in bodybuilding is visual, not numerical. When you study photos of yourself you learn what other people see when they look at you. The awareness gained from learning exactly what you look like is the first step in improving your training. Simplest thing to do is lighten up the weights a little and do an extra rep or two each set, do slower negatives, stretch between sets (the 10 stretches I do are illustrated in Zane Body Training Manual and the Workouts book), and rest less between sets. You'll get a better pump and start showing a difference in appearance.

Been working on the Winter 2010 issue of Building the Body and expect it to be published early January.

Here's one of my favorite photos taken by Art Zeller 1982 two weeks before the Mr. Olympia competition weighing 205 pounds, it was my biggest ever.

Building the Body Quarterly is published

2010-11-06T13:52:00.000-07:00

Pictured is Frank at age 50 appearing on the back cover of Building the Body Quarterly magazine.

The Autumn 2010 issue Building the Body Quarterly has just been mailed to subscribers. I really like this issue, the first one to have color inside and outside full color covers. Printed on high gloss paper the quality of reproduction is superb.

Here’s what’s contained within:

It’s Good to Be Back – I’m back to regular training 4 months after surgery with a few restrictions (no overhead pressing or barbell exercises, mainly light to moderate dumbbells and machines.) Christine and I are training 4 or 5 times a week working upper body one day and legs the next.
Should You Deadlift? Drawing on my experience I relate how to safely employ top deadlifts to thicken and widen the back.
Robert Kennedy Improves – He writes his own story with before and after photos and tells how he packed on pounds of muscle.
Mr. Olympia 1980 – Here’s my take on what happened in the most controversial of all the Mr. Olympia competitions and what I learned.
Nutrition Q and A – Emails from readers pose interesting questions.
Mr. Olympia 2010 – Had a great time attending my first Mr. O in several years in Las Vegas, celebrated Joe Weider’s 90^th birthday, all the Mr. Olympias were presented onstage, and it was a great expo at the convention center.
The Greek Gets Great – How Anthony Eliopulos (the Greek) trained to get into terrific shape.
Biceps Tendonopothy – Dr. James Phillips explains what it is and how to treat and avoid it.
Ernest Eagleheart on Cloud 9 – Ernest’s grandmother teaches him about the range of human emotions and how to feel better more often.
Dennis Tinerino – Lots of photos from the five years I competed with this great champion before his passing away, he is missed.

Lots of great photos make this one of the best issues ever. If you don’t already subscribe consider it; you get Frank’s viewpoint on training, nutrition, mind science and motivation without having to wade through endless advertising as in other muscle magazines. Building the Body is free of paid ads and filled with factual information. Subscribe with a friend and receive 5 issues instead of 4 for $24 a year.

Building the Body Quarterly Magazine

2010-10-21T09:13:00.000-07:00

Finished putting together the Autumn 2010 issue of Building the Body Quarterly and sent it to the printer yesterday. The cover was taken 2 weeks before the 1982 London Mr. Olympia by Artie Zeller in Palm Springs -- I weighed 205 in the photo. This issue features both outside and inside covers in full color along with some interesting details about two Mr. Olympia competitions 30 years apart. There has been lots written about the 1980 Mr. Olympia contest and most of it is fabrication. Here's my take on it, what actually happened in my eyes and experience. I'm onstage 30 years later for the Mr. O in Las Vegas but not in posing trunks. All the Mr. Olympias were honored, it was the 45th anniversary of the Mr. O along with Joe Weider's 90th birthday party. There are articles about 'Should You Deadlift', 'How Christine and I are training 5 days a week on a two way split routine', Success stories of two Zane Experience clients, 'How feeling higher emotions will help you attain your goals', How to get in contest shape by eating less empty calorie foods and create more nutrient density with free form amino acids and my Egg White and XYZ proteins. In a few weeks a full table of contents will be published on http://www.frankzane.com/ , watch for it.
More later,

Mr. Olympia 2010

2010-10-14T09:47:00.000-07:00

It's been almost a month since the Mr. Olympia contest in Las Vegas and I'm now back to normal. Great event, lots of people, 45th anniversary of Mr. Olympia contest, and Joe Weider's 90th birthday. Spent two days at booth 1335, met many people, autographed lots of photos and my new Workouts Book. All the past Mr. Olympias (except Arnold who was ill) were introduced on stage and I got to hang out backstage and see the competitors up close. It's amazing to behold the amount of muscle on these guys. Jay Cutler won the title weighing 260 at 5'7"! Phil Heath really impressed me (never saw a back like that before) and I had an intelligent conversation with him. A full report appears in my Autumn 2010 Building the Body Quarterly Magazine which will be mailed shortly.

Frank Zane Blog

2010-10-13T17:42:00.000-07:00

Welcome to my blog. My friend Martin Daugherty helped me get this started. Feel free to visit at your convenience to find out updates to my website and other pertinent information. This is my first posting and I'll be adding more information soon. You can link to my website from this blog.