Did Frank Zane Have The Best Physique?
Frank Zane is undoubtedly one of the best bodybuilders in the world. He has set the bar high for future generations of bodybuilders.
His combination of proportion, symmetry, and conditioning sets him apart from the big, bulky bodybuilders that dominate the fitness industry.
Instead of a bulky muscled body, he trained to achieve a v-shape tapered body with a narrow waist, defined abs, and broad shoulders.
His physique was a living proof of science and art, which required intensive and dedicated training and nutrition.
Zane won the Mr.Olympia title for three consecutive years from 1977 to 1979 with a body weight of only 185-190 lbs. His victory against the bulky 240-lb Arnold Schwarzenegger in the Mr. Universe event in 1968 proved that he was aesthetically superior to Arnold.
Because of his meticulous dedication towards nutrition and training, he earned the nickname, ‘The Chemist’. It was in the 70s that he started making his mark in the bodybuilding world.
Some may argue that bulky bodybuilders like Ronnie Coleman or Dorian Yates are epitomes of bodybuilding, but Zane represents the pinnacle of classical aesthetics.
At the end of the day, if you prefer bulky bodybuilders, then Zane may not top your list. But Frank Zane will definitely be your favourite if you like symmetry and proportion.
How to build Frank Zane’s physique?
To build a physique like Frank Zane’s, you must focus on aesthetics, symmetry, and definition. He emphasized proper diet, training, and posing.
He does not follow any strict or rigid exercise routine; instead, he focuses on isolation and compound movements using both free weights and machines.
Let us have a glimpse of a training schedule like Frank Zane’s.
Training: Frank focused on controlled high-volume reps with the correct form to achieve his desired body structure.
He follows the push-pull-leg combination for his workout and has a separate day to train his arms.
He aimed to get the most out of every workout rather than lifting the highest amount of weight. His workout split included 5-6 training days, focusing on all the muscle groups.
- Day 1: Chest & Biceps
- Day 2: Back & Triceps
- Day 3: Legs & Abs
- Day 4: Shoulders & Forearms
- Day 5: Weak-point training
- Rep Range: 8–15 reps per set
- Exercises: compound lifts and isolation exercises
- Abs workouts: He did abs daily using high reps for the sculpted look.
Nutrition: His diet consisted of high protein, moderate carbs, and a low-fat percentage, which allowed him to maintain his lean physique.
- Protein: Lean meats, fish, eggs, cottage cheese
- Carbs: Oats, brown rice, sweet potatoes (controlled intake)
- Fats: Nuts, olive oil, fish oil
- Meal Timing: Small, frequent meals (5–6 per day) to maintain muscle and keep body fat low.
Posing with muscle-mind connection: He believed that posing correctly was the key to having a lean and aesthetic body. He did classic poses that enhanced his definition and muscle control.
Patience and Consistency: To have a body like Frank Zane’s, you will need discipline, strict nutrition, and a designated training schedule. There is no easy fix to make a body like Frank Zane.
How much protein did Frank Zane eat?
Frank ate a high-protein diet to achieve and maintain his toned physique. He took at least 1 to 1.5 grams of protein per day per pound, which was close to 185-285 grams per day based on his body weight.
Zane’s diet focused on high-quality protein sources, including:
- Eggs – A staple in his diet, rich in complete protein and healthy fats
- Chicken and Turkey – Lean meats for muscle maintenance
- Fish – High in protein and healthy fats, especially tuna and salmon
- Cottage Cheese – A slow-digesting protein source for muscle recovery
- Protein Shakes – Often included whey or egg protein powder for convenience
- Beef and Liver – Consumed occasionally for additional nutrients
Meal frequency: He ate 5-6 meals daily, ensuring his body had enough to repair and build his muscles. He sometimes consumed a high-protein meal before and after a workout. Though protein was the main ingredient, he ate a balanced meal comprising moderate carbs and low fats.
Frank Zane’s Diet and Supplements
Zane ate 5–6 meals daily, balancing macronutrients for steady energy and muscle maintenance.
Protein Sources (1–1.5g per pound of body weight)
- Eggs – A staple, often eaten boiled or scrambled
- Chicken & Turkey – Lean protein for muscle growth
- Fish (Tuna, Salmon, Cod) – Rich in protein and healthy fats
- Cottage Cheese – Casein protein for muscle repair
- Beef & Liver – Nutrient-dense protein sources
- Protein Shakes – Egg or whey protein for convenience
Carbohydrate Sources (Moderate intake)
- Oatmeal & Brown Rice – Slow-digesting carbs for sustained energy
- Sweet Potatoes – Nutrient-dense and fibre-rich
- Vegetables – Crucial for digestion and micronutrients
- Fruits (Berries, Bananas, Apples) – Limited amounts for vitamins and energy
Healthy Fats
- Olive Oil & Nuts – Essential fats for hormone production
- Fish Oil – Supports joint health and recovery
Frank Zane’s Supplement Stack
Zane was a strong advocate for supplementation to enhance performance and recovery. Here are a few supplements that are a part of his everyday routine:
- Protein Powder (Egg or Whey) – To meet daily protein goals
- Amino Acids (BCAAs) – For muscle recovery and endurance
- Vitamins & Minerals – Multivitamins, Vitamin C, and Zinc for overall health
- Creatine – Occasionally used for muscle fullness and strength
- Liver Tablets – Rich in B vitamins and amino acids
Conclusion
Frank Zane had a flourishing career as a pro bodybuilder who won the Mr. Olympia title for three consecutive years.
His body was nothing short of bodybuilding goals for budding fitness enthusiasts. His training, nutrition, and overall discipline made him a role model in the bodybuilding world.
Frank Zane’s journey is nothing short of admirable. He has adapted himself to new roles like educator and mentor, showing his respect for the body and its changing needs over time.
He emphasizes fitness, longevity, and health in the long run, making him a role model for anyone enthusiastic about their fitness journey.
