Train Like Frank Zane - Day 20 - Comparing Mike Mentzer Heavy Duty HIT Training Principles

What's going on?  James Grage here with Day 20 of our Train Like Frank Zane workout series. In the video for this workout we dive into the ongoing debate between high-intensity training and volume training. Let's cut through the noise and focus on what really matters. The truth is, there isn't just one way to train and achieve great results. We have guys like Mike Mentzer and Frank Zane, both with incredible physiques, who followed different training styles.

Here's the deal. Both Mentzer and Zane had one common ground: they trained with intensity. Mentzer was all about high-intensity training, while Zane leaned more towards volume training. But you know what? They both got great results. So, what can we learn from this?

First things first, heavy is relative. You need to use weights that challenge you, but still allow you to maintain control and proper form. Don't get caught up in trying to lift the heaviest weight possible if it compromises your technique. Focus on finding your sweet spot where you can handle the weight with discipline.

Zane's approach to training light doesn't mean he picked up feather-light dumbbells. No, he made the weight feel heavier by controlling his rep speed and using controlled form. Mentzer, on the other hand, pushed hard with disciplined sets, controlling the rep speed as well. It's all about finding the balance between intensity and control.

Remember, you want to create adequate mechanical tension to stimulate muscle growth. But at the same time, you don't want to go so heavy that you sacrifice form and risk injury. It's a delicate balance, my friend. So, choose weights that challenge you without compromising your ability to perform the exercises properly.

Now, let's talk about the workout. Today is Day 20, and it's leg day. We have some killer exercises lined up for you. We'll start with front squats, lunges, leg extensions, and leg curls. These will target your quads, hamstrings, and glutes. And don't forget about our calves! We'll be doing standing calf raises and seated calf raises to give those lower legs a solid workout.

And of course, we can't neglect our abs. We'll be hitting them with crunches, lying leg raises, and seated twists. Keep in mind that Frank Zane recommends doing abs every single training day, so don't skip out on them.

In a nutshell, the key takeaway here is that there isn't one superior training style. It's all about finding the right balance for you. Use weights that challenge you, but still allow for proper form and control. Incorporate both intensity and volume in your training to maximize your results. Remember, it's your journey, and you have the freedom to train in a way that works best for you.

Now, go crush that leg day and keep pushing towards your goals!

Workout Summary: Day 20 - Leg Day

• Front Squats: 3 sets of 12/10/8 reps
• Lunges: 3 sets of 12/10/8 reps
• Leg Extensions: 3 sets of 12/10/8 reps
• Leg Curls: 3 sets of 12/10/8 reps
• Standing Calf Raises: 3 sets of 12/12/12 reps
• Seated Calf Raises: 3 sets of 12/12/12 reps
• Abs:
• Crunches: 30 reps total
• Lying Leg Raises: 30 reps total
• Seated Twists: 30 reps total

Remember, these are Frank Zane's recommended exercises for leg day. Adjust the weights and reps based on your own fitness level and goals. Focus on maintaining proper form and feeling the targeted muscles working throughout each exercise. Stay focused, stay disciplined, and keep pushing!

-JG

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