"DOES JAMES GRAGE USE STEROIDS?"
Welcome back. Today, we dive into the pull day from the Train Like Frank Zane workout series. Today's workout is an interesting one though because we are going to have a straightforward no bullshit conversation about steroids or PEDs (Performance Enhancing Drugs).
Over my three decades in the fitness industry, questions about steroids have always circulated. Now it's more punctuated than ever before. The debate around whether Frank Zane was a natural athlete persists. I won't speak for Zane, but I'll provide clarity about my stance.
Through this workout I'll share my journey, addressing the specifics of my perspective on steroids and PEDs. So here's the breakdown of the workout we'll follow:
DAY 10: PULL DAY
Focus on each rep and muscle contraction. Control your rep speed getting a good squeeze at the top and then control your eccentrics (negatives). Here's the breakdown:
Warm-up:
- Resistance Band Good Morning to Row (1 set) (1 set of 20 controlled reps)
- Resistance Band Curls (1 set): (1 set of 20 reps)
Back Workouts:
- Barbell Row on Incline Bench (3 sets of 12/10/8 reps)
- Zane style Single-Arm Cable Row (3 sets of 12/10/8 reps)
- Medium Grip Lat Pulldowns (3 sets of 12/10/8 reps)
Biceps Workouts:
- Seated Barbell Curl (3 sets of 12/10/8 reps)
- Alternating Dumbbell Curls (3 sets of 12/10/8 reps)
- Incline Dumbbell Curls (3 sets of 12/10/8 reps)
Forearm Workouts:
- Barbell Wrist Curls (3 sets of 12 reps each)
- Reverse Grip Curls (3 sets of 15 reps each): *I'm using lighter weights here due to a previous biceps injury.
Core Workouts:
- Hanging Leg Raises: 30 reps
- Crunches: 30 reps
- Seated Twists: 30 reps
Finisher:
- Isometric Holds
- Rowing (15 minutes): Moderate intensity.
So to wrap things up, here's a few thoughts: It's important to understand that there's no judgment from me if someone chooses to use steroids. Who am I to judge? However, my strongest recommendation is to first explore your genetic potential. Understand what you can achieve without external aids. If, down the line, you decide you want to exceed your natural limits, then that decision is yours to make. What's paramount is that you are informed and deliberate in every choice you make regarding your body.
I'll see you next workout.
-James Grage
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