Train Like Frank Zane - Day 13 - Push Day & Talking Light Weight vs Heavy Weight

Hey, what's going on. James Grage here. We're coming straight out of a rest day, focusing on the Chest, Shoulders, Triceps, and Abs, but before we dive into the breakdown of the workout, let's cut through some of the bullshit out there and address a topic that's a source of both confusion and controversy - and that is the ongoing debate of training with light weights versus heavy weights.

We're training like Frank Zane, who was known for using slightly lighter weights, but let's not get confused. His method wasn't about going "light" per se. It's about controlled precision. He prioritized slightly lighter weights to govern rep speed, especially during the negative phase. Stop thinking in binaries; it's not about "light" vs "heavy."

While many focus only on weight, range of motion, sets, and reps, there’s another crucial factor - Time Under Tension (TUT). This includes all 3 phases: the eccentric, concentric, and even the isometric squeeze.

Now, you’ve probably seen charts, or read articles that point you towards an ideal 67%-75% of your 1RM (one rep max) for hypertrophy, which translates to 6-12 reps. But here's where most get it wrong: It's not just about how much you lift or how many times; it's also about how long that muscle is under tension - and here's the important thing: this is ABSOLUTELY going to influence your one rep max!

Let's take this out of theoretical and bring it into the real world. In this workout I used two sets for comparison.

In the first set, I powered through with 100 lb dumbbells (totaling 200 lbs) and did 13 reps with normal rep speeds of 1.5 seconds each. Referencing the NSCA (National Strength and Conditioning Association) chart, that's 67% of my one rep max and an estimated one rep max (1RM) of 150 lb dumbbells (300 pounds in total). At that rep speed we finished the set with almost 20 seconds of total Time Under Tension.

In the second set, emulating Zane's technique, I took dumbbells that weighed 25% less (75 lb DB's) and did only 10 reps but at a 4-second per rep speed, resulting in Time Under Tension of 40 seconds. Using the same chart, this equals an estimated 75% of my one rep max, which is higher than the first set, yet my estimated one rep max was lower at only 100 lb dumbbells (200 pounds in total).

The conclusion?

Even though my one rep max went down in weight, the percentage of one rep max went up from 67% to 75%! Using the lighter dumbbells for 10 reps was theoretically superior for muscle building compared to the 100's not just solely due to the percentage of 1RM. The controlled eccentrics induced greater disruption in the muscle fibers, promoting muscle growth, and the time under tension (TUT) was doubled. In my view, not only did the lighter weight prove more efficacious for muscle development, but the disciplined rep speeds also minimized injury risks — arguably the greatest obstacle to substantial gains.

So hopefully that sheds some light on "heavy weights" versus "light weights".   The lighter weights really aren't light at all - just light enough to control.  And if you're looking for a super intense workout, trust me, those slow reps are much harder than just slinging heavy weight with sloppy form. With that being said, that explanation took up a chunk of our workout, so we minimized the talking from that point and busted our ass throughout the rest of the workout.  Here's the breakdown:

CHEST:

• Incline DB press (30-degree angle) - 3 sets (12/10/8)
• Decline DB Flye (-10 degree angle) - 3 sets (12/10/8)
• DB Pullover - 3 sets (12/10/8)

SHOULDERS:

• DB Shoulder Press (70-degree angle) - 3 sets (12/10/8)
• Bent Over Lateral Raise on Incline Bench - 3 sets (12/10/8)
• Cable Lateral Raise - 3 sets (12/10/8)

TRICEPS:

• Dips (weighted) - 3 sets (12/10/8)
• Triceps Pushdowns w/ V-bar - 3 sets (12/10/8)
• DB Overhead Extensions (singles) - 3 sets (12/10/8)

ABS:

• Hanging Knee Ups - 30 reps in total
• Crunches - 30 reps in total
• Seated Twists - 30 reps in total

*To cap off the workout I did 15-minutes of rowing at a moderate intensity, staying true to Frank's regimen.

If there's one takeaway, let it be this: Intensity and precision are better than sheer brute force. Harness Zane's wisdom, "make a light weight feel heavy". Lock in, push forward, and give it everything. Until the next session, let’s get after it.

Train hard,

-James.

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