Train Like Frank Zane - Day 14 - (Back, Bi's, Forearms) & Talking Training Splits for Natural vs Enhanced Trainees

Hey everyone, James Grage here. Day 14 of TRAIN LIKE FRANK ZANE, and today is a PULL DAY. That means we're hitting biceps, back, forearms, and abs. We're doing everything the Frank Zane way, with control and precision.

We're officially two weeks deep into this program. Feeling the burn and the gains, and I can tell you, those two rest days a week? Absolute game-changers. They're letting me hit each session much harder, while still being able to recover.

Speaking of recovery, that's a big part of the conversation today. As we moved through the workout, I thought it'd be a good time to tackle a question that's been coming up a lot: "How do you train when you're natural vs. when you're on PEDs?" It's a valid question, and it's important to understand the differences - with the major difference being enhanced recovery through enhanced muscle protein synthesis.

Now, just a reminder that personally I'm currently on a slight calorie deficit. It's all part of a bigger plan — a personal goal. I want to hit peak shape for my birthday in mid-November. But when you're on a calorie deficit, recovery becomes even more crucial. Every nutrient, every bit of protein, and every hour of sleep counts more than ever. So, I'm making sure I'm not just eating less, but I'm eating right. Essentials are called essentials for a reason. It's about optimizing, not just reducing.

Quick mention about yesterday - the chest workout was solid. Felt some real soreness today, which is always a good sign.

Now, for today's breakdown:

BACK:

• Narrow grip Lat Pulldowns: 3 sets (12/10/8)
• Wide Grip Bar Row: 3 sets (12/10/8)
• Single Arm Cable Row (Zane style): 3 sets (12/10/8)

BICEPS:

• Seated Bar Curl: 3 sets (12/10/8)
• DB Concentration Curls: 3 sets (12/10/8)
• Seated DB Curls: 3 sets (12/10/8)

FOREARMS:

• Wrist Curls: 3 Sets (12/12/12)
• Reverse Wrist Curls: 3 sets (12/12/12)

ABS:

• 2-Arm Cable Crunch: 30 reps
• Lying Leg Raises: 30 reps
• Seated Twists: 30 reps

Wrapped up with some posing and 15 minutes of rowing.

That's DAY 14. Tomorrow, we're hitting legs. Be ready.

Stay focused and let's crush it,James.

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