Train Like Frank Zane - Day 28 - Breaking Up the Monotony

What's going on. James Grage here, and we are 28 days deep into the TRAIN LIKE FRANK ZANE workout series. Today, we're breaking away from our usual script just a bit and having some fun with our workout today. While the structured approach has its merits, keeping us disciplined and laser-focused, it can become monotonous. Remember, even legends like Dorian Yates advocated for a psychological and physical shift after a month of intense training. That's precisely why we're diverging today, and why there's nothing on the chalkboard.

It's also a great opportunity to take the time to answer questions that I've been getting on squat variations, particularly the mechanics of the Bulgarian Split Squat, but first up we had a standard split squat, front foot elevated, zeroing in on the hamstrings and glutes. Here's the key takeaways:

1. Maintain weight dominance on the front foot; the back foot's for balance.
2. Tilt your torso forward slightly, and butt back.
3. Your shin remains vertical, aligning toes over knees.
4. Deepen that squat, pulling the front thigh close to the abdomen.
5. Propel through the heel, not the toes. A pro tip from athletic trainer Vince O'Connell: use a stick in the non-dumbbell hand to ensure balance, negating back foot drive.

Switching lanes, we then moved to the Bulgarian Split Squat with the rear foot raised. Contrary to the former, this variant targets the quads. Here's how:

1. Uphold a vertical posture.
2. The knee surpasses the toes in deep squat mode.
3. The shin angles forward.
4. The hip moves less, with more range of motion in the knee.
5. Your body should move straight up and down, similar to a piston as Tom Platz would say.

These both are unilateral squat movements, meaning one leg at a time, with each honing in on a distinct muscle group: quads versus hamstrings/glutes. But a word of caution: your technique is paramount. A lapse in form and you risk a diluted, all-over approach rather than a specialized one. It's imperative to iterate, refine, and locate your sweet spot.

Moreover, resist the urge to overload. Excessive weight merely shifts your focus  from moving the weight from "point A" to "point B" rather than focusing on muscle engagement. What's your priority? Moving heavy weight or muscle precision? For me, this is what delineates bodybuilding from powerlifting.

With that said, here's the breakdown of the full workout:

‍WARM UP:

• Zane Leg Blaster (Resistance Band Version)
• Hyperextensions

THIGHS:

• Front foot elevated split squats (15/15/15)
• Bulgarian split squats (15/15/15)
• Lever arm belt squats (15/15/15)

CALVES:

• Dumbbell standing calf raise (5 sets; go heavy for 12 reps initially, then successive sets to positive failure without rest)

ABS:

• Lying leg raises (100 total)
• Hyperextensions (50 reps)

This leg session deviated from our norm, offering a refreshing change. We did less volume today, with less total exercises, but it's a much needed break - BUT now it's time to get back to business tomorrow with our Frank Zane PUSH DAY.

Train hard, Stay focused,

-JG

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