Hey everyone, James Grage here, bringing you the ins and outs of Day 4 in our series, “Train Like Frank Zane”. As we delve into the "Push Day" focusing on Chest, Shoulders, Triceps, and Abs, we adhere strictly to Frank's tried and true philosophy: making lighter weights feel heavier. Here, it's all about smart, efficient training, not just a brute force approach.
In today's session, we amplify the efficacy of each rep by prolonging the eccentric phase, ensuring that we get a potent squeeze at the peak of every contraction. This isn't just a workout; it's a masterclass in meticulous muscle sculpting. With short rest periods and multiple sets, the pace is relentless, but remember, it's not about heaving weights around; it's about moving with purpose and precision.
Here's how Day 4 breaks down:
Chest:
- Incline DB Press @ 30-degree angle
- Decline DB Flye @ -10-degree angle
- DB Pullover
Shoulders:
- DB Presses
- Cable Side Raises
- Bentover Lateral Raise (Rear Flye)
Triceps:
- Close Grip Bench Press
- DB Overhead Extensions
- V-bar Cable Pushdowns
Abs:
- Hanging Leg Raises
- Crunches
- Seated Twists
The intensity of this routine is amplified by the sheer volume of sets, making each session a test of both endurance and focus. And with each body part being hit twice a week, it's vital to keep the weights in check to prevent overtraining and promote steady, sustainable growth.
As we forge ahead, remember the mantra: train smart, not just hard. It’s about leveraging Frank's wisdom to carve a physique that's not just strong but also aesthetically balanced and resilient.
Until we meet again, gear up, stay sharp, and let's hit those weights with purpose and precision.
-JG
Train Like Frank Zane Workout Series Overview:
I've gotten worn out on all the posturing and pontificating about training techniques, and what's "scientifically proven" to build more muscle, or who's doing it right and who's doing it wrong. So, I'm taking it old school, and getting back to the purity of training - focusing on tried and true exercises from the Golden Era of bodybuilding, that helped build some of the most iconic physiques ever - including 3x Mr Olympia Frank Zane. I've been talking to Frank over emails and video conference, to get his advice as I follow his exact workout split over the next several months. Along the way I'll share my feedback on the workouts, results, and all the advice, and tips, coming from Frank Zane himself.If you have questions for me, or something you'd like to see me ask Frank, then head over to "ASK JAMES" by clicking below:
https://www.jamesgrage.com/support/ask-james
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