Train Like Frank Zane - Day 7 - (Legs)

Hey everyone, it's James Grage back with day 7 of the "Train Like Frank Zane" series, where we continue our Zane PPL split, tackling leg day. Today, we're giving the attention to our quads, hamstrings, glutes, calves, and abs. As we've been doing all week, we're adopting Frank Zane's distinctive approach, which emphasizes making a lighter weight feel heavier through meticulous control and sustained muscle engagement.

Now, let's get down to the nuts and bolts of today's regimen:

Quads & Hamstrings:

• Top ROM Leg Extension: To kick things off, perform 2 sets of 15 reps, warming up our muscles and paving the way for the exercises to come.
• Leg-Blaster Squats: A hallmark of Frank's regimen, we're doing 4 sets (15,12,10,8), focusing on the quads and alleviating the strain on the lower back and knees.
• Leg Press: Engage in 3 sets (15,12,10), maintaining a wide range of motion in the hip, and targeting the hamstrings and glutes without locking out at the top.
• Leg Curls: 3 sets (12,11,10), with an emphasis on pausing at the peak of contraction for maximal effect.
• Leg Extension: Diving into the core of the session with 3 sets (12,10,8), concentrating on that quintessential squeeze at the top.

Calves:

• Standing Calf Raise: 3 sets of 15, controlling the rep speed and getting that deep squeeze at the top.
• Seated Calf Raise: Another 3 sets of 15, maintaining that control and precision.

Abs:

• 1-Arm Cable Crunch: 30 reps in total
• Crunches: 30 reps
• Seated Twists: 30 reps

Remember, amidst the grueling sets and short rest periods, the key to mastering Frank Zane's method is a devotion to smart training: controlled rep speed, particularly during the negative phase, coupled with intensive muscle squeezes. Don't skimp on the stretching between sets – a vital component to do it the Frank Zane way. As we wind down, embody Frank's spirit in a posing session followed by a refreshing 15-minute rowing or other light cardio to round off your workout.

Stay focused, train hard, and let's smash this session, carving our path in the footsteps of the great Frank Zane.

-James Grage

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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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