Since the first Mr. Olympia competition in 1965, there have been just 15 winners total. One of those men is Frank Zane, who won three consecutive Olympias in 1977, ’78, and ’79. Zane’s victories represented a shift in the look that judges favored at the time, moving away from the sheer size presented by past competitors like Sergio Oliva or Arnold Schwarzenegger. Instead, Zane bested the competition with his signature symmetry, muscle definition, and overall aesthetics.
To this day, he’s known as having one of the best physiques of all time, and it’s clear why. There was no mass-monster bulk or puffiness to be found on Zane’s frame, and he had a look that even non-bodybuilders would be more than happy to show off on the beach. A longtime math teacher, he approached training and supplementation in a calculated way to carve out his legendary physique.
He solidified his name in bodybuilding history during the sport’s Golden Age, but these days, Zane still trains regularly, writes training guides, and works with clients. We got Zane on the phone to share some of his keys to finding success, whether you’re a bodybuilder or just aim to sculpt your best body yet.
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Home Gym Basics
While there’s nothing wrong with bodyweight workouts, Zane’s advice to serious bodybuilders is to invest in some equipment so you can keep your routine up at home to some extent.
“I think the whole idea is you’re a bodybuilder, you should have stuff around it that you could use in emergencies,” he said ”Think ahead, and don’t wait till the last minute — you’ll get trapped and you’ll have nowhere to go.”
If you’re looking to buy just a few items and not build a full-fledged home gym, Zane’s basics are pretty simple.
“You should have a pair of adjustable dumbbells. I have a pair by PowerBlocks that’s good for most people that you can adjust from three to 24 pounds,” he says. “If you have more room and more money, you can get a set of dumbbells. And if you have a bench, you could do pretty much everything — dumbbells and a bench, that’s it.”
And even without an extensive home gym, you can make it work. So don’t let a lack of equipment stop you from getting that training in.
“Stuff like an overhead pulley for lat pulldowns would be even better, but if you don’t, you can just do chin-ups,” Zane says. “So there’s always something you can do, even if you don’t have equipment.”
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Courtesy of Weider Health & Fitness
The Importance of Photos
It may sound like something you only want to do after you’ve already hit your goals, but Zane stresses the importance of taking photos throughout the process.
“Photos are good for publicity to get published, but also, they’re the only way you have to see what you really look like. You’ve been looking in the mirror all this time, and we see ourselves backwards in the mirror. Only when you get a photo of yourself do you see the way other people see you, and so I think that’s the first step to really getting in shape.
He would start having photos taken regularly in March for his October competitive season, starting at every three to four weeks and increasing to every weekend before showtime.
Of course, if you don’t have the dough to shell out for a photo shoot, a smartphone can be a good enough substitute. Whether it’s still photos or videos of posing practice, they’ll give you an outside look at your physique progress.
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Don’t Obsess Over Measurements
He also considers photos a more useful tool than actual measurements when it comes to bodybuilding. That includes weight and even body fat percentage.
“A lot of people rely on measurements. You know, that’s a waste of time,” he says. “Measuring your arms, for example. No matter how big they are, it doesn’t mean they’re going to look good. The other thing is percentage of body fat. But what about the shape of your muscles?”
All of those specifics, he says, are non-issues when it comes to presenting your physique to a panel of judges. And, hey, it worked for him at multiple Olympias and then some.
“I figured, well, I’m in a contest. What do judges do? They look at you and that’s all they do. So just pay attention to that and don’t put extra things in the equation that have no direct effect on the results.”
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Control the Variables
Like a true mathematician, Zane has broken bodybuilding down into variables that can be altered as necessary: L = E x A x R x N
When it comes to meditation, Zane is big on visualizing outcomes, but you have to be consistent.
“You know, there’s no words for what you learn, but it’s just an experience that is on your nervous system that you can recall. Of course, if you don’t do it on a regular basis, the connection fades. But I think things like that can be very, very powerful.”
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Improvisor
Train Smart
Zane cautions against the sort of heavy training that has traditionally been a go-to for bodybuilders. When it comes down to it, you’re often trading the glory of winning and lifting impressive weight for your health later on.
“Pain is sort of a messenger to tell you when to stop, how much you should do,” he says.
One thing he always does these days is take a walk with his wife and dog for about 45 minutes a day. When it comes to training in the gym, he listens to his body to determine when he needs to back off a bit on training.
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Why Steroids Aren’t Necessary
Zane notes that if you control the variables and are patient with your progress, you’ll make strides to your goals naturally.
“You don’t need to use drugs because all they do is they accelerate things that could happen normally if you just gave it time,” he says. “Now, people are impatient and they want results fast. But if you want longevity, you have to be patient. So everything is gradual, and training has to be that way too. You can’t do it all at once. It’s not about how much you lift anymore.”
And if anyone knows about longevity, it’s Zane. At 78 years old, he still pumps iron and trains clients in both exercise and posing strategies.
With his own workouts, he’s managed to stay ageless. “My goal is to get a good pump — that’s it. And my workouts, they’re not longer than about 45 minutes, so that’s good. And I could stay pretty much the same this way.”
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Courtesy of Weider Health and Fitness
Use Mantras and Visualization
A top strategy of his was always using mantras to visualize success.
“I used the one that was ‘I have already won.’ I would say that to myself and I would actually come to believe that I had already won the contest,” he says. “Before I won the show, I had to do something that would people call ‘fake it before you make it.’’
Once he became Mr. Olympia the first time, he could then honestly repeat the mantra to himself. Using mantras helped Zane stay relaxed outside of training and competing, which is another key to success as a bodybuilder.
“Training is important, but another thing that’s very important is energy conservation,” he says. “It’s not just getting enough sleep at night, it’s about conserving energy during the day and developing a tranquil feeling all the time. Don’t lose energy, save it for your workout. So I did a lot of that stuff.”
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Courtesy of Weider Publications
Be Positive
One of Zane’s biggest keys is thinking positively, and using tools like mantras or affirmations to reinforce it.
“Say something to yourself, whenever you remember to say it during the day, that’s a powerful statement, that’s an affirmation that crowds out negative thinking,” he suggests. “Don’t let yourself think negatively or doubt and worry.”
He also avoids using negative body metaphors, like “that makes me sick” or “get off my back,” for example. “I think if you say that all the time, your body starts allowing them to happen or creating them.”
