A Quote by Frank Zane
In those days, I did what was necessary for me to win. This included training with heavy weights: a precursor for injury. So if I could do it over again I’d train with lighter weights, higher reps, no sets below 10 reps, with negatives slower than positives, and avoid injury. If I had done that, my physique wouldn’t have been quite as bulky, but with more definition and with less pain.
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The truth I've discovered is that you don't have to lift enormous weights to grow muscle. By using stricter form, slower negatives, and stretching between sets you can get an incredible pump in all your workouts. Numbers are an abstraction, especially to muscles. Your body doesn't know the absolute weight of what you lift, it only recognizes how heavy it feels. The secret is to make lighter weights feel heavier.
I think the body responds to more reps better than heavier weight. As long as I got those reps in three or four sets, it didn't bother me and I could come down on the weight. Teams didn't want me to do it as much, but that's just the way it is.
I don't have a favorite body part nor do I have a favorite exercise. Everyone who is honest prefers machines over free-weights, because machines are more convenient and cause less muscle pain and require less concentration and are generally less dangerous. BUT, if you like to have real gains you have to train hard and heavy, and you have to chose always the LEAST favorite exercises which actually give you the best possible results. So go for the least favorite exercises, the free weights... and go for the muscle pain!
When you start to treat the light weights like heavy weights, the heavy weights will go up a lot easier.
Train smart at all times and do your best to avoid injury. Training smart is more important than training hard.
From the bodybuilding days on, I learned
that everything is reps and mileage. The more miles you ski, the better a skier you become; the more reps you do, the better your body.
What we face may look insurmountable. But I learned something from all those years of training and competing. I learned something from all those sets and reps when I didn't think I could lift another ounce of weight. What I learned is that we are always stronger than we know.
I think it is easier for thinner people to build on a frame once you get lean muscle. I get bored lifting weights at the gym, and it isn't enough as your body becomes stiff. So I train in different ways such as core training, cardio with weights, playing sports such as tennis, cycling, swimming and running 10 km once a week.
A lot of guys are starting to get away from trying to jerk these heavy weights and throw all these heavy weights around.
Constant tension should be applied to the last five reps of every working set, meaning, do the first 5-6 reps normal tempo, and the last few reps should be held for at least two seconds at the peak of the contraction. This allows your muscles to have more time under tension, and you work different muscle fibers.
I had an injury in my leg, and everybody was talking about that. I decided to cut my hair and leave the small thing there. I come to training, and everybody saw me with bad hair. Everybody was talking about the hair and forgot about the injury. I could stay more calm and relaxed and focused on my training.
On resting in between reps: It varies with the length of the set. 5s or fewer get a breath to reset. Longer sets might take 2 breaths. During the last few reps of a true 20RM squat, just do what Jesus tells you. Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in.
Outside of 'Justified,' I do like to keep it to comedy. When I'm not there, I try to seek out stuff that sort of more along the lighter fare. I have more fun on those sets than I do on drama sets just because when it's heavy, it's heavy, and it's hard to get away from it.
There are no shortcuts—everything is reps, reps, reps.
Women often use weights that are too heavy. I like to stay in the 3- to 15-pound range. If you're more fitness-experienced, use weights in the 8- to 10-pound range. If you're a beginner, start in the 3-pound range.
I've been lifting weights since I was literally 15 or 16 years old. My muscles are short and powerful and built to lift heavy weights, not to be graceful and glide around a dance floor.
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