Frank Zane hasn’t forgotten the training strategies that propelled him to the top of the sport. In a July 29 Instagram post, “The Chemist” revealed how to add more muscle size and thickness with three simple training tips.
Frank Zane cemented himself as an all-time great in the Golden Era of bodybuilding. He defeated high-profile Men’s Open competitors throughout his career, including Arnold Schwarzenegger, Sergio Oliva, and Serge Nubret. Beyond the stage, Zane has continued to offer fans training and diet advice that he relied on throughout the 1970s.
Frank Zane Breaks Down How to Train for More Size and Thickness
In the post, Zane outlined three key tips for building more size and muscle thickness, which you can find below.
- Increase Weights
- Add Repetitions
- Adjust Sets
Increase Weights
First and foremost, Zane explained that increasing the weight can help lifters achieve more size and thickness. He recommended drop sets, a training technique where you perform a set to near failure, then immediately reduce the weight and continue executing reps.
“When you can comfortably perform a set number of repetitions, increase the weight. Do drop sets”
Add Repetitions
Zane also shared that steadily adding more repetitions is another worthwhile approach.
“Gradually add more repetitions to your sets before increasing the weight.”
Adjust Sets
Lastly, the former three-time Mr. Olympia said to increase your total set count each workout. He urged lifters to try supersets. Supersets are a training technique where a lifter performs two exercises back-to-back with little to no rest in between.
“Increase the number of sets for each exercise to enhance intensity. Do supersets,” Frank Zane shared.
While diet and exercise set the table for gains, Zane is adamant that recovery is just as important. He recently opened up about the benefits of strategic layoffs from training. According to Zane, a well-timed layoff can help boost recovery, training performance, and motivation.
“How long should it be? For most, about 4-10 days works well. If you’re dealing with deeper fatigue or a tougher phase, 1-2 weeks may be more appropriate. The goal is to come back feeling refreshed, not detrained.”
He’s also been outspoken about what it takes for long-term success in bodybuilding. Most importantly, Zane explained that your starting condition, health, support system, finances, and lifestyle demands all factor into how quickly you can achieve progress.
At 84, Zane is still determined to help the next wave of lifters coming up. He believes these training techniques are key for building muscle size and thickness.
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