Франк Зейн

Какво може да се каже за Франк Зейн, което вече не е било казвано?

Той е остава един от най-пропорционалните и естетически изваян3и професионални културисти. Три пъти носител на титлата Мр. Олимпиа, при това той е един от най-леките културисти които са печелили титлата.

Той започва още на 14 годишна възраст с големи мечти и комплект дъмбели.

Докато е работил като учител на пълно работно време той успява да намери време да изгради едно от най-естетично красивите тела в този спорт

Биография

Франк Зейн е пример за човек който има търпение и постоянство и е готов да рискува когато е нужно за да постигне целите си.

Ето какво можем да научим за него:

Детство

Детството му не е било лесно. Той е роден през 1943 в малкото миньорско градче Кингстън, щата Пенсилвания.

Още от малък той се е случвало да се сбива с други деца. Може би това го е научило да оцелява и да застава зад това в което вярва.

На 14 годишна възраст Зейн попада на списание за културисти което намира в училишето където учи.

След това вдъхновение и мотивация той си купува комплект дъмбели от около 15 кг. и започва почти веднага да тренира.

Той обаче все пак попада на няколко пречки. Баща му е смятал че Зейн си губи времето с тези тренировки. Вместо това той е смятал че трябва да прекарва времето си по по-ползотворен начин помагайки в къщи. Зейн е споделял за това как са му казали да стане по-здрав като коси тревата. Но това все пак не го е спряло.

В продължение на 3 години тренировки той се променя започвайки от 59 килограмово 14 годишно момче и стига до 72 килограмов 17 годишен. Качвайки 13 килограма за 3 години.

Страст към културизма

След като виждат мотивацията и постоянството на Франк Зейн с времето неговите родители започват да застават зад него и да го подкрепят в това начинание.

Друг пример колко мотивиран е бил е когато е бил инзтруктор по стрелба с лък той е тренирал в лагера с каквото е можел да намери.

Той е продължил да тренира през цялото си време в училище и неговата мотивация и страст само са се задълбочили повече когато започва да работи като учител по математика във Флорида.

Състезанията във Флорида

През 1966 Франк вече е запонал да доминира над местните културистики общности. На този етап той вече е обмислял да се премести в Калиформния зашото това е бил единствения и най-сигурен начин да продължи нагоре.

Но така като той вече е бил доста време във Флорида е сметнал че може би не е добра идея да захвърли всичко.

Малко по-късно същата година той се запознава с бъдещата си жена Кристин. Покрай връзката си със Зейн и тя започва да следва неговите стъпки и започва да се състезава също като него.

След 2 години през 1968 Зейн печели Мр. Америка в Ню Йорк и  след това побеждава Арнолд Шварценегер на Мр. Вселена във Флорида седмица по-късно.

Пред Зейн определено са стояло добро бъдеще.

Преместването в Калифорния

С времето Зейн и Крис стават изключително мотивирани и спорта става голяма част от живота и на двамта. Заедно решават да се преместят в Калифорния и да видят колко далеч тази страст ще ги отведе.

И нещата са продължили да се нареждат.

Отново работейки като учител на пълно работно време Зейн успява да намари баланса между работа и успешна бодибилдинг кариера. Той бързо става известен с една от най-красивите физики за всички времена.

Той продължава да се класира на челни позиции или направо да печели всички състезания в които участва. И така до 1977 когато той печели Мр. Олимпия. И така 3 години под ред.

Инцидентът през 1980

След като печели Мр. Олимпия 3 пъти подред 8 седмици преди 4-тото му състезание той се подхлъзва на ръба на басейн което довежда до много кръвозагуба.

Докато бъде откаран до болницата той е бил в състояние с опасност за живота му и остава в болницата няколко дни.

След инцидентът се е налагало той да посещава болницата често. След 2 седмици той успява да стабилизира състоянието си но всичко това е довело до загуба на около 7 кг. мускулна маса.

Съветът на Арнолд

Франк се консултира с Арнолд отностно това дали си заслужава да се състезава в Мр. Олимпия отново въпреки травмата си. Арнол го подкрепя че си заслужава въпреки всичко да опита да защити титлата си въпреки липсата на време през което да се възстанови.

За жалост той губи класирайки се на 3то място след Крис Дикерсън, а на първо място е самият Арнолд, който в последният момент решава да се състезава.

Въпреки всичко Зейн е бил наясно че най-вероятно няма да победи заради инцидента който е бил седмици преди състезанието.

Оттегляне

През 1983 Зейн претърпява още една травма. Той контузва рамото си докато кара колело. Тъй като не иска да се откаже от това да се състезава на Мр. Олимпия той не позволява на докторите да го оперират. Така той тренира въпреки контузията и болката.

Той се класира на четвърто място и след това претърпява сериозна операция на рамото си за да се възстановят щетите.

Това е и неговата последна Мр. Олимпия на която се състезава. Заедно с жена си те се насочват към друго начинание а именно Zane Haven – обучителен център за културисти.

Как е тренирал?

Франк Зейн е тренирал следвайки различни тренировъчни програми по време на своята кариера. Той бързо се е даптирал и никога не се е притеснявал да опита нещо ново.

В самото начало той се е насочил към по-леките килограми. Целял се е към високи повторения за да постигне възможно най-добра кондиция и изваяност на мускулите. Въпреки че това го прави изключително изчистен и мускулест това не е била най-добрата опция за да бъде истински победител.

Това от което той е имал нужа е големина. Съвета който Джо Уидър му дава е да изпозлва по-тежки тежести и по-малк обем. И това сработва. А резултатъ? Той печели Мр. Олимпиа 3 пъти подред.

Като самоук Зейн в началото няма особено доверие на различните сплитове които повечето културисти са използвали по това време. Той успява да направи тренировката си много по-проста и лесна като я разделя на 2 сесии – за горна част на тялото из а долна част на тялото.

Има данни че тренировката за горната част на тялото му е стигала до 3 и половина часа.

След като се премества в Калифорния той решава да промени тренировъчния си режим. Това е довело до по-целеносачен и фокусиран подход и тренировка на мускулите всеки ден.

Ето как е изглеждала една примерна тренировъчна седмица на Франк Зейн:

  • Понеделни и Четвъртък – Гърди и Гръб
  • Вторник и Петък – Крака
  • Сряда и Събота – Ръце и рамена
  • Неделя – почивка

Изпълнявал е по 10-12 серии с малките мускулни групи и по 15-20 с големите мускулни групи, като е използвал по-тежки килограми със покачването на сериите.

По-късно този тренировъчен режим преминава друга промяна и се превъща в три дневен сплит с почивка на четвъртия ден.

  • Първи ден – Гръб, Бицепс, Предмишница
  • Втори ден – Крака
  • Трети ден – Гърди, Рамена, Трицепс
  • Четвърти ден – Почивка

Той е тренирал коремните си мускули изключително много. Той е правил голям обем от тренировка за корема си всеки тренировъчен ден. Правил е между 400 и 1000 повторения на ден за поддържа корема си тесен и стегнат и добре изваян. Често се е връщал по-късно през деня във фитнса само за да тренира корема си.

Той се е стремял винаги да се вслушва в тялото си и е бил готов да се промени и адаптира а така и да има постоянен прогрес.

Как се е хранил?

Един от прякорите на Зейн е „Химика“. И това не е случайно. Той често е прекарвал време в разучаване и експериментиране с различни хранителни добавки с цел да открие как му влияят.

Едни от най-интересните за него хранителни добавки са били предтренировъчните добавки (pre workout). За разлика от многото други културисти по това време той не се е интересувал чак толкова от храненето след самата тренировка, за него целта е била предтренировъчното хранене.

Не е било изключено понякога да минат часове докато се нахрани след тренировка в залата, в зависимост от това дали е имал възможността и дали му е било удобно.

Франк е бил се е хранил сравнително ограничено с нисък калориен прием. Той не е приемал повече от 3000 калории на ден. Изключително малко количество имайки предвид неговите размери и обем от тренировки.

Той не е наблягал особено много над консумацията на въглехидрати. Повече е наблягал над приема на достатъчно протеин. И е поддържам добър прием от около 25% от дневните калории на здравословни мазнини.

Какво го е мотивирало да започне да тренира?

Какво е дало първоначалният тласък на Франк да започне с бодибилдинга?

Може да е интересно, но не е типичната причина както при Стив Рийвс, Арнолд или другите. Става на въпрос за една думичка, а именно – оцеляване.

В едно свое интервю, той спеманава че истинската причина да започне бидибилдинга е била неговата околона среда. Израстването му е било трудно а градчето – тежко. И тренировката и покачване на мускулите колкото се може по-рано са били един добър начин да се предпази от проблеми и неприятности.

Въпреки че той не е имал някакви свои идоли, той самият е бил и все още е идол на много.

С неговата физика и може би едни от най-емблематичните естетически пропорции, и може би еднин от най-добрите примери за вакум поза той е легенда.

Какво можем да научим от него?

Един от важните уроци които можем да научим от него е постоянство и правилен фокус над силните ни страни.

Той сам казва че не е имал най-добрите гени. Нямало е как да постигне размерите на Арнолд Шварценегер или Серж Нюбре. Просто неговото тяло не е било такова.

Вместо да се вманиачава над това което не може да бъде той отделя време и се концентрира над това да открие какво може да постигне със своето тяло. Тъй като той е нямало как да бъде огромен се е фокусирал над нещо по-различно – пропорции.

Това всичко изисква и търпение. Преди да спечели първата си Мр. Олимпия титла той е тренирал над 15 години. И знаете, той печели титлата 3 пъти подред.

Той се е фокусирал на крайната си цел вместо на бързи печалби.

By Admin

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