JACKED UP
I’m an 80-year-old bodybuilding legend – there’s a key hack to bulking up fast without piling on the calories
LEGENDARY bodybuilder Frank Zane has revealed a rule of thumb to use while bulking up - at the wise age of 80.
In a recent Instagram post, Frank shed light on what's important to focus on while building up muscle quickly.
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The post features a photo of Frank back in his glory days, reading: "Focus on the quality of your sets instead of weight and number of reps."
The tactic has clearly worked for Frank, who won the esteemed Mr Olympia title in weightlifting three times in a row.
He continued: "Never work to failure but success, striving to perform the last repetition in a set with perfect form before you stop and rest for maximum before the next set."
Another vital part of his workouts is protein, which he refers to as "one of the most important ingredients for successful bodybuilding".
Frank said: "A protein drink is essential for bodybuilders because it supplies amino acids in abundance and is one of the best ways to increase nutrient density while not going overboard on calories."
Protein and quality reps while working out can result in quick results, the legend said.
Another piece of wisdom he shared online is the importance of resting between sets - but only for a set amount of time.
One fan asked Frank what the average rest time between sets should be.
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Frank responded: "One minute."
The bodybuilding legend picked up weight lifting at the ripe age of 14, and now provides advice and encouragement to keep others lifting.
He's worked alongside legends like after starting his journey in bodybuilding competitions at 18.
Experts at the Mayo Clinic have suggested some dos and don'ts when starting to weightlift.
When beginning your weight lifting journey, start with an appropriate amount of weight you can lift 12 to 15 times.
Proper form is vital, in addition to balance and breathing - holding your breath while lifting could be dangerous.
The experts recommend not skipping warmups, not rushing, and not over-exerting yourself when lifting weights.
Frank also gave a vital piece of advice to beginners: "Just because you don’t get stronger all the time or gain weight doesn’t mean you aren’t making progress."
He's shared that allowed him to maintain his fitness decades after winning international titles.
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One study recently discovered lifting weights for as little as three seconds a day can build muscle.
A single maximum effort rep, five days a week for a month, was found to boost couch potatoes’ biceps strength by up to 12 per cent.
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