Frank Zane Talks Three Exercises You Should Do To “Grow Bigger”

Frank Zane
Photo via @therealfrankzane Instagram

Bodybuilding legend Frank Zane shared the three best exercises to grow in the gym.

Frank Zane is one of the legendary bodybuilders from the Golden Era. He built a championship-winning physique over the course of his career and is still regarded as one of the all-time greats. Zane continues to share tips for the new generation and recently talked about three exercises needed to grow in the gym. In this post, we detail the three best exercises Frank Zane focuses on to grow muscle mass in the gym. 

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Zane graduated from Wilkes University in 1964. He earned his nickname “The Chemist” for his college degree and his use of amino acids and other bodybuilding supplements, which was highly unusual for the time. Zane made his pro debut in 1961 at the Mr. Pennsylvania contest and went on to win the Olympia title three times, from 1977 to 1979. He also won IFBB Mr. Universe in 1965 and is a two-time winner of the IFBB Mr. America title. He was inducted into the Joe Weider Hall of Fame in 1994.

“If you want to grow bigger, do these exercises in your routine.”

Zane took to Instagram to speak on the three exercises that should be used to build muscle.

Frank Zane

Frank Zane’s Three Muscle-Building Exercises

The three major powerlifting exercises have remained the same because they test strength in multiple ways. Because of this, Frank Zane believes they are the best to build muscle.

“Keeping track of the weights, sets, and reps is how we can ascertain how we are progressing in our workouts.”


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A post shared by Frank Zane (@therealfrankzane)

In 1968, Zane took home a Mr. America and Mr. Universe title  to go along with his three Olympias. Even though he is decades out of competition, Zane still has the mind and motivation to not only train himself but to share his knowledge with the next generation.

During his career, Zane benched 285 pounds and deadlifted 425 pounds. The 81-year-old continues to exercise in the gym and has found what works for him over the course of his life. If you want to build muscle, continue using some classic lifts that can help gain massive size.

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Greg Patuto
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation,, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.