Mike O’Hearn and Bodybuilding Legend Frank Zane discuss and debate the importance of weightlifting form over heavy weight – and the correct time to utilize cheat curls to maximize gains
In the world of weightlifting, two legendary bodybuilders, Frank Zane and Mike O’Hearn, have left an indelible mark with their impressive achievements and philosophies. Both of them share the experience of starting weight training at the age of 14, which they believe to be an ideal time due to the body’s response to puberty hormones. In the latest episode of Generation Iron and Barbend’s The Mike O’Hearn Show, Frank Zane explains both the importance of practicing strict form while also gaining benefits from cheat lifts to maximize muscle gain.
Mike O’Hearn had the pleasure of meeting one of his bodybuilding idols, Frank Zane. What followed was a recorded casual conversation between two iconic strength athletes. We have released previous episodes of their conversation including discussion on importance of bodyweight in bodybuilding and whether or not Mike O’Hearn can win Mr. Olympia today. Now we’re bringing back another unseen portion of their conversation where they discuss the importance puberty can have on weightlifting and also debate strict form vs cheat lifts. Let’s jump into it.
View this post on Instagram
Frank Zane’s Beginnings
Frank Zane commenced his weight training journey at the age of 14, initially working out at the YMCA with little success. Determined to see progress, he invested in his own 15-pound dumbbells and began working out at home three times a week. Almost immediately, he observed muscle growth, which served as a powerful motivation to persevere and “keep at it.”
Mike O’Hearn’s Growth During Puberty
Similarly, Mike O’Hearn, despite weightlifting before puberty, saw remarkable results when he reached 14 years old. During this crucial stage of life, puberty hormones respond exceptionally well to weightlifting, leading to rapid changes in the body. O’Hearn experienced a 100-pound weight gain and a five-inch increase in height within a year and a half. This pivotal time solidified his love for weightlifting and fueled his passion for achieving tangible results.
The Significance of Proper Form
Mike O’Hearn advocates for lifting heavy weights but emphasizes focusing on the negative (eccentric) part of the exercise movement. He believes that honing in on the negatives, even with significant weights, is more beneficial for strength and muscle development than merely lifting heavier weights with improper form. This approach ensures that the targeted muscles receive adequate stimulation for optimal growth.
Frank Zane concurs with O’Hearn’s view, stating that far too many weightlifters prioritize weight over proper form. He believes that good form is the key to unlocking true potential and preventing injuries. By focusing on performing exercises with correct form, individuals can effectively target specific muscles and achieve better results.
Cheat Curls – A Balanced Approach
Mike O’Hearn inquires about cheat curls and whether they are considered good form for biceps. Frank Zane approves of cheat curls when used strategically to engage the front deltoids more intensely than regular bicep curls. He recommends starting with strict bicep curls to isolate the biceps and then incorporating cheat curls afterward to engage the full muscle area effectively.
No One-Size-Fits-All Approach
Mike O’Hearn believes that there is no one optimal exercise or workout routine. Different exercises work for different people, and the key lies in finding what suits each individual best. This mindset reflects his belief that diversity in training can lead to greater progress and results.
Frank Zane echoes O’Hearn’s perspective and encapsulates his philosophy with the motto, “everything works if you let it.” This signifies that embracing various training methods and exercises, while focusing on proper form, can unlock the potential for remarkable progress in weightlifting.
View this post on Instagram
Wrap Up
Frank Zane and Mike O’Hearn’s journey in weightlifting serves as an inspiration for aspiring bodybuilders and fitness enthusiasts. Their early start at the age of 14 and the emphasis they place on proper form over excessive weightlifting demonstrate the importance of a balanced and thoughtful approach to training.
By recognizing that different exercises work for different individuals, they encourage diversity in training methods. As we continue to learn from these legends, let us remember that with dedication, perseverance, and a willingness to explore various techniques, we too can achieve remarkable results in our fitness journey.
You can watch their full conversation in the latest episode of The Mike O’Hearn Show above. Make sure to check back every Friday for new episodes only on the Generation Iron Fitness Network or wherever podcasts are downloaded.
