Zane Bodybuilding Manual (e-book)

The big one. Four hundred and thirty seven pages in three parts, and the closest thing Frank has written to a complete account of the method and the life behind it.

Part I, Exercise. Starts with what symmetry actually is and whether you can improve it, then works through anatomy of a set, time under tension, intensity versus volume, sets and reps, workout diaries, layoffs and stretching, into the full body routine and the two and three way splits. Threaded through it is his own competitive history in order, the beginning years from 1957, the Florida years, Mr. America and Mr. Universe, the three Olympia wins, the 1983 final competition, and then training at 50, 60, 64, 65 and 70.

Part II, Zane Nutrition. Amino acids and stacking, the glycemic index, food journals, protein fat and carbohydrate proportions, the caloric equation, recipes, clean eating, micronutrients, pre competition dieting, intermittent fasting, testosterone, growth hormone and sleep, age management and body clocks.

Part III, Right Attitude. The part most training books do not have. Spiritual bodybuilding, brainwaves, belief systems, the mind vision body, breath control and the vacuum, transforming powerless speech, mantras, meditation and breath counting.