💪 Try Frank Zane's 1,000-Rep Ab Routine

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Here’s what we have for you today: 

• The calf exercise Arnold Schwarzenegger swears by

• A deep dive into legendary bodybuilder Frank Zane’s 1,000-rep ab workout

• Five protein shake recipes to gain lean muscle mass

BODYBUILDING 

Got Calves? 

Calves are notoriously tough muscles to develop, especially if genetics aren't in your favor. Even the legendary Arnold Schwarzenegger faced challenges in building calf muscle mass. Known for his impressive chest and muscular arms, Schwarzenegger's calves initially lagged behind until he moved to the States. It was there he began to focus on daily calf training, incorporating walks and specific exercises into his routine.

Among the various exercises he tried, the donkey calf raise emerged as his favorite. Schwarzenegger dedicated himself to performing five to six sets of 15-20 reps of this particular exercise, which involves a hip hinge, to target his calves effectively. Discover the comprehensive calf workout regimen of "The Austrian Oak," including detailed instructions on how to master the donkey calf raise to stimulate growth in even the most stubborn calf muscles.

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TRAINING 

1,000-Reps Club 

Bodybuilding legend Frank Zane was renowned for his impeccable abs, a key factor in his three consecutive Mr. Olympia titles from 1977 to 1979. Beyond aesthetics, his abominable muscles played a crucial role in executing bodybuilding poses, particularly the stomach vacuum. Zane's dedication to his abs was unmatched; he trained them daily, escalating to 1,000 repetitions as competitions neared.

His regimen primarily consisted of 500 Roman chair sit-ups and 500 leg raises each day. Besides carving out a killer core, these movements also contributed significantly to his upper-quad separation, enhancing his overall physique. Below, we explore the additional exercises Zane focused on, analyzing the science behind his claims and training volume.

For example, Zane advised against placing weights on the forehead or behind the neck during crunches to avoid thickening the upper abs, which could result in a protruding upper waistline. Do these claims pass our test? Find out below.

NUTRITION 

Muscle Milkshakes

Focusing on protein is vital for muscle building. In addition to optimal protein intake, consuming the right amount of calories is crucial for fostering lean muscle growth. While protein shakes may offer a high protein content with minimal calories, incorporating a mix of nutritious foods into your shake can create a delicious way to hit both your calorie and protein goals.

The market is flooded with weight-gainer shakes, which often consist of protein powder and maltodextrin but lack essential nutrients and variety. For a healthier and more economical choice, consider making your own flavorful, energy-packed protein shakes with whole foods like Greek yogurt, bananas, honey, peanut butter, and protein powders suited to different dietary requirements.

Our experts offer the top protein shake recipes complete with a comprehensive breakdown of both macro and micronutrients to aid in healthy weight gain.

THE DROP SET 

Dorie Drops Out

• Two-time Bikini Olympia champion Jennifer Dorie has withdrawn from this year’s contest. Find out why the division’s top star is stepping aside.

• Not all of the greatest bodybuilders to walk the planet had the pleasure of raising the Sandow trophy. See who six-time Mr. Olympia Dorian Yates has as the greatest bodybuilder never to win the Mr. O. 

• The clock is ticking for Men’s Open bodybuilder Hunter Labrada’s chance of earning a spot at the 2024 Olympia. See the last-minute chance he’ll get to punch his ticket to the biggest bodybuilding event of the year.