{"id":11802,"date":"2016-08-01T18:15:56","date_gmt":"2016-08-01T18:15:56","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=11802"},"modified":"2021-04-12T18:34:40","modified_gmt":"2021-04-12T17:34:40","slug":"frank-zane-el-plan-de-entrenamiento","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/es\/frank-zane-o-plano-de-treino\/","title":{"rendered":"Frank Zane, el plan de entrenamiento"},"content":{"rendered":"<h1><strong>El plan de entrenamiento de Frank Zane<\/strong><\/h1>\n<p>Frank Zane es uno de los mayores s\u00edmbolos del culturismo de todos los tiempos, ganador de tres Mr. Olympias, y muchos todav\u00eda consideran que tiene el f\u00edsico ideal.<\/p>\n<p>Mide 1,75 m de altura y pesa alrededor de 84 kg en la altura de competici\u00f3n.<\/p>\n<p>Este es el entrenamiento utilizado por Frank Zane cuando gan\u00f3 el Olympia, basado en una divisi\u00f3n ABC y siguiendo el principio Push\/Pull\/Legs.<\/p>\n<p>Normalmente entrenaba durante tres d\u00edas y descansaba uno, lo que daba como resultado seis sesiones de entrenamiento por semana. Sin embargo, a veces me tomaba unos d\u00edas libres extra cada mes si sent\u00eda que necesitaba recuperarme mejor.<\/p>\n<p>Otro detalle interesante fue el hecho de que estir\u00e9 el m\u00fasculo que estaba trabajando despu\u00e9s de pr\u00e1cticamente cada serie.<\/p>\n<p>Al final de cada entrenamiento, trabajaba sus abdominales y al final del art\u00edculo encontrar\u00e1s su entrenamiento abdominal.<\/p>\n<h2 style=\"text-align: center;\"><strong>Entrenamiento A \u2013 Espalda, b\u00edceps, antebrazos y abdominales<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto\/\"  rel=\"noopener\">Peso muerto<\/a> \u2013 6 series x 15-12-10-10-10-8 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-t\/\"  rel=\"noopener\">fila T<\/a> \u2013 3 series x 12-10-8 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\"  rel=\"noopener\">Derribar<\/a> \u2013 3 series x 8-10 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-halter\/\">remo con mancuernas<\/a> \u2013 3 series x 8-10 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/bicep-concentrado-halter.jpg\"  rel=\"noopener\">Concentraci\u00f3n de b\u00edceps con mancuerna<\/a> \u2013 3 series x 8-10 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-halter\/\">Curl con mancuernas<\/a> \u2013 3 series x 8-10 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/bicep-banco-inclinado.jpg\"  rel=\"noopener\">Curl con mancuernas en banco inclinado a 45\u00ba<\/a> \u2013 3 series x 12-10-8 repeticiones<\/li>\n<li><span style=\"text-decoration: underline;\">Superconjunto \u2013 2 series<\/span><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/curl-invertido.jpg\"  rel=\"noopener\">Curl invertido con barra<\/a> \u2013 12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/curl-antebra\u00e7o.png\"  rel=\"noopener\">Flexi\u00f3n de antebrazos sentado<\/a> \u2013 20 repeticiones<\/li>\n<li>Abdominales<\/li>\n<\/ul>\n<p><b><u>Los grados.<\/u><\/b><\/p>\n<p>En este entrenamiento, las tres primeras series de peso muerto se realizaron de forma normal, iniciando el ejercicio en el suelo, mientras que para las tres series finales, la barra se coloc\u00f3 sobre una superficie ligeramente elevada.<\/p>\n<p>Adem\u00e1s, considerando que \u00e9ste era el ejercicio principal de su entrenamiento, descansaba un tiempo entre cada serie para recuperarse.<\/p>\n<p>En el ejercicio de curl de b\u00edceps con mancuernas, mantuve el peso durante un segundo en la parte superior con la m\u00e1xima contracci\u00f3n y luego lo baj\u00e9 de manera lenta y controlada.<\/p>\n<p>Tambi\u00e9n realiz\u00f3 negativos lentos en el curl con mancuernas de pie, mientras que en el curl con mancuernas en banco opt\u00f3 por un peso m\u00e1s ligero, probablemente para poder concentrarse lo m\u00e1ximo posible en la t\u00e9cnica.<\/p>\n<p>Normalmente, tu d\u00eda de descanso vendr\u00eda despu\u00e9s de este entrenamiento para que el impacto del mismo en tu espalda baja no afecte tus sentadillas en el pr\u00f3ximo entrenamiento.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/frank_zane_02.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter size-full wp-image-11805\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/frank_zane_02.jpg\" alt=\"franco zane\" width=\"690\" height=\"463\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/frank_zane_02.jpg 690w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/frank_zane_02-300x201.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/frank_zane_02-20x13.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/frank_zane_02-600x403.jpg 600w\" sizes=\"(max-width: 690px) 100vw, 690px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>Entrenamiento B \u2013 Piernas<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\">Extensi\u00f3n de pierna<\/a> \u2013 Algunas series solo para calentar<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\">Ponerse en cuclillas<\/a> \u2013 6 series x 15-12-11-10-9-8 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\">Prensa<\/a> \u2013 3 series x 15-12-10 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\">Leg Curl<\/a> \u2013 3 series x 12-11-10 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\">Extensi\u00f3n de pierna<\/a> \u2013 3 series x 12-10-8 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/eleva\u00e7ao-gemeos-em-pe.jpg\"  rel=\"noopener\">Elevaci\u00f3n de pantorrillas de pie<\/a> \u2013 3 series x 15-20 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/donkey.jpg\"  rel=\"noopener\">Crianza de terneros con burro<\/a> \u2013 4 series x 20-25 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/gemeos-sentado.jpg\"  rel=\"noopener\">Elevaci\u00f3n de pantorrillas sentado<\/a> \u2013 4 series seguidas sin descanso (<a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/drop-set\/\"  rel=\"noopener\">conjunto de gotas<\/a>)<\/li>\n<li>Abdominales<\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline;\"><strong>Los grados.<\/strong><\/span><\/p>\n<p>En la sentadilla, eleg\u00ed ir por debajo del paralelo y trat\u00e9 de hacer la fase negativa (descenso) lo m\u00e1s controlada posible.<\/p>\n<p>En la prensa no le dio mucho peso, prefiriendo concentrarse en bajar bien en la fase negativa.<\/p>\n<p>En este d\u00eda, no inclu\u00ed elevaciones de piernas colgado en mi entrenamiento abdominal.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/140b7e5c7215d94b4210eb65ea733b5a.jpg\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-11807\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/140b7e5c7215d94b4210eb65ea733b5a.jpg\" alt=\"zane\" width=\"339\" height=\"703\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/140b7e5c7215d94b4210eb65ea733b5a.jpg 339w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/140b7e5c7215d94b4210eb65ea733b5a-145x300.jpg 145w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/140b7e5c7215d94b4210eb65ea733b5a-10x20.jpg 10w\" sizes=\"(max-width: 339px) 100vw, 339px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>Entrenamiento C \u2013 Pecho, hombros y tr\u00edceps<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/\">Press de banca plano<\/a> \u2013 6 series x 12-10-8-6-4-2 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-inclinado\/\">Press de pecho inclinado<\/a> \u2013 4 series x 10-8-6-4 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/aberturas-declinadas.png\"  rel=\"noopener\">Aperturas rechazadas<\/a> \u2013 3 series x 12-10-8 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/pullover.jpg\"  rel=\"noopener\">Jersey con mancuernas<\/a> \u2013 3 series x 12-10-8 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-pega-curta\/\">Press de banca con agarre corto<\/a> \u2013 3 series x 12-10-8 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/extensao-tricep-halter.jpg\"  rel=\"noopener\">Extensi\u00f3n de tr\u00edceps con mancuernas<\/a> \u2013 3 series x 12-10-8 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-tricep-maquina\/\">Extensi\u00f3n de tr\u00edceps en la m\u00e1quina de agarre en V<\/a> \u2013 3 series x 12-10-8 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/posteriores.gif\"  rel=\"noopener\">isquiotibiales con mancuernas<\/a> \u2013 3 series x 15-12-10 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/laterais-cabo.jpg\"  rel=\"noopener\">Lados con cable<\/a> \u2013 3 series x 12-10-8 repeticiones<\/li>\n<li>Abdominales<\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline;\"><strong>Los grados.<\/strong><\/span><\/p>\n<p>En el press de banca plano, opt\u00e9 por un agarre ligeramente corto y opt\u00e9 por negativos lentos.<\/p>\n<p>En el press de pecho inclinado, bajar\u00eda la inclinaci\u00f3n del banco con cada serie, empezando en 70\u00ba y baj\u00e1ndola un nivel sucesivamente, haciendo tambi\u00e9n aqu\u00ed negativos lentos, al igual que en el press de banca con agarre corto.<\/p>\n<p>En la extensi\u00f3n de tr\u00edceps con agarre en V mantuve la contracci\u00f3n durante un segundo cada repetici\u00f3n en el pico del ejercicio y en los laterales con cable a veces hice 3 series de 12 repeticiones sin descanso.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/FrankZane.jpg\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-11809\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/FrankZane.jpg\" alt=\"Frank Zane\" width=\"1283\" height=\"1100\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/FrankZane.jpg 1194w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/FrankZane-300x257.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/FrankZane-768x658.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/FrankZane-20x17.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/FrankZane-1024x878.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/FrankZane-600x514.jpg 600w\" sizes=\"(max-width: 1283px) 100vw, 1283px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>Ejercicio para los abdominales<\/strong><\/h2>\n<p>El entrenamiento abdominal de Frank Zane se realizaba al final de cada sesi\u00f3n de entrenamiento, en superseries, comenzando con s\u00f3lo tres ejercicios y aumentando a medida que se acercaba la temporada competitiva, hasta llegar a las 1000 repeticiones en total por sesi\u00f3n de entrenamiento en la fase final.<\/p>\n<p>A veces decid\u00ed volver al gimnasio m\u00e1s tarde y hacer el entrenamiento abdominal por separado del entrenamiento con pesas, lo que pod\u00eda llevar hasta 30 minutos.<\/p>\n<p>Despu\u00e9s del entrenamiento abdominal, hac\u00eda ciclismo durante 15 a 20 minutos o corr\u00eda a baja intensidad durante 2,4 km.<\/p>\n<ul>\n<li><strong>Etapa temprana<\/strong><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacao-pernas\/\">Elevaciones de piernas<\/a> \u2013 4 series x 25 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdominal-classico\/\">abdominales<\/a> \u2013 4 series x 25 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/twist.jpg\"  rel=\"noopener\">giros sentados<\/a> \u2013 100 repeticiones<\/li>\n<li><strong>Fase avanzada<\/strong><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacao-pernas\/\">Elevaciones de piernas<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdominal-classico\/\">abdominales<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/abdominal-em-suspensao.jpg\"  rel=\"noopener\">Elevaciones de piernas en suspensi\u00f3n<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/rezas.jpg\"  rel=\"noopener\">Orar<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/twist.jpg\"  rel=\"noopener\">giros sentados<\/a><\/li>\n<\/ul>\n<p><a href=\"http:\/\/frankzane.com\/the-growth-program-then-and-now-frank-zane\/\" target=\"_blank\" rel=\"noopener\">Fuente.<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>O plano de treino de Frank Zane O Frank Zane \u00e9 um dos maiores s\u00edmbolos do culturismo de sempre, vencedor de tr\u00eas Mr Olympias, \u00e9 [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":11804,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Plano de Treino Frank Zane: O F\u00edsico Ideal","_seopress_titles_desc":"O plano de treino completo do famoso Frank 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peso durante um segundo no topo com contrac\u00e7\u00e3o m\u00e1xima e depois descia de forma lenta e controlada.\\r\\n\\r\\nFazia tamb\u00e9m negativas lentas no curl com halteres em p\u00e9, enquanto que no curl com halteres no banco optava por um peso mais leve, provavelmente para conseguir concentrar-se ao m\u00e1ximo na t\u00e9cnica.\\r\\n\\r\\nO seu dia de descanso vinha normalmente ap\u00f3s este treino para que o impacto do mesmo na zona lombar n\u00e3o lhe afectasse o agachamento do treino seguinte.\\r\\n\\r\\n\\r\\nTreino B - Pernas\\r\\n\\r\\n \\tLeg Extension - Algumas s\u00e9ries apenas para aquecimento\\r\\n \\tAgachamento - 6 s\u00e9ries x 15-12-11-10-9-8 repeti\u00e7\u00f5es\\r\\n \\tPrensa - 3 s\u00e9ries x 15-12-10 repeti\u00e7\u00f5es\\r\\n \\tLeg Curl - 3 s\u00e9ries x 12-11-10 repeti\u00e7\u00f5es\\r\\n \\tLeg Extension - 3 s\u00e9ries x 12-10-8 repeti\u00e7\u00f5es\\r\\n \\tEleva\u00e7\u00e3o de g\u00e9meos em p\u00e9 - 3 s\u00e9ries x 15-20 repeti\u00e7\u00f5es\\r\\n \\tEleva\u00e7\u00e3o de g\u00e9meos Donkey - 4 s\u00e9ries x 20-25 repeti\u00e7\u00f5es\\r\\n \\tEleva\u00e7\u00e3o de g\u00e9meos sentado - 4 s\u00e9ries seguidas sem descanso (Dropset)\\r\\n \\tAbdominais\\r\\n\\r\\nNotas.\\r\\n\\r\\nNo agachamento optava por ir abaixo do paralelo, e tentava que a fase negativa (descida) fosse o mais controlada poss\u00edvel.\\r\\n\\r\\nNa prensa n\u00e3o colocava muito peso preferindo concentra-se em ir bem abaixo na fase negativa.\\r\\n\\r\\nNeste dia n\u00e3o incluia a eleva\u00e7\u00e3o de pernas em suspens\u00e3o no treino abdominal.\\r\\n\\r\\n\\r\\nTreino C - Peito, ombros e triceps\\r\\n\\r\\n \\tSupino plano - 6 s\u00e9ries x 12-10-8-6-4-2 repeti\u00e7\u00f5es\\r\\n \\tPress de peito inclinado - 4 s\u00e9ries x 10-8-6-4 repeti\u00e7\u00f5es\\r\\n \\tAberturas declinadas - 3 s\u00e9ries x 12-10-8 repeti\u00e7\u00f5es\\r\\n \\tPullover com halter - 3 s\u00e9ries x 12-10-8 repeti\u00e7\u00f5es\\r\\n \\tSupino com pega curta - 3 s\u00e9ries x 12-10-8 repeti\u00e7\u00f5es\\r\\n \\tExtens\u00e3o de tricep com halter - 3 s\u00e9ries x 12-10-8 repeti\u00e7\u00f5es\\r\\n \\tExtens\u00e3o de tricep na m\u00e1quina com pega V - 3 s\u00e9ries x 12-10-8 repeti\u00e7\u00f5es\\r\\n \\tPosteriores com halteres - 3 s\u00e9ries x 15-12-10 repeti\u00e7\u00f5es\\r\\n \\tLaterais com cabo - 3 s\u00e9ries x 12-10-8 repeti\u00e7\u00f5es\\r\\n \\tAbdominais\\r\\n\\r\\nNotas.\\r\\n\\r\\nNo supino plano optava por uma pega ligeiramente curta e optava por negativas lentas.\\r\\n\\r\\nNo press inclinado para peito, ia descendo a inclina\u00e7\u00e3o do banco a cada s\u00e9rie, come\u00e7ando nos 70\u00ba e baixando um n\u00edvel sucessivamente, fazendo tamb\u00e9m negativas lentas aqui, tal como no supino com pega curta.\\r\\n\\r\\nNa extens\u00e3o de tricep com pega em V, aguentava a contrac\u00e7\u00e3o durante um segundo a cada repeti\u00e7\u00e3o no pico do exerc\u00edcio e nos laterais com cabo por vezes fazia 3 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