{"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-het-trainingsplan","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/nl\/frank-zane-o-plano-de-treino\/","title":{"rendered":"Frank Zane, het trainingsplan"},"content":{"rendered":"<h1><strong>Het trainingsplan van Frank Zane<\/strong><\/h1>\n<p>O Frank Zane \u00e9 um dos maiores s\u00edmbolos do culturismo de sempre, vencedor de tr\u00eas Mr Olympias, \u00e9 ainda hoje apontado por muitos como o f\u00edsico ideal.<\/p>\n<p>Mede 1,75m e pesava em altura de competi\u00e7\u00e3o cerca de 84kg.<\/p>\n<p>Este \u00e9 o treino utilizado pelo Frank Zane na altura em que venceu o Olympia, baseado numa divis\u00e3o ABC e seguindo o princ\u00edpio Push\/Pull\/Legs.<\/p>\n<p>Normalmente treinava tr\u00eas dias e descansava um, o que levava a seis treinos por semana, no entanto, mensalmente tirava por vezes alguns dias extra caso sentisse a necessidade para uma melhor recupera\u00e7\u00e3o.<\/p>\n<p>Outro pormenor interessante era o facto de alongar praticamente ap\u00f3s todas as s\u00e9ries o m\u00fasculo que estava a trabalhar.<\/p>\n<p>Aan het einde van elke training werkte hij aan zijn buikspieren, en aan het einde van het artikel vind je zijn buiktraining.<\/p>\n<h2 style=\"text-align: center;\"><strong>Treino A &#8211; Costas, biceps, antebra\u00e7os e ABS<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto\/\"  rel=\"noopener\">Dood gewicht<\/a> &#8211; 6 s\u00e9ries x 15-12-10-10-10-8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-t\/\"  rel=\"noopener\">T-rij<\/a> &#8211; 3 s\u00e9ries x 12-10-8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\"  rel=\"noopener\">Omlaag trekken<\/a> &#8211; 3 s\u00e9ries x 8-10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-halter\/\">Halter rij<\/a> &#8211; 3 s\u00e9ries x 8-10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/bicep-concentrado-halter.jpg\"  rel=\"noopener\">Bicepsconcentratie met halter<\/a> &#8211; 3 s\u00e9ries x 8-10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-halter\/\">Halter Krul<\/a> &#8211; 3 s\u00e9ries x 8-10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/bicep-banco-inclinado.jpg\"  rel=\"noopener\">Curl com halteres no banco inclinado 45\u00ba<\/a> &#8211; 3 s\u00e9ries x 12-10-8 repeti\u00e7\u00f5es<\/li>\n<li><span style=\"text-decoration: underline;\">Supers\u00e9rie &#8211; 2 s\u00e9ries<\/span><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/curl-invertido.jpg\"  rel=\"noopener\">Omgekeerde krul met staaf<\/a> &#8211; 12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/curl-antebra\u00e7o.png\"  rel=\"noopener\">Curl de antebra\u00e7o\u00a0sentado<\/a> &#8211; 20 repeti\u00e7\u00f5es<\/li>\n<li>Buikspieren<\/li>\n<\/ul>\n<p><b><u>Cijfers.<\/u><\/b><\/p>\n<p>Neste treino as tr\u00eas primeiras s\u00e9ries de peso morto eram feitas de forma normal, iniciando o exerc\u00edcio no ch\u00e3o, enquanto que as tr\u00eas s\u00e9ries finais optava por colocar a barra numa superf\u00edcie ligeiramente elevada.<\/p>\n<p>Para al\u00e9m disso, tendo em conta que este era o exerc\u00edcio principal do seu treino, descansava algum tempo entre cada s\u00e9rie para recuperar.<\/p>\n<p>No exerc\u00edcio bicep concentrado com halter, aguentava o peso durante um segundo no topo com contrac\u00e7\u00e3o m\u00e1xima e depois descia de forma lenta e controlada.<\/p>\n<p>Fazia 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.<\/p>\n<p>O 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.<\/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=\"frank zaan\" 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>Treino B &#8211; Pernas<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\">Been extensie<\/a> &#8211; Algumas s\u00e9ries apenas para aquecimento<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\">Hurken<\/a> &#8211; 6 s\u00e9ries x 15-12-11-10-9-8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\">druk op<\/a> &#8211; 3 s\u00e9ries x 15-12-10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\">Been Krul<\/a> &#8211; 3 s\u00e9ries x 12-11-10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\">Been extensie<\/a> &#8211; 3 s\u00e9ries x 12-10-8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/eleva\u00e7ao-gemeos-em-pe.jpg\"  rel=\"noopener\">Staande kalfsverhoging<\/a> &#8211; 3 s\u00e9ries x 15-20 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/donkey.jpg\"  rel=\"noopener\">Eleva\u00e7\u00e3o de g\u00e9meos Donkey<\/a> &#8211; 4 s\u00e9ries x 20-25 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/gemeos-sentado.jpg\"  rel=\"noopener\">Eleva\u00e7\u00e3o de g\u00e9meos sentado<\/a> &#8211; 4 s\u00e9ries seguidas sem descanso (<a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/drop-set\/\"  rel=\"noopener\">Druppelset<\/a>)<\/li>\n<li>Buikspieren<\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline;\"><strong>Cijfers.<\/strong><\/span><\/p>\n<p>No agachamento optava por ir abaixo do paralelo, e tentava que a fase negativa (descida) fosse o mais controlada poss\u00edvel.<\/p>\n<p>Na prensa n\u00e3o colocava muito peso preferindo concentra-se em ir bem abaixo na fase negativa.<\/p>\n<p>Neste dia n\u00e3o incluia a eleva\u00e7\u00e3o de pernas em suspens\u00e3o no treino 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=\"zaan\" 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>Treino C &#8211; Peito, ombros e triceps<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/\">Plat bankdrukken<\/a> &#8211; 6 s\u00e9ries x 12-10-8-6-4-2 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-inclinado\/\">Hellingborstpers<\/a> &#8211; 4 s\u00e9ries x 10-8-6-4 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/aberturas-declinadas.png\"  rel=\"noopener\">Geweigerde openingen<\/a> &#8211; 3 s\u00e9ries x 12-10-8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/pullover.jpg\"  rel=\"noopener\">Halter trui<\/a> &#8211; 3 s\u00e9ries x 12-10-8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-pega-curta\/\">Bankdrukken met korte grip<\/a> &#8211; 3 s\u00e9ries x 12-10-8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/extensao-tricep-halter.jpg\"  rel=\"noopener\">Extens\u00e3o de tricep com halter<\/a> &#8211; 3 s\u00e9ries x 12-10-8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-tricep-maquina\/\">Extens\u00e3o de tricep na m\u00e1quina com pega V<\/a> &#8211; 3 s\u00e9ries x 12-10-8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/posteriores.gif\"  rel=\"noopener\">Halter hamstrings<\/a> &#8211; 3 s\u00e9ries x 15-12-10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/laterais-cabo.jpg\"  rel=\"noopener\">Zijkanten met kabel<\/a> &#8211; 3 s\u00e9ries x 12-10-8 repeti\u00e7\u00f5es<\/li>\n<li>Buikspieren<\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline;\"><strong>Cijfers.<\/strong><\/span><\/p>\n<p>Bij het vlakke bankdrukken heb ik gekozen voor een iets korte grip en heb ik gekozen voor langzame negatieven.<\/p>\n<p>No 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.<\/p>\n<p>Na 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 s\u00e9ries de 12 repeti\u00e7\u00f5es sem 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>Buikspieroefeningen<\/strong><\/h2>\n<p>O treino de abdominais do Frank Zane era feito no final de cada treino, em supers\u00e9rie, come\u00e7ando com apenas tr\u00eas exerc\u00edcios e aumentando \u00e0 medida que se ia aproximando da \u00e9poca competitiva, chegando a fazer 1000 repeti\u00e7\u00f5es no total por treino na fase final.<\/p>\n<p>Por vezes optava por voltar mais tarde ao gin\u00e1sio e fazer o treino de abdominais separado do treino de muscula\u00e7\u00e3o, chegando a demorar 30 minutos.<\/p>\n<p>Ap\u00f3s o treino de abdominais fazia 15 a 20 minutos de bicicleta ou corria a baixa intensidade 2.4km.<\/p>\n<ul>\n<li><strong>Vroeg stadium<\/strong><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacao-pernas\/\">Eleva\u00e7\u00e3o de pernas<\/a> &#8211; 4 s\u00e9ries x 25 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdominal-classico\/\">Crunches<\/a> &#8211; 4 s\u00e9ries x 25 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/twist.jpg\"  rel=\"noopener\">Zittende wendingen<\/a> &#8211; 100 repeti\u00e7\u00f5es<\/li>\n<li><strong>Fase avan\u00e7ada<\/strong><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacao-pernas\/\">Eleva\u00e7\u00e3o de pernas<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdominal-classico\/\">Crunches<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/abdominal-em-suspensao.jpg\"  rel=\"noopener\">Opschortingsbeen gaat omhoog<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/rezas.jpg\"  rel=\"noopener\">Bidden<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/twist.jpg\"  rel=\"noopener\">Zittende wendingen<\/a><\/li>\n<\/ul>\n<p><a href=\"http:\/\/frankzane.com\/the-growth-program-then-and-now-frank-zane\/\" target=\"_blank\" rel=\"noopener\">Bron.<\/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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