While everyone wishes to grow their muscles to the fullest, they don’t always understand the right way to do it. Now, you don’t have to waste your time trying to find the best way to achieve optimal growth. The three-time Mr. Olympia winner and the God of Aesthetics, known for his strict training regime, is here to save the day.

Frank Zane recently shared his top three exercises that will help you attain unmatched results. The golden era bodybuilder followed a simple, basic approach while choosing these exercises. According to him, they will help you work on the main muscle groups of your body. But which are they? 

Zane shares how to train the big three

The Chemist follows a simple and basic approach and focuses on all the big muscle groups. He calls it the “key to muscle growth.” The 81-year-old Zane named squatting as the first exercise as he was always a “good squatter.“

Squats hit the legs, one of the three big muscle groups you need to train. The next exercise he mentioned was the bench press. This exercise marks the chest workout done, and if you do a close grip bench press, it hits your triceps as well. Zane used to bench 285 pounds in his prime, which gave him such immense gains.

The last exercise was the deadlift, the favorite exercise of most gymgoers. This marks the last main muscle group of the big three. Back in his prime, the three-time Mr. Olympia lifted 425 pounds. The Chemist wrote, “If you want to grow bigger do these exercises in your routine.” After trying out these exercises, you might also want to know how to track your progress in the gym. The Chemist had also shed upon this very topic earlier. 

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The easiest way to track your gym progress 

The three-time Olympia earlier shared a post in which he explained, “Keeping track of the weights, sets, and reps is how we can ascertain how we are progressing in our workouts.” This is one of the most basic and classic ways of keeping track of your progress.

“If you are getting stronger, you are growing muscle, providing strength,” he added. The 81-year-old then mentioned that maintaining proper form is important for increasing your muscle gains while ensuring that you are “not cheating on exercises.” The three-time Mr. Olympia highlighted that if you’re doing reps without any proper form, this will not lead to any benefits.

The consistency and discipline that Zane advocates now is what made him a three-time Mr. Olympia. Will you follow Zane’s recommended exercises and focus on proper form to ensure optimal gains? Let us know in the comments.