Admit you're a bodybuilder and the next question is "do you take steroids?". Unfortunately the public's perception of bodybuilders is that steroids are needed to build their bodies. In the quest to build muscles yesterday, many bodybuilders, especially competitors resort to steroid abuse. The problem is these bodybuilders never learn to build their bodies without the drugs. The rush to build massive muscles can only result in health hazards. Will the dinosaurs again become extinct.?

When the winners of top competitions like Mr. Olympia and the Arnold Classic have more classical, proportionate, non-freaky bodies then the public will be more accepting of the sport. The winners always set the standard in all endeavors, especially in a visual art form like bodybuilding. So when winners look more pleasing, bodybuilding will get more media publicity, and the sport will grow in popularity. My goal is education on how to build the classic proportionate physique.

Anabolic steroids are modified versions of your body's own testosterone hormone which is responsible for secondary male characteristics and muscle growth. Steroids, however have been altered to produce more muscular growth. I am not opposed to using natural testosterone if your body needs it. Who needs it? Certainly not teenage boys whose testosterone is at an all time high. This is why a lot of champion bodybuilders began weight training in their teens. I gained from 140 pounds at age 14 to 190 pounds at age 19 all naturally. But as a man ages his testosterone output diminishes and after 40 it becomes increasing ly difficult to build muscle. So the only people who may need testosterone are aging men at least 40 or more. If this is the course of action decided on it's important to use medical supervision. Fortunately, there is a new branch of medicine today called anti-aging therapy. For more information about optimizing hormone output and its effects on aging call 888-younger & ask for Dr. Alan Mintz at Cenegenics.

Medical supervision is necessary

So if you want to develop an aesthetic proportionate body without freaky size simply take your time and don't resort to steroid abuse. There are many ways to optimize your body's own testosterone, growth hormone, and thyroid secretion without using illegal unnatural substances. Supplements such as DHEA, (good idea to take saw palmetto berry oil to support the prostate gland in men) melatonin, growth hormone releasing amino acids in free form, (L-tyrosine is a precursor for thyroid hormone) getting enough sleep, learning the relaxation response, and the right kind of weight training go a long way to help build a great body.

The first step requires checking hormonal balance through blood tests. I have this done every 3 to 6 months and use these supplements daily, based on my blood work: 150 mg DHEA (an adrenal hormone that enhances natural testosterone production). 3 saw palmetto berry oil capsules, 3 to 6 mg melatonin before bed helps me sleep deep, 2 grams L-glutamine upon arising wakes me up and inhibits muscle loss, 2 packets of free form amino acids with carbs between meals, 6 liver extract, 4 Biovital multiple vitamin-mineral capsules., 3 silymarin (milk thistle) capsules for liver protection. I've noticed more stamina, strength and faster recovery from hard workouts

Alan P. Mintz, M.D. is the C.E.O. of the Cenegenics Anti-Aging Center, 851 South Rampart Boulevard, Las Vegas, NV 89128. He was the 1996 Mr. Illinois Grand Master, and can be reached at 1-888-younger. Dr. Mintz is 60 1/3 going on 61!

A teenage boy trying to build up his muscles generally has little problem doing so, especially if he eats right and works out with proper supervision, and expends the needed focus and effort. Continuing this regimen, a young man in his 20s can build and maintain a classic physique. Something begins to happen in our 30s or 40s and although we continue to do what we did before, the results are no longer the same. The average guy can get discouraged and let himself go to pot, or he can educate himself and do what is necessary to live better longer.

Not only can the degenerative disease process be slowed, it can actually be reversed. The medical specialty known as anti-aging medicine has proven that sustained exercise (both cardiovascular and weight-training) and optimal nutrition (eating properly and supplementing with needed nutraceuticals) , working in concert with hormone management, is currently the most effective way to help individuals counter, and in many cases, reverse the symptoms of aging. Individuals who receive recombinant hGH in conjunction with other hormones in which they are deficient, experience an increase in energy levels, muscle mass, and HDL levels (good cholesterol), along with a decrease in body fat and LDL (bad cholesterol). Study subjects have reported improved memory retention, healing ability, hair re-growth, and sleep patterns. In addition, they have noticed enhanced sexual performance, improved immune systems, a sense of well being, better complexion, and diminished skin wrinkles.

Hormone management, however, needs to be based on real need, not necessarily perceived need. It is important to see a reputable, Board Certified, anti-aging practioner to find out where one is hormone deficient. Properly diagnosed, appropriately administered, and effectively monitored hormone management can return a person's hormone level to that of their early 30s! Proper diagnosis can result in proper hormone replacement therapy. Proper hormone management can work synergistically with optimal nutrition and focused bodybuilding technique to maintain a healthy classic physique way beyond middle age.

Big muscles you can't own...without enough testosterone

And if your thyroid is slow on your body fat will grow

So be in the know about your hormones...........

During the day ... it's hooray for DHEA

And come night time....I find myself moanin for melatonin

Yeah getting more sleep, I feel my muscles growin.........

Boostin my hormones...helps me stay young and not age

Seems to be these days longevity therapy's the rage

So if you're 40 for more....providing you're not poor

You can open the muscle buildin door.......... 

Since my goal is reach peak condition in mid Autumn, summer training is the most intensive for the whole year . For muscle growth to thrive, starting in June, I train 3 days out of 5. I like this the best because I get enough rest. It goes: Day 1- Back, biceps, forearms; Day 2 - Thighs, calves; Day 3- rest; Day 4- Chest, shoulders, triceps; Day 5- rest. I do ab work every day and 12 to 20 minutes of treadmill at the end of each workout. Increasing the weight each set, keeping my reps between 8 and 12 for upper body and thighs, 15 to 25 for calves, and 25 to 50 for abs, stretching 15 seconds between sets, I do 2 sets of each exercise and work my way up to 3 sets as I progress through the summer Resting 2 to 3 minutes between sets my workouts last 75 minutes. My goal is to keep tension in the muscle I'm working during the entire set, so with back, I don't lock my arms out on the negative-this keeps tension on the lats where it belongs, not on the shoulders.

Back- front pulldown, cable crossover behind neck, low cable row, shrugs, close grip pulldown (2 arm lat stretch between sets), 1 arm row on machine, cable, or dumbbell (1 arm lat stretch between sets. I get a great pump even in my biceps-

Biceps- one arm dumbbell concentration curl, preacher cable curl, alternate dumbbell curl-keep wrists straight each rep-

Forearms-reverse EZ bar curl, barbell wrist curl, gripper-

Abs - hanging knee up, abdominal crunch, seated twist

Abs - incline leg raise, crunches, one arm cable crunch

Thighs - I do 1 leg back stretch for hamstrings and 1 leg up stretch for quads between sets. Hip machine for rear oblique and outer hamstring, Leg extension/leg curl super-set, leg press, erect squat on Leg Blaster- thighs so pumped take 5 minute break . Calves - Standing calf raise on leg blaster, calf raise on leg press machine, donkey calf raise, seated calf raise-

I do a total of no more than 6 sets on calves. I get the maximum burn on each set so necessary for calf growth by holding each rep for a count of 5 at the top. I walk around and feel my calves swell up and do 15 seconds of calf stretch between each set.

Treadmill at end of workout

Begin workout doing doorway stretch and 1 arm shoulder stretch

Chest-Front Press (I use a Soloflex with weights attached) or you can do 70 degree incline dumbbell press, 30 degree incline dumbbell press (not locking out at the top keeps tension on the pecs), Pec Deck, Dip Machine (doorway stretch between all sets) Pullover machine (1 arm shoulder stretch)

Delts & triceps supersets: 1 arm DB side raise/1 arm DB triceps extension

(one arm shoulder stretch between sets)

Rear delt machine/Pressdown or db kickback

(rear delt stretch between sets) Can use dumbbells whole workout

Abs- knee up chair, crunches, seated twist .

What a tremendous pump with this workout!

SEE FABULOUSLY FIT FOREVER OR MY MIND, BODY, SPIRIT BOOKS FOR EXERCISE PHOTOS AND EXACT DESCRIPTIONS.

The 5 day sequence just described is a great way to build size since it give you 5 days before you do the same workout again-plenty of time to recuperate and grow, allowing you to be strong each workout. When I feel ready, I advance to the 5-4-5 sequence: a 5 day sequence followed by a 4 day sequence followed by a 5 day sequence, then repeat: e.g. Monday - day 1, Tuesday - day 2, Wednesday - rest, Thursday Day 3, Friday - rest, Saturday - day 1, Sunday - day 2, Monday - day 3, Tuesday - rest, Wednesday - day 1, Thursday - day 2, Friday - rest, Saturday - day 3, Sunday - rest. Repeat

The 4 day sequence means training 3 days in a row then resting the 4th day, then begin again. In 4 weeks this sequence will repeat itself. So after you train each body-part one time you rest a day, then begin again. I've found that I can only do this kind of 4 day sequencing for about a month before I begin to get over trained. Nevertheless, it's the fastest way to get maximum muscular definition, especially if you train with weights in the morning, then do abs and aerobics in the afternoon. It's pretty tiring and I'm not as strong as on the 5 day sequence, but it adds the finishing touches & allows me to reach my peak. Be sure to get enough rest when peaking.

The big news this issue is that Zane Experience is moving to San Diego as of the first week in October, 1998. Our new mailing address is PO Box 4088, La Mesa, CA 91944, Phone 1-800-323-7537, and E-mail: ZANE0001@AOL.COM If you haven't done the Zane Experience yet or if you have in the past and are looking for a fun spot to vacation, San Diego is the place. Our new gym is fantastic, with a view toward Mexico and the Pacific Ocean. Plus there are hundreds of hotels and lots to do in a perfect climate year round. Since this Autumn issue of the newsletter dwells on reaching peak condition for the entire training year, such as you would do if you were planning to compete in a bodybuilding contest, nothing is more appropriate than to practice posing. Posing not only is a way to show your development, it actually develops definition and gives you positions to be photographed in to access you improvement. What follows is from page 218 of Mind, Body, Spirit:

October 3, 1979 Wednesday got 2 hours morning sun then drove to L.A. repeating my mantra all the way. "I have already won" focused on bliss in the time remaining, packed feeling tired, got an adjustment from my chiropractor, relaxed, practiced my posing routine. I called them by special names: front right overhead fists, back 3/4 double biceps, front left biceps right hip, left hip most muscular, back 3/4 reaching for it, front left behind neck right biceps, left side triceps, back left biceps right overhead, back left biceps right behind neck fingers spread, left fist right hip most muscular, lunging front double biceps, lunging front left behind neck right biceps, lunging front left biceps right overhead, kneeling back 3/4 lat spread, left front overhead with vacuum, right most muscular hands on hips, right front overhead fingers extended abs, left front biceps right overhead abs, left front abs hands behind head, vacuum hands behind head. Twenty poses in all not too long, not too short, one and off the stage in 3 minutes flat, hold each pose five to seven seconds without shaking, energy builds each pose more forceful, out of the air hands snatch victory, all muscles tense but with relaxed face, no visible signs of heavy breathing, enjoying it really looks easy. In my mind I could hear the crowd screaming.

Steve Dacey of Florida writes: "Even though a non-contact sport, top level bodybuilding is extremely aggressive. I'm not positive but I think posing "angry" at any level, is a key to success. Fans could "see" your hunger/anger, Frank, and we think it's terrific. What is your approach to posing? How can you get your mind as strong as your body?...Where are you concentrating, on the fan, judges, or both? What is your approach to on stage confrontation with a peer? How do you try to outshine the competition?"

From Denny Howe (E-mail dhowe@heartmath.com) at the Institute of HeartMath in Boulder Creek, CA. comes this sound advice: "In the 1960s and 70s a great American track star named Lee Evans set many records which were not broken until the 1980's. Lee was known as an extremely hard-working runner, but he learned that to go faster, the answer was not to tense up, but to relax more deeply. While running, he would tell himself to relax, find a more flowing style, he would appreciate and win nearly every race. A deeper level of balance helped him find more speed and grace".

You can read exactly what I did to develop my abs and definition for competition by reading my workouts in Mind, Body, Spirit. My rule is to do abdominal work every day I train at the beginning or end of my workout. I always make it a point to do at least 200 total reps for abs, I.e. 3 sets of 30 crunches and hanging knee ups super-setted and a couple minutes of seated twist. Fast walking or running on my treadmill always gives me more overall definition. A total of one hour a week keeps me trim and 2 hours total a week give me all the cuts I seek.

Wayne Jordan asks "I have been following the 2 way split routine doing upper body Mondays and Thursdays and legs on Tuesdays and Fridays. In order to bring my thighs more up to par should I work them 3 days a week.? How does Mon, Wed, Fri -Thighs and Tues, Thurs upper body sound? Answer: Try this program for at least one month, by alternating squatting days as follows: alternate increasing the weight every set for 15,12,10, and 8 reps, with 3 sets of 20 reps using the 15 rep weight on each set. If you feel over trained, cut back to using this method of squatting 2 days a week. Increase you squatting weights every week. If you find squatting hard on knees & low back, consider the Leg Blaster.

This is a question asked by Perry Thomas of Louisiana, who writes: "I am 32 years old and in real good shape from using bicycling as my only means of transportation. My goal is to take my workouts and physique as far as I can. From reading Anthony Robbins' books, I have developed the attitude to be everything I can in this life and reach the upper limits of my genetic potential, mentally, physically, and spiritually. I will train naturally and use no substances that are on the list of banned substances by the International Olympic Committee-the longest list there is...If I can put on 100 pounds fine. If it's 50 pounds, so be it. As large and defined as I can be naturally is what I want. Since I bicycle and run now, I also want to take aerobic capacity to it's maximum...Is it possible to be 230 plus pounds and proportioned? I truly believe that if my mind is willing, my body will be able. I want to take each and every muscle to its maximum size naturally.. Is what I want possible?

One of most frequent questions I'm asked is about the effectiveness of creatine. Like every other supplement, no one thing is going to do it for you. Nutrition is synergistic, I.e., everything works in combination with everything else. I took creatine for several weeks and during the initial "loading" stage where I ingested 5 grams 4 times a day, I did seem to get a little bigger, harder, and stronger due to the hydrating effect of creatine on the muscle cells. After the first week when I dropped to 5 grams a day, the added size and strength (although it was slight) seemed to recede, so when my supply ran out I stopped using it. I did feel more relaxed immediately after ingesting this stuff. I think any ingredient that is part of the Krebbs energy cycle will give you more energy: glucose, pyruvate, creatine, adenosine mono phosphate, adenosine tri phosphate. I keep it simple and get lots of energy using L-glutamine along with free form amino acids, like those contained in my amino multi-pacs.

Lisa Astor of New York writes "My husband Myles and I are thinking about starting a food journal, where we write down everything we eat and then cross reference our training journal entries with food entries to a "overall well being" entry. Comment This is a great idea Lisa. I've always done this before a contest and got in my best shape by writing down the food and amount, grams of protein, grams of carbohydrate, calories, and percentage of calories from fat. In training for the 1979 Olympia I found 2500 - 3000 calories, 200 to 250 grams of protein, 100 to 150 grams of carbs, 20% of my calories from fat got me into contest shape along with intense workouts twice a day. By writing everything you eat will make you more disciplined to eat correctly.

Without proper diet it's impossible to reach peak condition. Many years of experimentation have led me to use these guidelines for daily food consumption. One gram of protein per pound of bodyweight, one-third more carbs than protein, 25% of my total caloric intake comes from fats evenly divided between saturated, unsaturated, and mono-unsaturated, and my caloric intake hovers between 10 to 15 calories per pound of bodyweight. My goal is to lose stored bodyfat and still have enough energy to train hard. At my current bodyweight of 180 pounds at 5'9", my daily protein intake is 180 grams, carbs 240 grams, and if 25% of my calories come from fat, my total caloric intake is 2240 (13 calories per pound of bodyweight. To lose fat faster I may lower my carb intake to one-third less than my protein intake for a few days in a row, and then go back to normal for a day to increase glycogen stores. If you don't get enough carbs you won't get a good pump in your workout. Your body will use protein for energy & your muscles will atrophy .

In my peaking diet, fats and carbs are highest at breakfast and taper off as the day progresses so I burn them for energy. My biggest meal is lunch.

Breakfast -soft-boiled 3 whole eggs & 3 whites on 4 bran crackers, cup of coffee, and supplements. Mid-Morning - packet of aminos and half a piece of fruit. Lunch - large salad with 12 ounces of chicken and 3 ounces low fat cheese, Diet Snapple and supplements. Mid Afternoon - packet of aminos and half piece of fruit. Dinner - 12 ounces fish or lean red meat with steamed low carb vegetables (no bread, potatoes, pasta, or rice), Herbal Tea, supplements. Before Bed - 6 mg. Melatonin and 1/2 piece of fruit. If I need more carbs I make a sandwich instead of the salad for lunch.

Many bodybuilders make the mistake of going too low in fats and too high in carbs. If my fats go lower than 20% I am excessively hungry between meals. I don't eat unless I first experience hunger, and as I strive to lose bodyfat, I learn to be more comfortable with this sensation. I know that when I am hungry my body is burning fat, so I practice stomach vacuums and hunger abates temporarily. Simply exhale all the air out of your lungs using your abs, then instead of inhaling, suck your stomach in as far as you can and hold it. If I don't eat for more than a half hour of hunger, I take a pack of free form amino acids and 10 grams of carbs. And when I eat, I always relax and eat slowly for optimum digestion.

A precursor is a substance that is needed to make another substance in your body. Precursor loading involves taking larger amounts of amino acids that lead to the formation of other amino acids, hormones, or neuro-transmitters essential for optimum growth and body function. The amino acids I've loaded with are L-glutamine, L-leucine, L-methionine, L-arginine, L-tyrosine, L-proline, and glycine. The aminos are in free form, that is, not part of a protein molecule, or broken down from a protein molecule by acid hydrolysis. Protein is treated with acid in the stomach as part of the digestive process, and broken down into multiple amino acids linked together by a peptide bond (di-peptides, tri-peptides, and larger fragments). Many amino acid preparations are actually mixtures of such amino acid linkages-they are not really in free form. Amino acids in free form are grown by biological fermentation which results in the singular amino acid free of any peptide bonds. So I do not use protein powder for precursor loading, but amino acids in powdered or encapsulated form, never tablets which slow down absorption. The next step is to take a "baseline free-form amino acid formula" which is a mixture of free form amino acids not chemically combined as a protein. The amino multi-pacs I use have significant amounts of the branched chain aminos L-leucine, L-Isoleucine, and L-valine which are found abundantly in muscle tissue. Another amino acid in large amounts in my baseline formula is L-lysine, which is essential for growth. The remaining essential amino acids are also present in free form: L-phenylalanine, L-histidine, L-threonine, L-methionine. Not taking a baseline free form amino acid formula may result in biochemical imbalances if you are precursor loading. I always take the loading amino acid before the baseline formula to give it a chance to enter the bloodstream before the others so there is no competition between aminos for cell receptor sites. I use between 5 and 10 grams of an amino acid when loading with it. The plan is to make sure the body's general needs are fulfilled with the baseline formula, then to nudge my biochemistry in a specific direction with the loading amino acid. Free form aminos should always be ingested on an empty stomach followed by a small amount of carbohydrate (10 to 20 grams). Here's how I have used precursor loading to build muscle & lose fat:

L-TYROSINE - I take L-tyrsoine sublingually, usually emptying a 700 mg. capsule under my tongue (the efficiency of sublingual absorption saves me from taking larger amounts of this amino) and letting it stay there for three minutes before I wash it down with water. L-tyrosine is a precursor for the manufacture of important hormones like growth hormone (hGH), thyroid, and adrenaline. It is a mood elevator and I feel a lift right after I take it first thing in the morning and then again before lunch. L-tyrosine has a malt-like taste and is not unpleasant to take sublingually.

L-GLUTAMINE - has received lots of publicity as a hGH releaser and I've been using it since 1970. It tastes slightly sweet, has a texture like bicarbonate of soda, and stimulates alertness since it is a precursor that crosses the blood-brain barrier and turns into the excitatory neuro-transmitter glutamate. When the body is starving (which is usually after about 12 hours of fasting) it pulls nitrogen out of the branched chain amino acids contained in the muscles in the form of L-glutamine, and shunts it to the liver where it is changed into glucose. This process is called "leaching" and when it happens the body literally feeds on itself, using muscle tissue for energy.

So loading with L-glutamine especially early in the morning after hours of fasting, can prevent muscle tissue loss and stimulate alertness. I take L-glutamine about 20 minutes after I take l-tyrosine in the morning, and then again late afternoon when my blood sugar drops a little. It is a very important amino acid and I feel it is fuel that the dieting bodybuilder can use to inhibit muscle loss when dieting for competition.

L-PROLINE, Along with l-glutamine, glycine, L-threonine, and L-alanine, L-proline is a gluconeogenic amino acid. This means "new glucose formation". These aminos boost blood sugar, as well as glycogen formation (they are also called "glyconeogenic" as well), and curiously enough, all of them taste sweet. When I was restricting my carbohydrate intake during competition years, I found that the gluconeogenic aminos satisfied my sweet tooth, enabling me to keep my carb intake low so my body would use stored bodyfat for energy and become more defined. L-proline as well as L-hydroxyproline are essential for collagen formation, the body's intercellular cement, making these aminos good insurance for injury prevention and treatment. I usually took L-proline after my workout with a little carbohydrate. The insulin secretion caused by the carbs help the amino acid absorb into the tissues.

GLYCINE - has the simplest chemical structure of all the aminos and is important in the manufacture of other more complex amino acids. It is also the sweetest of all the aminos and the best one to use to sweeten foods. It is an excitatory neuro-transmitter precursor in the brain but an inhibitory neuro-transmitter in the spinal cord, so I often take it before bedtime, as it seems to help my muscles relax. Glycine is related to the formation of creatine which is essential for muscle function, breaking down glycogen and freeing up energy. It also is a hGH releaser.

L-METHIONINE - is a sulfur containing amino acid important for good hair and skin, as well as having growth hormone releasing properties. Sulfur bearing aminos along with L-lysine are needed for the synthesis of L-Carnitine, a very popular amino acid these days for optimizing the body's fat metabolism and keep tri-glyceride levels low. I think taking L-carnitine without taking other aminos is a mistake, and best results come from taking sulfur bearing aminos as well to spare more L-carnitine.

L-LEUCINE - is the main branched chain amino and needs sufficient amounts of L-isoleucine and L-valine to function properly. L-Leucine has been shown to supply energy for muscle tissue and promote protein synthesis and inhibit protein breakdown. I usually take it after a workout, then waited 10 minute before taking my other aminos, to allow L-leucine to enter my bloodstream before the others to prevent completion for absorption at cell receptor sites. This is best done by taking the loading amino as a power since it will absorb faster this way, but L-leucine tastes so bad that it must be taken as a capsule. I always let capsules stay in my mouth for 20 seconds before swallowing them to allow saliva to soften them so they easily dissolve in my stomach.

L-ARGININE - is a precursor to L-ornithine and is a hGH releaser when taken in sufficiently high dosages. Problem is that it can trigger "cold sores" for people with the herpes simplex virus. L-Arginine tastes bad and should be taken in capsules.

CAUTION - Remember to start with small amounts of amino acids when you first begin the practice of loading. They are powerful chemicals and can cause side effects like nausea, gas, and diarrhea when larger doses are taken.

Woke up this morning feeling just fine and realized there was nothing on my mind. Then I heard a song on the radio and as I went about my daily chores, the tune went round and round in my head more and more. It had a good beat and as I sang the words I even found myself tapping my feet. It all seemed to be happening automatically with no effort at all from me. It was then did I find what is my mind is what's on my mind. As my day progressed I observed my mind occupy itself with one thing after another. It seemed the strongest contents were those with rhythm and rhyme-songs, even advertising slogans. Watching TV that night I realized how commercials made use of music and lyrics because they stick in the mind and keep playing afterwards. They influence our perception and ultimately our selection in buying. Refusing to buy into this buyer's trap, I asked myself "what else is for sale?"

Observe your mind melodies

We can choose what we want to occupy our mind with. Many people don't realize this so they continue being influenced unconsciously by advertising and in other propaganda.. If you don't like the program you're listening to you can simply change the channel. By inserting a positive program we can change our perception, become more motivated, and in effect improve the quality of our lives. Positive self-talk leads to right speech and goal oriented behavior.

What you think and say influences how you eat. Mindlessly watching TV commercials will play a large part in the foods you choose. Ever notice how many cereal commercials are on night-time TV? As a result many people eat cereal at night which won't fight against bodyfat.. Realize how you are being influenced and insert a positive program. My favorite is "Definition Nutrition" which sings itself over and over in my mind long after I've listened to it. As a result I make the right choices. Choice is cognitive, it begins in your mind. Speech is behavior-you hear it, others hear it, and you eventually get what you say in some form. But before we speak we think of what to say, so think and then say the best thing. By programming positive self talk you'll think more positively and as a result you will speak correctly. I learned that the secret to becoming a champion is to speak as if you already have achieved this goal: The more I said "I have already won" to myself, the more I and others believed it.. Action follows thought. But though consists of more than self talk-it also includes you personal "mind movies", the visuals you watch on your internal screen of consciousness. So in this sense "what you see internally is also what you get". This is what creative visualization is all about. Practice seeing with your eyes closed the goals you want to reach. Combine visualization with positive self talk and you'll be well on your way to performing the behaviors that will lead you to success!

The benefits of meditation are well documented in Michael Murphy's book, "The Future of the Body", a reference book I highly recommend. The immediate goal of meditation is to empty your mind by becoming absorbed in the process of concentration. You can just sit in an easy chair, close your eyes and concentrate on your breathing or on an affirmation. As your mind becomes still, focus on your forehead and imagine a large TV screen there. This is where you project your images of success. See yourself succeeding, make the image life size, and then step into it. Imagine what it feels like in this image, how everything looks, sounds, feels to your touch, smells, even tastes. As more of the 5 senses become involved, the more real your visualization will be, and the faster your results will come.

Taking melatonin resets your biological clock so that your body feels it is several hours later than it actually is. I sleep very deep this way. Most important is the first four hours of sleep during which the pituitary gland releases growth hormone. This important substance, whose natural output diminishes with age, is essential for protein synthesis, growth and repair of exercised tissue. As predominate brainwave frequencies go from delta waves of slow wave sleep to faster beta waves as you experience your first short dream of the evening, ..hGH is released. This happens about an hour after falling asleep and again about an hour and a half later. If I have a lot on my mind and can't seem to let go of it, I often listen to my "sleep sound" audio tape with headphones. Very few people have ever heard the end of this tape. Another tool I've found useful for sleep is the "Mind-Muscle" machine which uses "entrainment"..

Most people do not get enough sleep. This is very important if you are training hard and want your muscles to grow. I've found if I don't sleep as much I simply do not grow. So if you don't get at least 7 hours sleep at night, it's a good idea to take a nap during the day, so your total sleep time is 8 hours. Deep relaxation techniques such as meditation, progressive relaxation, using a light-sound machine can count for twice the length of time you spend doing them because the body uses less oxygen when you are experiencing the relaxation response. Deep relaxation is essential for stress management. Weight training & aerobics are actually good forms of stress, often called "eustress" They improve circulation and cardio-vascular condition so you feel good. But exercise also creates an accumulation of waste products in the cells like cortisol and ACTH. True stress management is the opposite of exercise where you relax and let go of all the tension stored in your muscles.

Exercise is a form of stress

The body consists of resonant or vibrating systems: heartbeat, breathing rate, brainwave frequency, nerve impulse transmission. When these systems become aligned as in the process of meditation, a state of coherence is experienced and we conserve energy. This is why flocks of birds fly in formation, fireflies blink on and off together, and crowds cheer in unison. It's simply more efficient when a common frequency is shared. The body's resonant systems lock on to the strongest vibration and we feel better because less energy is expended. Sharing a common vibe is entrainment.

When a stimulus becomes strong enough our body's resonant systems begin to lock on to it. In meditation we must constantly generate and recycle this stimulus object of our attention. But with audio tapes, a light-sound machine (like the Mind-Muscle machine), or a sound table, this is done for us and the relaxation response occurs automatically. Audio tapes use entrainment by sound, light-sound machines effect entrainment by light and sound, and the sound table relies on entrainment by sound and whole body vibration. In my gym I use a Mind Muscle™ Machine hooked up to my Somatron Sound Table and combine auditory, visual, and vibratory entrainment.. By involving 3 senses my relaxation response is deep with vivid visualization.

Each repetition of every exercise you do has two parts: the positive phase (concentric part) where you bring the muscle from the stretched to the contracted position and the negative phase (eccentric part) where you return the muscle from the contracted to the stretched position. In a set, most of the emphasis is on getting a good strong contraction without letting up on tension during the set. I've always obtained my best pump when I don't relax during the set. After you finish your set is the time to relax and catch your breath. Since you have to rest anyway why not use this time to stretch. It's the perfect time-you're not doing anything anyway. Stretching for 15 seconds between sets keeps blood in the muscles, enhances flexibility, and retards injury. It is very important to stretch at the beginning of your workout and then continue to do a stretch for the bodypart you're working after every set. People who train with me are often amazed at the difference stretching between sets makes.

I remember the good old days right after I first moved to California, when there was no money in bodybuilding and we did it our of passion. Training with Arnold Schwarzenegger in the early 1970's, we would often meet at his apartment for "posing clinics". Even though we were competing with one another we critiqued each others posing routines and gave one another ideas. First we'd practice standing there, tensing all the muscles, especially legs and abs with lats and arms not sticking way out to each side. Then we'd do the compulsory poses, working up to holding each pose for one minute without shaking. Finally came "free posing" which we practiced to music. In those days I used the theme song from the Ten Commandments and later on the song "One of these Days" by Pink Floyd became my favorite because of the well timed crescendos and dramatic build up as the music progressed. But how important is posing if you're not competing?

In addition to posing, one of the best ways to improve muscular definition is stretching rubber cables. You get a great pump with cables and I always used them to pump up with before going on stage to pose. Also when I travel I take a piece of surgical tubing with 3 knots tied in each end 2 inches apart. I do sets of 20 reps on front pulls for lats and rear delts, curls for biceps, one arms extension for triceps, close grip pull in front of waist for delts. I combine cables with weights on a Soloflex Machine I use for front press: the weights give constant resistance and the cables give progressive resistance. Dennis Weis uses a similar system he calls "Jettison Technique" (call 907-225-4569 for details). Elastic cables build definition. 

To sustain progress you must get feedback on how your body is changing as you continue training. The best way is to have photos taken of yourself at regular intervals (4 to 6 weeks) in the "compulsory poses" (front double biceps & lat spread, side chest & triceps, back double biceps & lat spread, and abdominal pose -see Fabulously Fit Forever for photos of poses) - also standing front, side, and back as in round 1 in a physique contest. Not only will you learn what you really look like, you will also develop better definition from the tensing of the muscles involved in posing as you hold each pose longer.

The purpose of Building the Body Newsletter is to update methods for developing the well proportioned physique and include: the techniques Frank teaches at Zane Experience in a private one-to-one setting, in his books: Zane Nutrition, Fabulously Fit Forever, and Mind, Body, Spirit-the personal training diaries,, his motivation & relaxation audio cassettes, the Mind Muscle™ Machine for entraining body rhythms, videos, and his patented Leg Blaster and Right Angle upper body exerciser

Autumn is nature's peak

This Autumn issue is about training to reach absolute peak condition for the year. It is also about becoming a winner, not only in bodybuilding or sports competitions but in the game of life as well, for the same rules apply. Success is predicated on doing your homework. To be a winner you must know in your heart and mind that you have already won. This is the true meaning of faith. It is what I learned from 22 years of competition, writing in my personal training diaries on the first day of Autumn: "Faith is expressed in different degrees, most think it's belief in things unseen, what hasn't happened yet with right attitude will transpire how we hope but beyond this blind belief exists highest level of faith-means being sure, 100 percent certain, confident expectation in the know, living it before it occurs, as above so below, answers in prayer tell us so...In western culture we take something on faith until we know for certain, but what really exists behind the uncertain curtain will show in highest faith what we already know." I could only achieve this level of faith when I knew I couldn't have done more in my training. What was to be depended upon no body else but me. It was really about how well I was able to eat, sleep, think, talk, relax, pose, and work out. Even if you do not place first, figure out how you still have won. Winning has nothing to do with what anyone else has done. It's all up to you to turn training discipline into fun.