Symmetry

112 Pages·2012·7.122 MB·English

by  Frank Zane

Symmetry

By Frank Zane, M.A.
Mr. America, Mr. World
3 Time Mr. Universe
3 Time Mr. Olympia

,
photos and drawings

by Christine Zane, M.A., M.S
.
Copyright 2012 Zananda Inc
PO Box 1090, La Mesa, CA 91944
ALL RIGHTS RESERVED
www.FrankZane.com

Email: [email protected]

ISBN: 0-9636167-8-1

223
Contents PART TWO
Mirroring p. 118

Internal/External Symmetry 118
PART ONE
Posing and Ego 119
Symmetry: What is it? P. 4 Transpersonal Bodybuilding 121
Can you improve it? 5 Is Bodybuilding a Path to Enlight-
Potential, Symmetry & age 10 enment? 125
In Search of the Miraculous 128
Different kinds of symmetry 11
Embodiment 135
In the Beginning 14
Transforming Profanity 138
Pre 1960 14
Negative Body Metaphors 140
Training & competing in the
The Rainbow Body 141
Northeast 1960-65 p.17
Meditation 145
Florida Years 1966-68 p.22 Breath Counting 145
Winning IFBB Mr. America & Mr. Quick Focus Breath Counting 146
Universe 1968 p. 23-24 Meditative Absorption Stages 146
California 1969 p. 26 Perseverance 148
What does it all mean? P. 27 Insight Meditation 150
Gazing 151
Learning from Peers p.30
Develop Safe Space Focus 152
Favorite Symmetries 39
Advice from the Wizard 154
The Universes 40
Emotion and Mantras 160
NABBA Mr. Universe 1970 p 40
Rank Theory 161
Mr. Universe 1971 p. 42
Failure is NOT an option 164
Mr. Universe 1972 p. 47 Longevity and Higher Human Devel-
Intervening years 1973, Mr. opment 166
Olympia 74, 75, 76 p. 54 Enlightenment and the Body
Mr. O 1976 p. 58 of Light 171
The Olympias 60 Sheer Effort 175
Two Modes of Knowing 176
Winning Mr. Olympia 1977, Win-
Developing Focus 177
ning 78 Olympia p. 63
Spiritual Practice 180
Winning 1979 Mr. Olympia 67
Create Your Environment 184
The 1980 Mr. Olympia 78
How We Create 188
1982 London Mr. Olympia 87

Final Contest: 1983 Mr. O 94 PART THREE
Zane Haven 100
Symmetry Specialization 192
Symmetry: ages 50 & 60 p 103
Overdevelopment 197
Getting in shape 64, 65 p 105
Presentation effects Symmetry 198
Workout age 70 111
The Asymmetrical Stance 201
Age appropriate training 112
Training for Symmetry 203
Coming off Layoff 115
Symmetry Building Exercises 212
Evolution of muscularity 116
Lifetime Symmetry 217

3
Symmetry

You can tell when a body
Symmetry is a word that
is out of proportion by glancing
implies balance. In the case of the
quickly at it. If what you notice
human body it is called bilateral
first are thighs, then thighs are out
symmetry and means one side of
of proportion with the rest of the
the body is a mirror image of the
body. Another area that tends to
other side. In bodybuilding, sym-
get overdeveloped is pecs—if they
metry has a broader
are too big
meaning: it means
they make del-
that the body is bal-
toids and arms
anced not only
look smaller.
about a bilateral
Or the same
plane, it is balanced
with traps—
and complete in
too big and
each part as they
shoulders may
relate to one anoth-
look narrow.
er..
To
When I
correct dispro-
hear experts say
portion just cut
something to the
down on the
effect “His up-
heavy training
per/lower body
for the overde-
symmetry is off” or
veloped part
“Her small calves
and train the
ruin the symmetry
underdevel-
of her legs” I know
oped parts
what they mean to
more. It’s as
say but they are not
simple as that.
saying it correctly.
Actually the
What peo-
training to cor-
ple call symmetry
rect bilateral
is more aptly de-
symmetry is
scribed by the word
equally simple.
proportion – a statement of equali-
If your left side doesn’t match your
ty between two or more ratios (the
right side in size, shape or defini-
mathematical definition). In body-
tion, simply do more work for one
building it refers (or should refer)
side than the other.
to all body parts having the same
Everybody has this issue to
degree of development: nothing
some degree, no one has perfect
stands out, everything blends, bal-
symmetry. Not even me, although
anced size, balanced definition. Subscription rates are $24 a year, $26.28 in California, $30 in Canada & Mexi-
many have said “Zane has perfect co, $35 overseas. 2 Years: $40, $43.80 in Ca., $50 in Canada, $60 overseas.
221
Building the Body Quarterly ing our methods and show a big symmetry”. I can assure you that just about all the muscles of the
difference in before and after pho-
is a 32 page magazine published in the sense of bilateral symmetry, upper body: deltoids, biceps, tri-
tos are welcomed and we try to
four times a year. Do you like buy- nothing is further from the truth. ceps, forearms, lats, pecs. For legs,
have such a story each issue. Peo-
ing a muscle magazine only to find It’s just that when I competed I if your quads are more developed
ple are interested in what it takes to
it is three fourths paid advertising? never posed each side the same, I on one leg than the other simply do
succeed.
I don’t and that’s why I started my always posed asymmetrically. extra sets of one legged extension;
Fortunately we have thou-
own publication over 12 years ago. Take the double biceps pose for if hamstrings are out of balance do
sands of physique and training im-
Over 50 issues have been published example. I always placed each leg more sets of one legged curls; for
ages and can print new photos
to date and they contain NO PAID differently showing one leg from calves do additional sets of one
which we try to do all the time. I
ADVERTIS- the front, the other in profile, and legged calf raises.
still haven’t
ING. Other tilted one arm A good way
gone
than me mak- higher than the to do these extra sets
through all
ing recommen- other. The result for one side is to start
the color
dations on was a more inter- with the lagging side,
slides
what supple- esting look then do the stronger
Christine
ments I use and which gave aes- side, then finish your
and I took
offering exclu- thetic lines to the last set with the lag-
in my con-
sively to sub- pose and no one ging side. Cables or
test prepa-
scribers at a was able to com- pulleys work well for
rations be-
discount, we pare one side to one arm upper body
tween 1970
have no adver- the other. movements too: one
and 1983.
tising sponsors. arm side cable raise
You’ll see Can You
All the articles for deltoids, one arm
them when Improve it?
deal with help- cable crossover for
ful training, we do. True, I pecs, one arm cable
diet, and psy- Back do work on bilat- row for lats.
chological/ issues are eral symmetry. Sports and
motivational being made For example, life in general and
information. available as after shooting injuries to one side
The magazine digital much archery as of the body in partic-
operates entire- downloads a youngster, I ular have a tendency
ly on funds for Kindle developed one to make us asymmet-
from subscriptions. and Nook E triceps (the one rical. We are either
I put each issue together book readers. Even if you don’t on the arm that right or left handed
and write most of the articles. We have a digital reader you can still held the bow) more than the other. so we use one side of our bodies
welcome intelligent articles on top- download over thirty publications So in the years that followed I did more than the other. When injured,
ics trainees and trainers want to including back issues of Building extra sets of one arm dumbbell ex- it hurts to use the injured side so
know more about. What I write the Body, The Mind in Bodybuild- tension and one arm dumbbell we avoid usage and symmetrical
comes entirely from my experience ing, Zane Body Training Manual, kickback to balance my triceps de- development degrades. In sports
of almost 60 years of training. The and The Workouts. Go to velopment. And that’s the answer: we throw with one arm, we kick
results of my experiments appear in Use dumbbells, one at a time, do- with one leg, and not the other.
Building the Body. Success stories www.FrankZane.com ing more sets for the lagging side Probably the most symmetrical
of people who have trained follow- for details. than the other. That applies to
5
sport is swimming and not even all posite side. And don’t worry if you Lifetime Symmetry with advancing years, to at least
the strokes. I’ve learned to practice are asymmetrical, no one will prob- look the same if no improvement is

It’s a lifetime endeavor.
one of my favorite sports with am- ably notice unless you point it out, possible. But alas, even staying
We are born with bilateral sym-
bidexterity by shooting archery so you might want to keep it to the same doesn’t seem possible at
metry and it can improve (with
both left and right handed. I shoot yourself and work on balancing this point in time. All we can do is
weight training) or not (through
my Olympic style recurve bow left your bilateral symmetry. In doing make an effort by taking advantage
occupation, sports, injuries). Intel-
handed and my compound bow so you will improve your propor- of what modern methods have to
ligent weight training is a way to
right hand- tions. Good offer.
improve symmetry and you will
ed. They luck. It’s a Mirror Symmetry is in-
find suggestions in the previous
are both 20 lifetime en- ternal/external symmetry and
pages.
pound pull, deavor. means what is on the inside match-
Beyond
easy enough Here es what’s on the
bilateral sym-
to aim stead- is an example outside. Your phy-
metry is body-
ily with and of symmetry sique matches your
building sym-
be accurate where one value system.
metry which is
and I like to side of the When you look
taken to mean a
shoot them body exactly into the mirror you
completely bal-
after an up- matches the see what you ex-
anced develop-
per body other side. pect to see. You
ment of the body,
workout Notice the see yourself and
no body parts too
when my shape of the the world through
big, no areas un-
shoulders muscles, and the lens of your
developed, all
are warmed especially the belief system
blending in an
up. And abs are per- which. This value
aesthetic whole.
although fectly sym- system is what gets
Everything
Christine metrical. projected onto the
stands out.
and I don’t This is bilat- world so what you
The ap-
do it much eral sym- perceive matches
pearance of
anymore, metry, the left what you believe.
bodybuilding
I’ve even side matching You work on your-
symmetry is en-
learned to the right side. self because the
hanced by posing
bowl left What outcome of all this conserves ener-
Perfect Symmetry the physique asymmetrically. One
handed. the critics call gy. You develop more control of
side of the body is positioned dif-
So while symmetry is not symmetry is better characterized by your thinking (through meditation
ferently than the other. This gives
the same as proportion. Left/right the word proportion, i.e. all parts of and self observation) and emotions
the appearance of flowing lines
balance (symmetry) is included in the body equally developed. They by (speaking positive with kinder
which resemble an ‘S’ when view
the broad overall category of equal also happen to fit together nicely words) and as a result become a
from front or back.
development of all body parts forming nice flowing lines to the calmer person with energy and
Time symmetry is the
(proportion) but it doesn’t mean body. When a person has this, in enthusiasm for workouts who oth-
quest as one ages, to keep the body
equal development of all body bodybuilding he is called symmet- ers see as a role model.
looking constantly symmetrical.
parts, just the same parts on one rical although he may not be per- Following my path as told
I’ve often thought it would be nice
side compared to those on the op- fectly bilaterally symmetrical. His herein leads in this direction.
if one cannot look better and better
It’s all about symmetry.
217
my leg curl.to lean forward with- rectly and should be done right
right side might be very different body is shaped a little differently
out losing my balance. before calf raises.
from his left but if this body is al- than the right side. Relative sym-

One Arm Dumbbell extension Erect Squat takes stress off lower ways presented in an asymmetric metry yes, perfect symmetry no.
is the best one for developing the back and knees and put maximum position (with the left side in a dif- Now look at the photo on
long or posterior head of the tri- stimulation on the quads and even ferent placement than the right) no the opposite page which shows my
ceps, It is providing you let the on the hamstrings if done correct- one will ever notice. They certain- right side duplicated and joined at
dumbbell descend deep down be- ly. Squatting below parallel is ly didn’t with me. Called Mr. the center. Everything matches but
hind your neck, then extend up- what develops sweep to the outer Symmetry by some I wasn’t per- I don’t think the symmetrical photo
ward to an almost locked out quads. fectly sym- looks as good
position. metrical in the as the real pho-
Donkey calf raise is the best over-
bilateral sense to.
EZ Bar reverse all calf exercise
of the word. True perfection
preacher curl and requires al-
The doesn’t exist in
not only work most no equip-
Real Me does Nature. Asym-
the top part of ment except a
not have per- metry is more
the forearms, it calf block and a
fect symmetry. interesting any-
works the lower rider (preferably
And since per- way. And we
biceps as well. I a little heavier
fection doesn’t tend to get
usually super set than you). A
exist in Na- more asymmet-
this one with great workout is
ture, although rical with age.
barbell wrist to do sets of 15
some phy- Symmetry is
curl. to 25 reps rest-
siques come lessened as one
ing only when
Hanging Knee close, no one gets old due to
you are sitting
Up is my favor-
is perfectly a variety of
on your part-
ite one for abs, it
symmetrical. factors like
ner’s back. Tak-
not only works
Phy- handedness—
ing calves to a
the lower abs, it
sique critics the hand we
burn at the end
also give traction
use the word use more often
of each set is the
to lower back,
symmetry in a becomes more
key to growth
works upper abs
much broader developed,
and develop-
too, and defines
context than sports—a fa-
ment.
the upper frontal
the bilateral meaning.. The real me mous woman
Larry
thighs.
There is only one mir- tennis play had
Scott once told

Leg Extension ror image possible in the body, i.e. a racket holding hand with a one
me that it’s im-
is essential for defining the quadri- the bilateral plane (there are others inch bigger forearm. Sports are
portant to build mass and shape to
ceps. The peak contraction possi- e.g. mirror symmetry and time probably the biggest symmetry de-
the peripheral muscles (calves and
ble as the weight is raised all the symmetry as explained later). stroyer. We throw with one arm,
forearms) not the central muscles
way up develops detail in the Look at this relaxed photo. swing a golf club or baseball bat
(pecs, traps, glutes, waist—these
frontal thigh muscles. Careful observation reveals my abs from one side, bowl with only one
areas should be streamlined), In
are higher on one side, right calf is arm, even swim with one side of
Leg Curl is necessary to develop this way the eyes are drawn to the
shaped differently than the left, and the body doing something different
fullness to the hamstrings. This outer edges of the body and bal-
in general the left side of the upper than the other. The result is uneven
exercise also works calves indi- ances the a more symmetrical look.
7
development. tain way that shows a type of
224 pages with
Injuries also destroy sym- ‘flow’ or connection between all
many photos
metry. Injury to one shoulder al- parts of the body, it looks much

ways modifies a person’s upper better than straight on symmetrical
body development. It’s true you’ll posing. All the poses you see in $29.95 + s & h
look better with more symmetry, this book are asymmetrical. It’s
Exercise
facial beauty depends on it, but much more interesting than posing
programs for:
body beauty not as much. You straight on, it shows creativity and

can’t present inventiveness. Children, Seniors,
your face Phy- Women
asymmetrical, sique judges Complete Stretching
your face can took it a step Program
only be viewed further by Beginner’s Full
one way unless naming round Body Routine
you only show one, where 2 Way Split Routine
one side at a contestants Advanced 3 Way
time. But your come out on Split Routines:
body can be stage and just The Growth
posed in many stand there, Routine
different posi- they called it Zane Experience
tions asymmet- the symmetry Routine
rically with round. Were Contest Prepara-
one side placed they just look- tion Routine
in a different ing at the left
position than side as com-
the other. You pared to the
DVD
can only place right side to
your face in check for bilat-
Frank demonstrates
one way. Not eral symmetry
correct form with Free
your body. So or were they
weights and machines
don’t let your looking at the
with complete explana-
lack of sym- balance and
tions on what’s best.
metry bother development
Stretches and exercise are
you. Every- of the entire
arranged according to
body’s that body, some-
Frank’s Zane Experience
way. Pose asymmetrically. People thing that is best described as per-
three way split routine
will call you symmetrical. fect proportions?
It’s important to watch
Relative symmetry (which When a person can do the
because it shows you the
is what every body posses) is more same pose from each side he has
best way to do the exer-
conducive to asymmetrical posi- good bilateral symmetry. Lee
cises.
tioning (or posing) of the body. Labrada’s side chest pose is equally

When the body is placed in a cer- impressive from either side. From $39.95 + s & h
219
High Def Body Glutamine Tryptophan Arginine the standpoint of aesthetics and to others. Years ago, David
Sore Muscles, Aching Joints?
proportion one might say Steve Willoughby devised a formula that
gives instruction on: Glycemic Index Reeves had the best symmetry. His said perfect proportion is evident

Psychological Injury Healing Many Easy Recipes right and left sides match as well. when calves, upper arms, and neck
Physique Competition AGEs in Prepared Foods Reeves wins the bilateral and the measure the same. But what about
Learn the Art of Posing Pre-contest Dieting aesthetics/proportion symmetry everything else? Thighs could be
Seasonal Training for Longevity A ge Management Medicine award. too big for calves and upper body,
Larry Scott once said to me pecs and traps could overshadow
Specialization & Maintenance Pharmaceutical Enhancement
“It’s like that in contests, a judge shoulder and lat development. Per-
Meditation, Breath Counting Testosterone.
votes for his preference, in effect fect proportion can best be judged
Visualization, Mantra Growth Hormone
saying to himself “who would I by studying the body in photo-
The 3 Steps in Meditation HCG
most like to resemble?” And that graphs. Assign numbers if you
How Mantra Works Thyroid Supplementation
person is the wish but
Overcome Bad Habits Mantras DHEA, Fat Burners most these num-
The Power Phrase Bodybuilding and Longevity “symmetrical” bers have
2 Modes of Knowing the Pain Body and gets the little meaning
Mind Juggling to handle Stress Food Supplements judges vote. for anybody
Visualizing Your High Def Vitamins of the B Complex So symmetry but you.
Body Amino Acid Properties as referred to They don’t
in bodybuild- even mean
How to Gain Weight Effectively B odybuilding for Kids
ing is a slang anything to
The Legendary 6 Pack Bodybuilding for Seniors
term meaning you, they are
Photos, Posing, and Progress Feminine Physique Workout
balance and only numeri-
Abdominal programs 1 thru 5 The Future of the Body
perfection of cal descrip-
Practice Stomach Vacuum Summary of Exercise Routines
the body. We tions. What
Tensing the Abs Exercise Index will call it matters is
Breath Control Bodybuilding what you
Aerobics aka Cardio High Def Body and Train with Symmetry and look like.
Ab-Aerobics Zane DVD along with this book it includes: What’s most important in devel-
Posing /Stretching for High Def are all you need to learn Frank’s 1. Bilateral Symmetry— oping proportion is using speciali-
The Mind in Diet system. For even more infor- left and right sides should come zation training techniques during
certain times of one’s training year.
How to keep a Food Journal mation Frank’s Workouts book, close to matching, a bodybuilder
I did this extensively in the off sea-
Ideal Proportions of Protein, The Mind in Bodybuilding, and with good bilateral symmetry
son and during my first 3 months
Carbohydrate, and Fat Fabulously Fit Forever are should be able to do side poses
back into hard training.
Nutrient Timing available as E books. from each side and look impressive
3. Muscle Shape and
Facts about Fat showing both sides.
For details go to: Lines — Each muscle should be
2. Proportion — the size
Cholesterol in Foods developed into a pleasing shape or
www.FrankZane.com of each muscle group should be in
Eggs, Trans Fats, Good Fats form. The end result is aesthetical-
balance with other muscle groups.

Free Form Amino Acids ly pleasing, a beauty of develop-
PO Box 1090 As far as I can tell there is no math-
Frank’s High Def Diet ment.
ematical formula for how big each
La Mesa, Ca 91944
3 Major Aminos: muscle group should be in relation
9
These exercises are not Cable crossover works the entire
Potential? pends on how you train.
meant to be used exclusively but pec, giving shape and definition to
When we start out we are
Our unaware of what we need to make combined with other exercises in a both inner and outer areas. It is a
potential the best improvements to our phy- routine. I call them symmetry good movement for cleaning up
means what sique. It is important not to make building exercise because they de- the lower outer pec (nipple area).
we are capa- mistakes when you start so you velop a good shape (form) to the Dumbbell Pullo-
ble of achiev- don’t have to correct them later. muscles. And well ver is an exercise
ing. In body- Since everyone’s left and right formed muscles neglected by many
building it is sides look relatively the same, it’s complete the pic- and that’s why
what you are not an issue for most people until ture of the symmet- most bodybuilders
rical body. Of
born with and they get an injury and can’t train an lack great serratus
is often area for a while. Doing one arm or course the goal is to development. Not
termed genet- leg dumbbell/cable exercises usual- get each bodypart only serratus (it
ics and has ly helps this. The main thing ma- equally developed make overhead
two aspects: turing bodybuilders should focus so that the result is poses more im-
1. Metabo- on is their proportions, i.e. how a pleasing whole. pressive), but pos-
lism—how every part of their body fits togeth- Be sure to include terior triceps, rib-
well the body converts exercise, er in a balanced whole. When you them in your train- cage, and lower
food, and rest into muscular devel- glance at this body nothing pops ing program if you pecs too.
opment, and 2. Structure—bone out at you, everything blends, noth- want better sym-
Side Cable raise
structure (narrow hips and waist, ing is out of place. The key to a metry.
is one of the best
wide shoulders, straight legs, mus- great physique is to build symmet- Why does
for lateral deltoid
cle origins and insertions). We rical and proportional development each build sym-
isolation. Holding
inherit these traits from our parents. with continued training. metry, which areas
the cable in front
Though I inherited my father’s Metaphors like baseball biceps, do the movements
of leg as shown
small boned well proportioned horseshoe triceps, cannon ball del- work?
hits lateral and rear
structure my metabolism was only toids, Cable crossover
deltoid cleavage,
average. It took time to develop barn behind neck works
whereas holding
both. door your upper back
the cable in back
Symmetry and Age lats, and won’t tire your
of leg work more
We are born relatively gladia- biceps since it is front and side del-
tor not a pulling mo-
symmetrical but will grow less toid. I like to do
pecs, tion. It works the
symmetrical due to sports, handed- these non stop
dia- extreme outer upper
ness, and occupation unless we do each arm for 3 sets
mond lat (teres minor)
something about it.. This is true in of 10.
calves.; and posterior tri-

the sense of bilateral symmetry these ceps. It works great Bent over lateral
where we are comparing the devel- raise is the exercise for bring rear
figures when super setted with front pull-
opment of the left side with the deltoids out. It is important to lean
of down.
right side. That something we can speech a little forward when doing this
do about it is bodybuilding; It is One arm cable row is the best otherwise it works traps too much,
hint in
designed to improve symmetry, exercise to bring out the definition bend over more and it hits upper
the di-
balance, and proportion. It all de- of the lower lat. lats. I stand behind the roller on

215