Title: 31-Day Wonder Posing
Author: Frank Zane
Year: 2019
Publisher: Zananda Incorporated
Review
If you’re a regular reader of Keep Fit Kingdom you may have seen our reviews of 91 Day Wonder Abs, 91 Day Wonder Body, and the 91 Day Peak Physique programme all written by the world-famous, 3 x Mr Olympia champion bodybuilder Frank Zane. Now another book to consider revolves around one of the most important skills for a bodybuilder, especially the competitive bodybuilder – the ability to pose.
As important as it is, it also happens to be something that doesn’t get the time and attention it deserves. After all, how can you possibly show off the Greek god body you’ve built without hitting a few poses?
Luckily for you, the legendary bodybuilder Frank Zane has written a guide the “31-Day Wonder Posing” all about posing to give you much of the knowledge you will need. Bodybuilding competitions have three different rounds and Frank gives fine explanations of each of these early in his book.
Round One: The Relaxed Round
This simply where competitors show their physiques to the judges without tensing their muscles so that judges can see them from front, back and side positions.
Round Two: The Compulsory Poses
These are a group seven poses that include front double biceps and side chest poses. Here, Frank shares an abundance of tips to give you an edge over your competitors and pays attention to the little details that could help bring you a step closer to the first place trophy.
Round Three: Free Posing
This is when you’ll get the opportunity to show off your best poses to impress your audience. Typically, this round lasts from one to one and a half minutes and it is suggested around 12 poses should be prepared for this final round.
Superb Photos of the Ultra-Aesthetic Zane are Included
To add to the explanations in the “31-Day Wonder Posing,” superb black and white photos of the ultra-aesthetic Zane accompany each of the poses described. Right from day one of Frank Zane’s programme you’ll put in the physical practice essential for standing out from the crowd and gaining mastery of posing.
Each day focuses on one particular pose or a group of poses. To give you an example, on day 10 you focus on the “most muscular” pose. It won’t take you long to realise that posing is nowhere near as easy as it may appear; once you’ve tried holding most muscular poses for 10 sets of 30 seconds you’ll gain an appreciation of how it feels to stand on stage flexing your muscles.
The Importance of Taking Photos
Skills and techniques for transitioning from pose to pose are worked on and solid advice is given about the correct foot positions to bring out the best in each pose. Taking photos is important to monitor your progress and Frank has often emphasized this in his books and writings.
Halfway through the “31-Day Wonder Posing” programme there is a “photo day” where you take pictures of yourself performing a series of poses to keep a record of your improvements.
Poses are Held for 45 Seconds
As you continue to advance through the second half of the programme you will perform kneeling poses, overhead poses and the abdominal vacuums that Frank is famous for. The duration of the poses are increased and they’re held for up to 45 seconds, placing more of a workload on your muscles and requiring more mental focus.
Time flies and it certainly won’t take long until you reach the final day of the book. Here, Frank shares his routine from the 1979 Mr. Olympia, his third victory in the world’s most prestigious bodybuilding competition.
Twenty poses make up this winning routine and it lasts around three minutes. After you’ve tried it out, you can put all the tips and tricks you’ve learned into practice for your final task: to create your own bodybuilding routine made up of 12 poses. Who knows, this could be the one that puts you on the path to your next bodybuilding win!
Summary
I thoroughly enjoyed this book by the hugely admired bodybuilding legend, Frank Zane. No barbells, dumbbells, or machines are needed (a mirror and a camera are useful though) making each posing session highly satisfying and time efficient.
Any bodybuilder, whether they compete or not, can improve their definition and enhance their posing creativity by completing this programme. Without doubt, the “31-Day Wonder Posing” programme is well-worth adding to your bodybuilding book collection. [Frank also wrote an editorial review for our book “How Squats Can Change Your Life” (Supercharge Your Energy, Health, Strength and Happiness with Squats in Just 10 Minutes a Day!) which we think you’ll like!]
Favourite Quotes:
“Anyone can get in shape, but the mark of a champion is to get into peak condition exactly at the right time for the contest.” -Frank Zane
“Taking photos of yourself over time is the best way to increase body awareness and to learn how other people see you.” -Frank Zane
Favourite Pose:
Side Triceps Pose
