Who is Franco Columbo?
The Sardinian Samson, from a little town in Italy, was known for his extraordinary strength and power. Franco Columbo immigrated to America, trained with the greatest, and participated in various competitions for years, including Mr. Olympia and The World’s Strongest Man.
The 5ft 5-inch behemoth, is known for Franco’s remarkable muscular definition. Franco Columbo ruled the world of bodybuilding in the 1960s, 1970s, and 1980s.
“Winners do what they fear”
Body Measurements of Franco Columbo
| Full Name: | Franco Columbo |
| DATE OF BIRTH: | 1941 |
| ERA: | 1970, 1980, 1990 |
| PROFESSION: | Bodybuilder, Chiropractor, Personal Trainer, Movie Actor |
| NATIONALITY: | Italian |
| ALIAS: | The Sardinian Samson |
| HEIGHT: | 5’5″ (165cm) |
| WEIGHT: | 185-195 lbs.(83.9 – 88.5kg) |
“I’m the strongest bodybuilder who ever lived, I think”
Accomplishments
In addition to competing in and succeeding in Mr. Olympia and several powerlifting events, Franco Columbo also created a name for himself as a boxer and a strong man.
He appeared in several films, and TV shows, including the renowned documentary Pumping Iron, which is still very popular among bodybuilders today. It chronicles Franco’s and some other greats’ preparation for Mr. Olympia, including Arnold.
Bodybuilding
- 1966: Mr. Europe, 4th
- 1968: NABBA Mr. Universe (Most Muscular)
- 1969: IFBB Mr. Europe (Medium)
- 1969: NABBA Mr. Universe (Most Muscular)
- 1969: NABBA Mr. Universe (Short)
- 1969: IFBB Mr. Universe (Short)
- 1970: IFBB Mr. Europe (Short & Overall)
- 1970: AAU Mr. World (Pro Short)
- 1970: IFBB Mr. World (Short)
- 1970: IFBB Mr. Universe (Short & Overall)
- 1971: IFBB Mr. Universe (Short & Overall)
- 1971: IFBB Mr. World (Short & Overall)
- 1974 Mr. Olympia (Lightweight)
- 1975 Mr. Olympia (Lightweight)
- 1976 Mr. Olympia (Lightweight & Overall)
- 1981 Mr. Olympia
Powerlifting titles
- Champion of Italy
- Champion of Germany
- Champion of Europe
World’s Strongest Man competition
- 1977: World strongest man, 5th place (after becoming injured)
Powerlifting Best Lifts
- Bench press 525 Lbs / 238 kg
- Squat (exercise) 655 Lbs / 297 kg
- Deadlift 750 Lbs / 340.2 kg (in some training sessions he was reported to have lifted over 780 Lbs / 353.8 kg, all at a bodyweight of 185 Lbs / 83.9 kg)
Boxing
- Amateur Boxing Champion of Italy
“Workout because you love your body, not because you hate it”
Biography of Franco Columbo
Mr. Olympia to Powerlifting
Italian Sardinia’s Ollolai is where Franco was born. He began his professional career as a boxer before transitioning into weightlifting, powerlifting, and ultimately bodybuilding. He go on to triumph in the Mr. Olympia competition in 1974, 1975, 1976, 1977, and 1981.
Franco was only 5 feet 5 inches tall, far shorter than most of his rivals, but his dedication to perfection made him a formidable opponent.
In 1977, Franco took part in the inaugural World’s Strongest Man competition. Given that he was significantly shorter than most of his competitors, he placed fifth overall, which was an impressive performance. But regrettably, he had a race where he seriously hurt his leg.
Franco had to sprint to the finish line while carrying a fridge on his back. When Franco stumbled, he broke his leg.
He didn’t participate in the World’s Strongest Man competition after this. The following time Franco participated, he won 1981, Mr. Olympia.
Landscape Design with Arnold
After competing against Schwarzenegger on multiple occasions in Munich in 1965, where they first met, he became a longtime buddy, the two quickly grew close.
The two European bodybuilders were sponsored by Joe Weider in 1969 and received an allowance of $80 per week to train in the United States.
The two established European Brick Works in 1969 as a bricklaying and patio company to support themselves and stay in America.
He continued to participate in powerlifting and Olympic weightlifting competitions and held several world records while being regarded as one of the strongest men in the world. In 1988, Franco also produced a training manual for males who wanted to get in shape.
He also worked with cinematic stars like Sylvester Stallone, who he transformed into a muscle-bound soldier for the Rambo and Rocky films. His next career move was to become a chiropractor.
He worked with movie stars like Sylvester Stallone, transforming the lean actor into a muscle-bound soldier for the Rambo and Rocky films. His next career move was to become a chiropractor.
“At one point I wasn’t getting enough definition, about 10 days before the Mr. Olympia. So I went to the gym, and I trained so hard in the morning, and then I went and committed myself to another two hours at night.”
Training
Day and Night Training
Early on during preparation, there was a lot of push and motivation from rival athletes to encourage one another through demanding sessions. Franco recalls working out for as long as two hours at times in the morning and again for two hours at night.
He did this because he needed more definition and was 10 weeks out from Mr. Olympia. He persevered with the exercises and acknowledged that he did get the desired effects, but he was unable to move afterward.
“I looked better, but I had trouble walking. I couldn’t work out at the gym for two days because I was too sore.
Franco asserts that it is simple to gain weight and that many men are gigantic and have incredible bodies, but few have the ideal proportions.
For Franco, this happened years later after much growth in other areas before continuing to develop a fully developed physique.
I gained notoriety for my lats after a few more years of training after first being famous for my chest. The entire process took some time to complete.
Career in Boxing
Franco began boxing at a young age, which gave him his first taste for exercise. The enormous aches and pains from past fights made it exceedingly difficult for him to continue boxing, despite his success.
He knocked out his opponent in the first round of one bout, but the following day he discovered he had injuries all over his body and was unable to recall what had happened. This was the turning point for him in terms of starting weight training seriously.
“At that point, you have to decide whether to put up with that kind of discomfort or engage in a sport like bodybuilding or powerlifting that is safer.
You simply dump the weight on the ground if you are unable to lift it. Boxing is a fantastic sport, but it’s very, very difficult.
A Form of Art
Franco Columbo is a great supporter of efforts to reinstate the lower waist and stop competitors from entering competitions with overly enlarged waistlines in today’s competitive world. He sees bodybuilding as both a sport and an artistic endeavor.
Franco does not appreciate how people compete today with loud music and performers who demand the audience’s attention. He desires to win the king’s esteem because he thinks that if you work hard, you will be rewarded.
“As a competitor, I don’t want to beg for applause; I want to demonstrate my skill first, followed by cheers.
What the heck is this idiotic dancing? In my perspective, that is not a component of bodybuilding. Instead of this screaming and turning the sport into a cartoon, the music ought to be serious.
The Stars’ Training
Over the years, Franco created numerous programs, one of which was for Sylvester Stallone. To gain an additional 10 pounds of lean muscle in time for the filming of Rambo First Blood II, “Sly,” as he is known in Hollywood, had to bulk up.
The only issue was that he had only six weeks to complete it. Franco was approached by Sly in the hopes that he could assist him in getting to his destination quickly.
Franco accepted the challenge and gave Sly a difficult task. Twice a day, in the morning and the late afternoon, he would train him.
His stature and physique have significantly changed between Rambo I and II. Online, you can follow Franco’s workout regimen and hear him discuss the technique he employed to bulk up Sly.
Franco’s Program
Franco was all about strength and size when I look back at his workouts. This man was a real powerhouse; at times, he could clean and jerk 400 pounds.
However, he would exercise each body part twice weekly in his usual bulking program, working as hard and “relentlessly as possible.”
He did a lot of deadlifts, for instance. “300 lbs for five reps, 400 lbs for five reps, 500 lbs for five reps, 600 lbs for two or three reps, 650 lbs for one rep, and 700 lbs for one rep,” as Franco puts it.
The video below shows a training scenario for Franco. On days 3, 5, 6, 9, 11, and 12, as well as in the afternoon on day 1, the main exercises would take place.
The Plan
| Morning | Afternoon | |
|---|---|---|
| Day 1 | Chest – Shoulders | Arms |
| Day 2 | Back | Legs |
| Day 3 | Chest – Shoulders | – |
| Day 4 | Arms | – |
| Day 5 | Legs | Back |
| Day 6 | Chest – Shoulders | – |
| Day 7 | Rest | – |
| Day 8 | Arms | Legs |
| Day 9 | Back | – |
| Day 10 | Chest – Shoulders | Arms |
| Day 11 | Back | Legs |
| Day 12 | Chest – Shoulders | – |
| Day 13 | Arms | – |
| Day 14 | Rest | – |
Nutrition of Franco Columbo
Trendy Diets
Among his many suggestions, he suggests that people ignore fad diets like low-carb, food-combination, and the avoidance of eggs.
He recalls that to boost their testosterone and strength, he and Arnold sometimes would only consume yolks.
The best source of protein, according to Franco, is eggs, which are a necessity for anyone following a workout regimen.
He asserts that the dietary recommendations for eggs are wholly inaccurate. He claims that egg yolks have enough of the fat emulsifier lecithin to counteract the cholesterol in other foods.
A Case Study
Franco frequently refers to a case study in which participants’ eating of egg yolks was tested: “In a group of 100 persons, the first group consumed eggs.
The second team only drank milk. The third consumed milk and consumed eggs. And it was believed that the third group would indeed have high cholesterol. But even in the group who drank milk, the eggs reduced cholesterol.
Regarding Franco’s current diet, he consumes far less protein than they did in the past—roughly 120g per day. But he will consistently advocate high-quality protein sources like eggs, fish, dairy, and meat (including poultry and pork).
Franco’s Muscle-Building Diet
Franco created a dietary plan to go along with the workout regimen he created for Sly in preparation for Rambo II. The goal was to provide the body with all of the macronutrients and nutrients required to burn fat and build muscle.
Everything on the following list will come from whole food sources, even the granola, which was produced with specially chosen ingredients. Although the wine was a good choice for Franco, it seems questionable today.
Breakfast
- 3 eggs
- 1 piece fruit
- A large glass of orange juice
- Yogurt with milk and granola cereal
- Mineral water with a vitamin and mineral supplement
Lunch
- Fresh vegetables with oil and vinegar dressing
- Cooked vegetable
- Protein, fish, chicken, lamb, or liver
- Wine or mineral water
Afternoon
- Cheese and fresh fruit
Dinner
- Same as lunch
Evening
- Yogurt
Influences and Idols
Given that Arnold was Franco’s closest friend and training partner, it is logical to assume that Mr. Schwarzenegger was a major impact on him both within and occasionally outside of the gym.
Being Arnold’s best man and standing by him during each training session, the two were seldom ever seen apart. The best training partner Franco has ever had, according to him, was Arnold.
Franco discussing Arnold
“At one point, we were performing squats using 405 pounds in sets of 10. After his set, he left to grab some water, and although I was already exhausted, I did eight.
Hey Franco, I saw you in the mirror, and you did only eight, he says as he returns. Complete the other two, then retry. He was orderly. I don’t know if I would have won Mr. Olympia without him.
Franco works out less frequently than he once did, going for shorter sessions of about 20 minutes each three times a week. On the weekends, he also enjoys playing tennis with Arnold, cycling, and hiking are all things he enjoys doing.
How Can Franco Columbo Teach Us Something?
Franco Columbo loved everything fitness-related, especially anything that included lifting weights and putting his strength to the test.
Franco has competed in everything from boxing to strongman events to Mr. Olympia. Don’t allow anything to stop you if you aspire to be as large and strong as Franco or if you want to achieve greatness.
Even months after suffering a severe leg injury, Franco continued to train for the Olympia, where he won first place. You can develop your terrific physique if you have the same tenacity and perseverance as Franco.