Who is Frank Mcgrath?
From St. Johns, Newfoundland, Frank McGrath is a sponsored athlete and IFBB professional bodybuilder (Canada.) When he received his professional card at the 2003 Canadian championships, he gained notoriety in the early 2000s.
Short Career of Frank Mcgrath
Even though Frank Mcgrath is known for having enormous arms, he claims that when he was younger, he was the youngest student in the class.
He admired superheroes on television and aspired to have Arnold Schwarzenegger’s strength.
After a promising start to his professional career in 2003, Frank experienced two significant injuries: one during training and the second as a result of a car accident. He quickly went back to training, refusing to let this put an end to his career.
Frank is among the most well-respected bodybuilders in the world thanks to his commitment to the sport. Here is his account:
Body Measurements of Frank Mcgrath
| Full Name: | Frank Mcgrath |
| DATE OF BIRTH: | August 9, 1978 |
| ERA: | 2000, 2010 |
| PROFESSION: | IFBB Professional Bodybuilder, Sponsored Athlete |
| NATIONALITY: | Canadian |
| WEIGHT: | 235 to 245 lbs. (106.6 – 111.1kg) |
| HEIGHT: | 5’11 ” (180cm) |
Accomplishments
Competitions
- 2000 Newfoundland Championships Heavyweight & Overall, 1st
- 2001 Canadian Championships Superheavyweight, 6th
- 2003 Canadian Championships Superheavyweight & Overall, 1st
- 2004 Toronto Pro Invitational, 12th
- 2009 IFBB Tampa Bay Pro Open, 9th
- 2011 IFBB Tampa Bay Pro Open, 3rd
- Also, 2011 IFBB Toronto Pro Invitational Open, 4th
-
2011 IFBB Olympia, 16th
-
Also, 2011 IFBB Pro Bodybuilding Weekly Championships, 3rd
-
2013 IFBB Toronto Pro Supershow, 4th
-
2015 IFBB Ferrigno Legacy, 6th
Biography
Young Years
Canada’s Newfoundland is where Frank was born and reared. He claims that when he was younger, he was the “little kid” and never good at athletics.
His earliest recollections are watching superhero films and dreaming he could match the characters’ strengths.
He claims that as he approached his pre-teen years, he wanted to discover real-life superheroes.
As a result, he started to emulate well-known bodybuilders like Arnold Schwarzenegger, viewing them as the personification of everything he aspired to be.
Starting Your Training
Despite being a very small Canadian province, Newfoundland has a long history of bodybuilding and strength contests.
Frank was therefore aware of the bodybuilding lifestyle and started working out as a teenager to develop a physique similar to Arnold’s.
He picked up nutrition for bodybuilders quickly, and he absorbed all the training advice he could from his peers. He progressively built up a physique that was suitable for competitiveness through this.
Trying to Get a Pro Card
Fortunately for Frank, the Newfoundland Championships was an amateur event he could participate in. He started working hard in the gym to compete because he was aware that the 2000 event might be his to win.
He was able to prepare for the contest in plenty of time, and he easily won the heavyweight division, taking home the overall trophy in the process.
Frank qualified for the Superheavyweight division of the Canadian Championships in 2001 and 2003 by winning this contest.
He finished sixth in the first competition, but in 2003 he was able to take first place overall and win the entire thing. Frank was now a recognized bodybuilding professional as a result of this.
Competitors Who Are Professionals
Following this triumph, Frank started taking part in his first professional competitions against the top athletes in the world. With a 12th-place finish in the Toronto Pro Invitational, he didn’t start well, but he was still able to make steady progress.
Unfortunately, Frank’s serious injury put a stop to these advancements.
Experiencing Damages
He had a significant tricep tear in 2008, just days before the Arnold Classic. This significantly hindered his training, forcing him to postpone tournaments until the next year.
Frank was also involved in a terrible car accident in 2010 that may have ended his career and his life. On February 25, an automobile “T-boned” Frank’s, placing him in a potentially fatal predicament. He spent more than a month in the hospital, and his spleen had to be entirely removed.
“I needed my arm to be put back together because a sizable portion of skin was missing. My left shoulder hurt, and I had a collapsed lung. Over three liters of blood were lost by me.
Returning to the Sport
Even though these wounds were very serious, his career was not ended. Frank claims that after his recovery, he worked even harder than before.
His third-place finish in the 2011 IFBB Tampa Bay Pro Open was a result of his diligent work. This accomplishment brought him back to the professional tournaments he had always wanted to compete in, and he was overjoyed with the outcome.
In the same year, he also advanced to the Mr. Olympia competition. Even though he didn’t do well that time, he was still very pleased with his performance.
Training
Exercise Following His Injuries
Frank claims that inquiries regarding his training and the injuries he sustained in the automobile incident are frequent.
He claims that he is unsure of his level of recovery but that he can still train hard and retain his desire to be the best.
No matter what challenges stand in your way, pursue your goals in life.
Large Weights
Frank strives to consistently surpass his personal bests when he lifts weights. He can effortlessly lift 315 pounds for 10 repetitions on the incline bench press.
Frank enjoys giving his shoulders a really heavy hit. He usually concentrates on side laterals and pushes when doing shoulder exercises.
To increase lean muscle to the medial head of the deltoid, he begins the workout with dumbbell side laterals.
He then starts to perform military presses, locking out some reps and holding others for a short period to increase the amount of tension.
Frank then performs 30 front raise repetitions while holding a 45-pound plate, which is an extremely taxing workout.
He mixes a tough super set of leaning-side dumbbell lifts with machine shrugs to cap off this grueling program. He claims that he wants every workout to be painful, declaring after each session, “I’m going to have to do something to punish myself.”
Making His Notable Arms
“You don’t merely merge in. You’re an oddball. You are unique in many ways. You ought to accept it. and follow it.
The most talked-about arms in bodybuilding belong to Frank. He usually works out for a long time and goes hard when working out his biceps and triceps.
Frank occasionally completes two arm workouts in a row, alternating between free weight exercises and new machine exercises that he has gradually added for diversity. He normally starts with an EZ Curl Bar barbell curl.
After that, he might go into a barrage of preacher curls with one arm, taxing his biceps to the breaking point.
After these sets, he performs rope hammer curls, which also work his forearms, before performing wrist curls with barbells, dumbbells, reverse cables, and wrist rollers.
Frank’s arms will be stretched to their absolute maximum during this workout, and the muscles will be broken down to the greatest extent possible.
Weekly Schedule
- Incline Barbell Press: 4 sets 12-6 reps
- Flat Dumbbell Press: 4 sets 12-8 reps
- Incline Dumbbell Flyes: 3 sets 12-8 reps
- Dumbbell Pullovers: 3 sets 12-10 reps
- Cable Crossovers: 4 sets 15-12 reps
Day 2: Back
- Wide Grips Chins: 4 sets 10 reps
- Barbell Rows: 4 sets 12-6 reps
- T-Bar Rows: 4 sets 12-8 reps
- Underhand Grip Pulldowns: 3 sets 12-10 reps
Day 3: Off
Day 4: Legs
- Leg Extensions: 4 sets 20 reps
- Leg Press: 4 sets 20-12 reps
- Hack Squats: 4 sets 15-10 reps
- Lunges: 3 sets 15-12 reps
- Stiff-legged Deadlifts: 4 sets 12-8 reps
- Lying Leg Curls: 4 sets 15-10 reps
Day 5: Delts
- Barbell Military Press: 4 sets 12-6 reps
- Seated Side DB Lateral Raises: 4 sets 12-8 reps
- Bent Rear Delt Lateral Raises: 4 sets 12-10 reps
- Hammer Strength Machine Press: 3 sets 12-10 reps
- DB Shrugs: 4 sets 12-8 reps
Day 6: Arms
- Barbell Curls: 4 sets 12-6 reps
- Alternating Dumbbell Curls: 4 sets 12-8 reps
- Preacher Machine Curls: 4 sets 15-10 reps
- Close Grip Bench Press: 4 sets 15-8 reps
- Skullcrushers: 4 sets 12-8 reps
- Pushdowns: 4 sets 15-10 reps
or
- EZ Bar Curls (with Arm Blaster): 4 sets x 15-10 reps
- Dumbbell Preacher Curls: 4 sets x 12-8 reps
- Rope Hammer Curls: 4 sets x 15-10 reps
- Behind-The-Back Barbell Wrist Curls: 3 sets x 15-10 reps
- Dumbbell Wrist Curls: 3 sets x 15-10 reps
- Reverse Cable Curls: 3 sets x 15-10 reps
- Wrist Rollers: 2 sets x 20 reps
Day 7: Off
Nutrition
Suggestions for Younger Athletes
Frank’s advice to any young bodybuilders looking to bulk up is to “eat your face off” when it comes to nutrition. Nothing, according to him, can take the place of a balanced diet that provides enough calories for each individual.
Favorite Cuisines
Frank McGrath enjoys having a filling and healthy breakfast to start the day off well. When he was in Philadelphia, one such dinner had poached eggs with pancakes, breakfast meats, and orange juice.
After a workout, he occasionally eats out as well. In the off-season, he consumes whatever satisfies his macronutrient requirements. This can be anything from a sizable burger to a meat-filled omelet.
Recipes With Protein
Frank prepares a lot of his meals to satisfy his macronutrient and calorie needs when he is not dining out. When he can, he enjoys cooking and shares many of his favorite dishes with his followers on social media.
Frank McGrath also likes to make delights by combining protein powder with a variety of conventional recipes. He understands that you may have the best of both worlds if something tastes like junk food but is highly nutritious.
The following is his protein brownie recipe:
Ingredients
- 2 Eggs
- 2 Bananas
- ¼ cup of Applesauce
- 2 tablespoons of Chocolate Chips
- 2 scoops of chocolate whey protein
Instructions
- Mix the eggs, bananas, and applesauce, before adding the chocolate chips and whey powder.
- Microwave on high for 6 minutes, or bake for 20 minutes at 360 degrees Fahrenheit
“Challenge yourself to look at food differently and strategize easy and healthy methods of making the often daunting task of reaching your daily nutritional quotas fun.”
What Frank McGrath Can Teach Us?
Frank McGrath Franks McGrath is. He has persevered despite suffering two significant injuries and is now well-known in the world of professional bodybuilding.
Without this commitment, it would have been challenging for him to travel from Newfoundland to the 2011 Mr. Olympia competition. If you approach your fitness quest with the same kind of tenacity, who knows where you’ll wind up?