Franco Columbu, the two-time Mr. Olympia champion, was renowned for his exceptional strength and well-rounded athleticism. He was a professional bodybuilder who competed in the 1970s, during the Golden Era of bodybuilding. Columbu proved that strength and aesthetics could coexist and you did not have to compromise one to achieve the other. His holistic training approach, a blend of strength, aesthetics, discipline, and knowledge, is fascinating.
From Boxer to Bodybuilding Legend
Before his bodybuilding career, Franco Columbu started his athletic life as an amateur boxer in his hometown of Sardinia, Italy. He was accomplished "with over 30 wins." However, Franco Columbu quit boxing as he believed it resulted in too much damage to the head, a prescient concern given modern understanding of concussions. He first began his strength training career in Olympic weightlifting as a natural athlete who needed to compete. He would venture into the powerlifting world after this sting.
Powerlifting Prowess
Interestingly enough, Arnold Schwarzenegger spent time powerlifting before his bodybuilding career took off. Franco Columbu was also known for his impressive lifts, notably a 750-pound deadlift and a 525-pound bench press. These numbers are awesome for anyone, but consider that he only weighed around 200 pounds. That's a 3.75x bodyweight deadlift and a 2.625x bodyweight bench press.
World's Strongest Man Competition
In 1977 Franco Columbu competed in the first inaugural World's Strongest Man competition. He would go on to place 5th, but several notable occurrences exist. First, Franco Columbu is relatively small, especially compared to other bodybuilders and Strongmen. Standing at just 5'5", his competition weight was just 185 lbs, while his off-season weight was just 10 lbs greater. All four competitors above Franco had him by around 100 lbs. It's insane that he kept up with guys more than 50% of his body weight. Second, part of this loss is due to a horrific knee injury during the last event, a refrigerator carry. Also, it's worth pointing out that he was easily beaten before the unfortunate event happened. Third, the guy who finished fourth was fellow competitor Lou Ferrigno! This just goes to further show how bodybuilders during the Golden Era incorporated strength training.
The Rise of a Bodybuilding Icon
Franco Columbu first ran into Arnold in the mid-1960s at a show in Germany. This would lead to this unique relationship that lasted until his death. In fact, many people are aware of how Arnold came to California in the 1960s to work with Joe Weider. Well, it just so happens that Franco went, too, alongside Arnold. This relationship between Arnold Schwarzenegger and Franco Columbu would last until Franco's death in 2019, and Arnold is adamant about Franco being the best lifting partner he ever had.
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With that in mind, Weider helped Franco get set up in the US and provided a minimal weekly stipend as he trained him to compete in the evolving world of bodybuilding. In addition to training with Joe Weider's help, Vince Gironda would be another key figure in Franco's training and would shape his lifting style.
Columbu started competing in bodybuilding contests in 1966, and over the following years, he frequently participated in various NABBA and IFBB events. He made his Olympia debut in 1972, securing a fifth-place finish, and was the runner-up in 1973. In 1974 and 1975, he won the under-200-pound division at the Olympia but was defeated by Arnold Schwarzenegger, who claimed the overall Olympia title both years. To make sense of this, at the time, Mr. Olympia split the competitors into "lightweight" (under 200 lbs) and "heavyweight" (over 200 lbs) divisions. The winners of these two divisions would then compete against each other to win the overall title. Franco Columbu won the lightweight division of Mr. Olympia twice, but his best friend Arnold kept him from winning overall.
This would all change as Arnold retired after the 1975 win, which gave Franco the chance he needed to grab the overall title, and that he did. In 1976, Franco won his first Mr. Olympia title and became the first winner ever to weigh less than 200 lbs!
Primed to build upon this win, Franco's reign would unfortunately get cut short as he would suffer his Strongman accident the following year, forcing him to take time off. Since Franco didn't just sit around while he recovered, he got his chiropractic license spurred by his fascination with the body and recovery.
In 1981, Franco Columbu would go on and make his return to bodybuilding and enter his last Mr. Olympia retook his crown. That said, there's quite a bit of controversy surrounding this win. It's important to point out that Arnold Scwarneagger promoted Mr. Olympia, and many people believe both Danny Padilla and Tom Platz had a better physique.
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Franco Columbu's Workout Routine
Franco Columbu's training program is a bit more complicated than others, as he didn't use a general 4-day split. Therefore, we'll divide his program into two parts: the training split and the actual training sessions. Sometimes, he would pair a training session with two body parts, such as arms and abs, but Franco divided his training into 14-day (2 weeks) blocks, where he trained for 6 days and rested for the 7th. He would usually train twice a day, with an AM and a PM session, but some days, he'd just train once. This schedule allowed him to add much volume, but it was a brutal set-up.
We're going to lay out the two-week schedule and then his training sessions. Now that you see how the training split is set up, we'll go over the actual sessions. You'll notice the days have different muscle groups. Therefore, you will plug the following training sessions wherever you see them in the above template.
We need to mention that Franco liked to use supersets, so we have those listed as such. Another important variable is that Franco would like to ramp up the load and decrease reps during the sets for some exercises, such as the bench press. Therefore, we will list the corresponding reps. For example, when you see Barbell Bench Press (15, 10, 4), you'll use weight and perform 15 reps in the first set. We could not find his specific ab training, so we are using movements Arnold was known to use.
Cardio Philosophy
When it comes to cardio, Franco Columbu is known to be against the notion that "you need cardio." He believed that their bodybuilding training style during the Golden Era was their cardio. Now, you need to realize that their sessions could last 2-3 hours with a ton of volume, which is very different from how most people train today.
However, there are other videos in which Arnold states the opposite. He claims they did a lot of cardio, and even Franco pushed him to run. Further, remember that Franco was a boxer and would still hit the bags and jump rope. So what's the deal?
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Well, we can't say for sure why Franco seemed so opposed to the idea of doing cardio. Perhaps it looked different when they did it, and it was just something that happened naturally rather than planned. However, planned or not, cardio is still cardio, and you still get the same benefits. Keeping that in mind, Franco probably meant they didn't plan a 60-minute session on an incline treadmill. Their cardio was sporadic, shorter in duration, and of higher intensity. In the video above, Arnold talks about "running 10 blocks," which could be around 0.5 to 0.75 miles, which likely took 5-6 minutes of running.
Franco Columbu's Diet
Franco Columbu, like all bodybuilders in the Golden Era of bodybuilding, ate your basic clean, whole-food diet. Franco Columbu followed a diet designed to complement his rigorous training regimen. Like his ab training, we will say that finding his specific diet was somewhat tricky. With that said, we can come up with a few variables.
Columbuâs dietary philosophy was rooted in the principles of balance, quality, and consistency, which he believed were essential for anyone looking to build muscle and enhance athletic performance. He understood that what he consumed directly impacted his ability to perform at the highest level. His approach combined traditional Italian cuisine with modern nutritional science, emphasizing whole foods rich in nutrients.
There's good evidence that Franco prompted using 3 main meals with 2 smaller snacks throughout the day. The snacks were between lunch and dinner, followed by a nighttime snack. Franco Columbuâs nutrition guidelines center around consuming healthy whole foods to provide the body with all the necessary nutrients to function correctly.
Concerning specific foods, Franco promoted getting protein from quality sources such as chicken, fish, beef, and pork. One food that really stands out here is Franco's heavy emphasis on eggs. Franco loved eggs, and they were one of his favorite protein sources. Franco does not provide exact quantities for every food as each bodybuilderâs nutritional needs depend on their weight and workout routine.
When it came to carbohydrates, he preached that they were important for providing energy but needed to come from clean sources. He would promote steamed vegetables, rice, fruit, and beans. With his Italian upbringing, Franco was a big proponent of consuming fresh fruit and vegetables with every meal. Some of his favorites included apples, pears, grapes, and leafy green salads. Another carbohydrate source for Columbu was whole grains, including whole wheat bread, pasta, rice, and cereal.
In terms of fat, it seems his fat intake was like an afterthought. He preached that you should eat these whole foods, and your fat intake would be met if you did.
A Typical Day of Meals
A typical day of meals for Franco Columbu was reportedly planned to ensure he received the right balance of macronutrients and micronutrients necessary for optimal performance. Breakfast often consisted of a hearty combination of eggs, oatmeal, and fresh fruit. Eggs provided a rich source of protein and healthy fats, while oatmeal offered complex carbohydrates that fueled his morning workouts. Fresh fruit added essential vitamins and minerals, contributing to overall health and well-being.
As the day progressed, Columbu focused on maintaining energy levels through balanced meals. Lunch might include grilled chicken or fish paired with a generous serving of vegetables and whole grains like rice or other grains. This combination not only supplied protein for muscle repair but also provided fiber and antioxidants from the vegetables, which were crucial for recovery and immune function. Snacks throughout the day often featured nuts or protein shakes, ensuring that he maintained a steady intake of nutrients to support his rigorous training schedule.
Dinner was another opportunity for Columbu to refuel after a long day of training. He often enjoyed lean cuts of meat, such as steak or turkey, accompanied by a variety of vegetables and a healthy fat source like olive oil or avocado. This meal was designed to replenish glycogen stores depleted during workouts while providing the necessary building blocks for muscle growth. The emphasis on whole foods and nutrient-dense ingredients characterized Columbu's approach to eating, ensuring that he remained at the top of his game.
Nutrition Tips from Franco Columbu
Franco Columbu's approach to nutrition was grounded in practical wisdom that can benefit anyone looking to improve their diet and overall health. One of the key tips associated with his routine was the importance of meal timing. He believed that consuming meals at regular intervals throughout the day helped maintain energy levels and prevent fatigue.
By spacing out meals and snacks every few hours, Columbu ensured that his body had a constant supply of nutrients to support his demanding training regimen. Another significant aspect of his nutritional philosophy was the emphasis on whole foods over processed options. He advocated for a diet rich in fruits, vegetables, lean proteins, whole grains, and healthy fats.
This focus on unprocessed foods not only provided essential nutrients but also minimized the intake of additives and preservatives commonly found in packaged products. He often encouraged aspiring bodybuilders to experiment with different foods to find what worked best for their bodies, emphasizing that individual responses to food can vary widely. Hydration was also a critical component of Columbu's nutrition strategy.
He understood that adequate fluid intake was vital for optimal performance and recovery. Drinking water consistently throughout the day helped him stay hydrated during intense workouts and facilitated nutrient transport within the body. Columbu often recommended incorporating electrolyte-rich beverages post-workout to replenish lost minerals and support recovery.
The Role of Supplements
While Franco Columbu prioritized whole foods in his diet, he also recognized the role that supplements could play in enhancing performance and recovery. He understood that achieving specific nutritional goals could sometimes be challenging through food alone, especially during periods of intense training or competition preparation. As such, he incorporated certain supplements into his regimen to fill any nutritional gaps.
Protein powder was one of the primary supplements integral to his routine. He often turned to protein shakes post-workout to ensure he met his daily protein requirements efficiently. These supplements provided a convenient source of high-quality protein that supported muscle repair and growth after strenuous exercise sessions.
Additionally, he sometimes used supplements to further enhance recovery and reduce muscle soreness. Another supplement that was part of Columbu's routine was creatine. Known for its ability to improve strength and power output during high-intensity training, creatine supplementation aligned well with his goals as a bodybuilder and athlete.
By increasing phosphocreatine stores in the muscles, creatine allowed him to perform at higher intensities for longer durations, ultimately contributing to greater muscle gains over time.
Supporting Muscle Mass
Franco Columbu's diet was meticulously crafted to support muscle mass development through a combination of strategic macronutrient ratios and meal timing. Central to this approach was the emphasis on protein intake, which is essential for muscle repair and growth. Columbu typically consumed high-quality protein sources at every meal, ensuring that his muscles received a steady supply of amino acids throughout the day.
In addition to protein, carbohydrates played a crucial role in supporting muscle mass by providing the energy needed for intense workouts. Columbu understood that carbohydrates were not just fuel; they also contributed to glycogen stores in the muscles, which were vital for sustained performance during training sessions. By incorporating complex carbohydrates such as brown rice, sweet potatoes, and whole grains into his meals, he ensured that he had adequate energy reserves for both strength training and recovery.
Healthy fats were another important component of his diet that supported muscle mass development. Fats are essential for hormone production, including testosterone, which plays a significant role in muscle growth. By including sources of healthy fats such as avocados, nuts, and olive oil in his meals, Columbu created an environment conducive to muscle hypertrophy while also promoting overall health.
The Importance of Macronutrients
Macronutrientsâproteins, carbohydrates, and fatsâformed the foundation of Franco Columbu's dietary strategy. Each macronutrient played a distinct role in supporting his training goals and overall health. Protein was perhaps the most emphasized macronutrient in his diet due to its critical role in muscle repair and growth.
Columbu aimed for a high protein intake, as common among bodybuilders seeking to maximize muscle gains. Carbohydrates were equally important in his diet as they provided the necessary energy for intense workouts. He favored complex carbohydrates over simple sugars because they offered sustained energy release without causing spikes in blood sugar levels.
This approach helped him maintain stable energy levels throughout the day while supporting optimal performance during training sessions. Fats were not neglected in his dietary plan; rather, they were strategically included to ensure hormonal balance and overall health. Healthy fats from sources like fish oil, nuts, and seeds contributed essential fatty acids that are vital for various bodily functions, including inflammation control and nutrient absorption.
By maintaining an appropriate balance of macronutrients, Columbu curated a diet that not only supported muscle growth but also promoted overall well-being.
Supporting Recovery and Performance
Recovery is an often-overlooked aspect of athletic performance, yet it is crucial for long-term success in bodybuilding and strength training. Franco Columbu's diet was designed with recovery in mind, incorporating nutrients that aid in healing muscles after intense workouts. One key element was the inclusion of antioxidants from fruits and vegetables, which helped combat oxidative stress caused by strenuous exercise.
Columbu also understood the importance of post-workout nutrition in facilitating recovery. After training sessions, he would consume meals rich in both protein and carbohydrates to replenish glycogen stores while providing amino acids necessary for muscle repair. This post-workout window is critical; research suggests that consuming nutrients within 30 minutes after exercise can significantly enhance recovery rates.
Hydration played a vital role in both performance and recovery as well. Dehydration can lead to decreased strength output and increased risk of injury during workouts. By prioritizing fluid intake throughout the day and especially around training sessions, Columbu ensured that he remained hydrated enough to perform at his best while also supporting recovery processes post-exercise.
Nutritional Principles for Peak Performance
Franco Columbu's diet serves as an exemplary model for those looking to optimize their nutrition for athletic performance and muscle growth. His emphasis on whole foods rich in nutrients highlights the importance of quality over quantity when it comes to dietary choices.
By prioritizing protein intake while balancing carbohydrates and healthy fats, he created a well-rounded nutritional plan that supported both training demands and recovery needs.
Moreover, Columbu's practical tips on meal timing, hydration, and supplementation provide valuable insights for anyone seeking to enhance their dietary habits. His approach underscores the significance of individualized nutrition strategies tailored to specific goalsâwhether it be building muscle mass or improving athletic performance.
Ultimately, studying Franco Columbu's dietary practices reveals that success in bodybuilding is not solely about rigorous training; it is equally about making informed nutritional choices that align with one's fitness objectives. By adopting principles from Columbu's diet, individuals can pave their own paths toward achieving their health and fitness aspirations.
Beyond Bodybuilding: A Multifaceted Life
Due to Franco's extensive athletic career, he has a litany of various achievements. Another big part of his life was film! Many people know of the bodybuilding documentaries he appeared in. However, he also appeared in several Hollywood films; as you could likely guess, many of these films were alongside Arnold. He also started his own production company, Franco Columbu Productions, which produced several films such as "Beretta's Island," and "Doublecross".
Perhaps the most random achievement was his ability to pop balloons with his breath. In April 1979, Franco could blow up a hot water bottle until it burst in just 55 seconds using only sheer lung power (that is 28.5 lbs/square inch)! This put him in the Guinness Book of World Records for the highest lung power. To be honest, we're not sure what "hot water bottle" means. We tried to look but couldn't find any definitive answer, but here's a video of him popping some kind of balloon at 0:23!
As we mentioned above, Franco Columbu also became a chiropractor. He would then go on to author several books covering bodybuilding, nutrition, and fitness. Weight Training and Bodybuilding: A Complete Guide for Young Athletes. Franco Columbu's Complete Book of Bodybuilding.