Frank Sepe is not the person he may appear to be. If you assume a bodybuilder with a handsome face and an outstanding physique must have a gigantic ego as well, you have assumed incorrectly. And, if you conclude Frank is training naturally just to jump on the bandwagon, or is selling out to the mainstream public's desire for sleeker models, you have again come to the wrong conclusion.
FRANK SEPE GOES NATURAL!
BY SKIP LA COUR
FRANK SEPE IS CONSIDERABLY MORE THAN JUST a pretty face. He is a true bodybuilding warrior and fierce competitor who loves to do battle amongst the very best. He is a surprisingly humble man who is very cognizant of the fact his handsome appearance has tremendously impacted his achievements.
Yes, he has become outrageously popular and successful since hitting the bodybuilding scene a few short years ago, but do not expect to see that diminish as his physique gets less muscular. In fact, look for just the opposite to occur, Frank Sepe is hotter than ever! "As far as the modeling and acting, as I am getting leaner, there are a lot more opportunities."
MARKETABLE TO THE MAINSTREAM PUBLIC
Attracting work has never been a problem for Sepe. His list of accomplishments at the young age of 24 is quite impressive. Earlier this year, he appeared in a full-page advertisement for Disc Manufacturing, incorporated in Billboard magazine. Disc Manufacturing, Inc., just happens to be the largest manufacturer of compact discs in the United States.Sepe has acted in the movie Carlito's Way, for which he was fortunate to eam his prestigious Screen Actors Guild membership card. This occurred back in 1993, before he started competing as a bodybuilder. The movie starred Al Pacino and Sean Penn. Sepe appeared in the movie for only seconds, but it took him a month on location to complete.
To date he has done three commercials. The most notable, which ran for two years, was a promotion for the Joan Rivers television show. He was also on the Emmys, doing a skit for the David Letterman show; as well as a documentary on bodybuilding.
Sepe was on the television show Hard Copy on three different occasions. In one segment, he was billed as the "most photographed bodybuilder in the world." In another episode, he hosted the coverage for the Fitness America Pageant.
He has done six month's worth of segments for ESPN's American Muscle Magazine, in which he tours the top gyms in New York City, like Planet Reebok and Crunch.
"I am now more marketable to the main-stream. I am getting more and higher-paying modeling jobs. . ."
SINCERE APPRECIATION
Sepe does not come across as a person who is overly consumed in his success. He is actually quite thankful and realizes that his looks have helped his career tremendously. "I feel I am a modest person.""My looks have helped me 100%. There are a lot of people with better physiques. I am fortunate to have a good looking face to go with my physique. I guess that's what sets it apart from other people. As far as being personable and likable to fans, I try to have fun with it. I used to take it seriously but I realized doing so would drive me crazy. I am just happy with what I have and that's it.
"I am appreciative for what God has given me and what the sport has given me. I do not take anything for granted. People say I have a good look and I try to make that work for me."
Sepe makes it clear, however, that he works hard for everything he gets. "Personally, I think I have incredible drive."
He feels that his determination has been the virtue that has enabled him to take advantage of his special gifts.
"If I want something, eventually I will get it. I will get it--or die trying."
DECISION TO TRAIN NATURALLY
Sepe catches himself, and emphatically adds, "So to speak!" Health concerns are the number one reason why Sepe has turned to drug-free training. "The second reason for training naturally is I believe that, in life, you need to grab the opportunities right away because they might not be there again. I feel that if I scaled down my physique, I would be more appealing to the mainstream and get more work. You are only young once. On modeling jobs, people would say, 'You have a great face--but you are too big!'"After my last show (the 1995 North American), I scaled down my physique and started getting more work, not to mention feeling healthier, looking better, and having higher self-esteem."
DESIRE TO HELP HIS FAMILY
The Sepe family is made of traditional values and is an incredibly strong source of inspiration for Frank. "My ambition is to make as much money as I possibly can to help my entire family and their families. Whatever way it takes to get it done. Whatever road I take, whether to become Mr. Olympia or become an actor, that is the ultimate goal."Sepe is not quite exactly sure how he plans to make his fortune, but he believes his looks and his body will be the catalyst for its attainment. "I want to get in the best possible shape I can and turn that into a successful modeling career, and bodybuilding shows come second right now.
"My father always said to find something that makes you happy and you can make money from it. That's what I have always tried to do." (His father is a New York City narcotics detective.)
EVERYBODY NEEDS SOMEBODY
"I have been training at Steve Weinberger and Bev Francis' Gold's Gym in Syossett, New York since I was 19 years old. Weinberger helped me for my second show, which was the New York Metropolitan Championships in 1995. I was afraid to approach him because I have always seen guys like Albert Beckles, Robby Robinson, and all the 'who's-who of bodybuilding' coming out of his office. I would ask myself, 'Why would he want to help a skinny little 23 year-old kid?'"I went to him for the last eight weeks before the show and we put our heads together, and I won the show. Ever since I became more popular, he has been helping me with the inside and the mentality of how to deal with the sport.
"Everybody needs somebody. If they think they can do it on their own, they are wrong. I was fortunate to have someone like Steve. It helps a lot."
NEGATIVE SIDE TO SUCCESS
"The better you do in this sport, the more people want to knock you down from your pedestal. The more recognition you get, the more they hate you. "They hate you where you live, but they love you when you travel. You can stay in New York and all you get are nasty looks. Go to California or Ohio, they love you."Sepe also credits Weinberger for helping him deal with the negative aspects of his good fortune. "It took a while to come to that conclusion. I had a great mentor in Steve. He has been in this sport for 15 years. Talking to Steve and Bev helped me develop the right mindset to get everything done.
"Through him, I met his good friend Dorian Yates. He told me not to worry about what other people are saying about you and just do what you have to do."
TRAINING AND NUTRITIONAL PHILOSOPHIES
"I started working out when I was 13 years old in my house in Queens." Sepe, who is a personal trainer at Bev Francis' Gold's Gym, has trained celebrity clients in the past in Manhattan or for modeling agencies."I train heavy but I mix in high reps. One heavy basic compound movement and two shaping high rep isolation movements. I always try to use good form and perform complete reps."
FRANK SEPE'S TOTAL BODY WORKOUT
DAY ONE--CHEST, TRICEPS, & CALVES CHEST Exercise Sets Reps Bench Press 4 10, 8, 6, 4 Incline Press 4 10, 8, 6, 4 Flyes 3 12-20 TRICEPS Exercise Sets Reps Close-Grip Press 3 10-12 Cable Pressdown 4 10-12 Lying BB Extension 3 10-12 CALVES Exercise Sets Reps Seated Calf Raise 4 20 Standing Calf Raise 4 12-20
DAY TWO--BACK & ABS BACK Exercise Sets Reps Bent-Over Row 4 12, 10, 8, 4 Deadlift 4 6-8 Cable Row 3 6-8 Wide-Grip Pulldown 4 10-12 ABS Exercise Sets Reps Hanging Leg Raise 5 30-50 Incline Bench Crunch 5 30-50 Cable Crunch 5 30-50
DAY THREE--SHOULDERS, BICEPS, & CALVES SHOULDERS Exercise Sets Reps Behind-The-Neck Press 4 10, 8, 6, 4 Lateral Raise 4 6-10 Upright Row 4 10-12 Bent-Over Lateral 4 6-12 BICEPS Exercise Sets Reps Standing Barbell Curl 3 6-10 Hammer Curl 3 12-15 CALVES Exercise Sets Reps Seated Calf Raise 4 20 Standing Calf Raise 4 12-20
DAY FOUR--LEGS QUADS Exercise Sets Reps Leg Extension 3 10-12 Squat 5 15, 12, 10, 8, 6 Hack Squat 4 6 Leg Press 3 10-12 HAMSTRINGS Exercise Sets Reps Stiff-Leg Deadlift 4 10-12 Lying Leg Curl 4 12-15
FRANK SEPE'S TRAINING SCHEDULE WEDNESDAY CHEST AND CALVES SUNDAY QUADS AND CALVES MONDAY BACK AND HAMSTRINGS TUESDAY SHOULDERS AND ARMS THURSDAY REST FRIDAY CHEST AND CALVES (REPEAT CYCLE) SATURDAY QUADS AND CALVES (REPEAT CYCLE) According to Sepe, the best lesson that he ever leamed about bodybuilding was "lifting the most weight has nothing to do with bodybuilding." He is a strong advocate of good form. "Using correct form and doing the rep completely with a squeeze is the most beneficial way."
Sepe's nutritional philosophies are pretty standard bodybuilding methods. His diet is high in protein, and low in carbohydrates. Although he eats a large amount of chicken, half his protein consumption comes in the form of shakes.
He will consistently cheat once a week with his favorite meal of sushi.
"Diet and nutrition are 90% of what it takes to be a successful bodybuilder naturally," proclaims Sepe. "If you miss a set of barbell curls, it's not going to effect you the same way as if you miss a meal."
He feels the biggest difference he has made in his bodybuilding strategies over the last year is his special attention to his supplementation.
Frank Sepe's Nutrition Program MEAL TIME FOOD #1 9 am 12 egg whites, 3 ounces of tuna, 1/2 cup oatmeal, 1/4 cup of raisins. #2 11 am 10 ounces of chicken breasts, steamed vegetables, small red potatoes. #3 1:15 pm Engineered food. #4 3 pm 10 ounces of chicken breasts, steamed vegetables, small red potatoes. #5 5 pm Engineered food. #6 7 pm 12 egg whites, 3 ounces of tuna, vegetables. #7 9 pm Protein shake.
MOTIVATIONAL FACTORS
"I enjoy the challenge of changing my body the way I see fit. The fans who compliment you and tell you that they look up to you makes me want to train harder. It's almost a responsibility."Fans are most important to me. I feel answering their questions is an honor and a privilege.
"I never quit a goal of being the best I can be and I haven't reached that goal yet. That's what keeps me going."
THOUGHTS ON THE NATURAL BODYBUILDING MOVEMENT
"I think the natural bodybuilding movement has arrived and I envision it gaining more momentum. I am happy to be a part of it. I know a lot more people will be pursuing natural bodybuilding thanks to magazines like ALL NATURAL MD taking a stand. ALL NATURAL MD is a great magazine! I think what they are doing is great for the sport of bodybuilding."ADVICE TO ASPIRING NATURAL BODYBUILDERS
"Before anyone even considers using any kind of physique-enhancing drug, they should build their body up to the top level of their potential. If a kid is 140 pounds and gets up to 160, but puffy, what does that accomplish? If a person is 140 pounds and trains for five years and gets up to 160 naturally, that's something to be proud of. They build self-esteem and discipline through the training. The natural bodybuilding movement is great because it provides an alternative to those who do not want to use drugs. People like choices no matter what they do."Pay attention to your diet and supplementation, because that's half the battle. Don't get discouraged if you are not getting the results as fast as you want. Train hard. Train consistently and at your pace and you will build a physique you can be proud of," he insisted.
UPCOMING CONTESTS
Sepe was uncertain exactly which contest you'll see him compete at next. "I don't know yet. I always take it one day at a time, but I know that I will be competing in the Team Universe either this year or next. I have always figured to challenge the best in the field and see where you really stand, instead of being trophy hun gry and doing shows that don't mean much."Placings don't matter to me. Building my physique to the best of my ability and being proud of my physique is all that matters."
Even though his physique is becoming slimmer, do not expect Sepe to ever be the typ ical small model type. He will always train. Being a bodybuilder is a part of who he is as a person. "I am always going to try to have the best physique I can. Let's put it this way, I will never weigh under 240 pounds.
"I will always, always, always train. It's like getting up and brushing your teeth for me. Not training for me would be like taking off a leop ard's spots. I could never, ever stop going to the gym."
Regardless of decisions he has made in the past, Frank Sepe has a very promising future. He is a great addition to the natural bodybuilding movement. He is a great person. Anyone would be lucky to emulate his personality --and his success.
To contact Frank Sepe, you can write to him in care of Physical Management, P0 Box 6100, Rosemead, CA 91770.
