Subj: How to train legs like Tom Platz.
Tom Platz is known as the Quad-father for a reason. The man had thighs the size of tree trunks and they looked like they were chiseled out of stone.
I love Tom Platz because his intensity and raw emotion in unmatched. His un-ashamed attitude to train like an animal is something you can learn from.
Too many folks are afraid of looking silly in the gym. Being self-conscious will only hurt your progress.
The only thing you should be thinking about in the gym is killing your set.
A Platz leg training session was especially violent. I wish I could have seen him training in his prime.
Tom Platz didn’t workout, he want to WAR with the weights.
The Classic Tom Platz Leg Workout
Tom Platz’s leg training consisted of four leg exercises:
- Squat
- Hack Squat
- Leg Extension
- Leg Curl
Sets were taken to failure. And when I say failure I mean absolute failure.
Platz is a bodybuilding icon in part because of his giant quads, which were a by-product of his intense training.
To train at his level you need to have laser-like focus, unbreakable concentration, and a pure conviction that you will do or die.
You cannot allow doubt to enter your mind for even a split second – your only though while training is ‘Kill! Kill! Kill!’ (the weight).
(Platz is the first to admit that a lot of people can’t train this way. They don’t allow themselves to get raw and intense. They probably could, but they don’t think they can so they don’t. If you think you have what it takes then by all means give it a shot. And bring a spotter. You’ll need one.)
Keep reading if you’re ready to murder your leg workout.
Squat
Squats seemed to be a religion to the Quadfather. He likened the squat rack to an alter. An alter where you pay your respects and give your all.
The Tom Platz Squat Approach
Barbell back squats of the high-bar variety were the tool of choice.
Once you yoke the bar, into position and make your whole body tight. TIGHT TIGHT TIGHT! I cannot stress this enough. This is one of the secrets to exceptional muscle development. Tighten every muscle as much as possible.
Every muscle in you body must be tense. Hold the tension as much as possible throughout the entire set. This is how you generate power. You’re like a coiled spring ready to explode.
Every muscle is working to push your body up and down: The bottoms of your feet, your legs, your abs, back, arms and even your nose and ears – everything must be kept tight.
Take big deep breath on the way down and hold it in your abdomen then blow it out on the way up.
Stay TIGHT and repeat until you can’t anymore.
Own the Rack
Tips from the Squat Master himself: OWN THE SPACE.
In other words, own the squat rack.
Don’t be distracted by what’s going on around you. You came here to take care of business and that’s exactly what you will do. Don’t worry about what other people are doing. LOCK IN to what you’re doing and don’t come out until you’re done.
Hack Squats
He’d perform Hack Squats a couple ways. The first way is the normal way. Just squat like regular.
The other way, the way that is partly responsible for helping him build his thunderous thighs is this – As he descended on the hack squat machine, he would go up on his toes, then push his knees forward and down toward the platform until they where almost as low as his toes, like this:
This technique put extreme tension on the quads.
Leg Extensions
Tom Platz would do “a lot of reps” on the leg extension. Sometimes performing 60 reps in a single set.
Each rep was exaggerated. Like he tried to push the weight through the roof. This continued until fatigue set in.
When he couldn’t do full range of motion he kept going. He did partial reps, then when he couldn’t move the weight anymore he still pushed against it in order to totally fry his leg muscles.
Don’t worry about training pretty. Take tension as far as you can.
Leg Curls
Leg curls train the leg biceps (hamstrings). Platz did a few sets and started with light weight, and go really slow on part of the rep and get very fast on the end of the rep to get a full contraction.
Same rules apply – go light, engage the muscle then ramp up the intensity to brutal levels. Literally go to the point where you’re thrashing your entire body trying to move the weight. Your hamstrings should be so gassed that they can’t budge the weight.
Always stay tight – never relax your muscles while your in contact with the weight. Keep your whole body tight. This takes practice but once you get it you will notice a difference right away.
Leg Training Sets and Reps
In general Tom seemed to train instinctively. 3 or 4 working sets per exercise with each set having 5-15 ‘clean’ reps, followed by 3-5 forced reps, followed by partial reps, then baby reps. basically 3 sets taken to failure with the assistance of forced reps, drop-sets, etc.
Tom Platz Workout Intensity
Platz’s battlecry was HARDER! FASTER! MORE! MORE! MORE!
Most people probably shouldn’t train with his level of intensity unless you’re a gym veteran and a border line psychopath.
Platz performed his sets to utter failure. He had no shame in dumping the weight if his legs seized up on him.
While squatting he’d collapse under the weight and fall to the ground. his thighs felt like knives were stabbing into them. He laid on the ground in agony with a towel over his head. People thought he was dead.
Then he’d get up and do another set 10 minutes later. The man was a savage.
How do you know if you trained hard enough?
If you can run, you’re not done.
Your legs should feel like jello. If you try to run it should feel like there are sandbags in you legs. You’d be running in slow motion if you tried to sprint across the room.
If you aren’t limping back to the car, then you left too much in the tank.
Have a Ritual
Rituals prepare your mind, body and soul for what you’re about to do.
Rituals manifest your spirit to will yourself to do more than you think you’re capable of.
A song, a stomp on the ground, a slap across the face – whatever works for you to get in the zone and ready for battle.
Concentrate
Live for the moment – all you are is the contraction in the moment. Channel every ounce of your soul into the the current moment. Train hard, don’t quit, give it everything you’ve got.
He never leaves the gym knowing he had 5% left in the tank. That last 5% is magic.
Train to Failure
Every set was done until there was nothing left.
Keep tension in the muscle at all cost. Do full reps, then do partial reps. Then baby reps.
Imagine a wringing a wet towel until every possible drop of water was removed. He would wring the towel so tight the fibers almost burst.
Don’t be afraid of failure. Failure is a good thing. Most people are afraid of failure. You should do your absolute best you possibly can each set and reach failure. That’s where champions are made. most people quit way before this point. Some would be champions quit at 95%. Too bad the 5% have it made if they only conquer themself.
Most guys can’t do it. They don’t have the mentality for it. But there’s only one way to know for sure.
Technique is key!
Technique need to be perfected in order to keep tension on the muscle. Once technique is mastered then the muscle growth and strength will come.
Form and technique is pure than the size and strength will follow.
Repetitions are more important than weight
Reps are more important than weight.
The reps are what build the muscle size and shape.
Last, but not least: Have Heart
You gotta have Heart.
You gotta go out there and fail then pull yourself up by your bootstraps and do it all over again.
Go the extra 5%. This is your opportunity to better yourself. This is your chance. Make the most of the time you have and don’t let this moment pass you by without milking it for all it’s worth.
Opportunity doesn’t wait. It will move to the next door. Don’t spend your life think what could have been. Don’t let it be some other guy. This type of intensity in the gym translates into your life. Approaching your job and relationships with this amount of intensity and intention will translate into success. Your gym time is a chance to train yourself to concentrate. Concentrating all your energy and focus on the task at hand is a powerful skill. A skill you can use to greatly improve other aspects of your life.
Every day is another chance to improve. Take advantage of today, because once it’s gone it’s gone for good.
Nice work out
This is very good foto have body shape
Yes it is!
Amazing work out.
Yes it sure is.