The regimen that earned him the title “Quadfather”
When considering the most remarkable legs in bodybuilding, it’s indisputable that Tom Platz immediately comes to mind. Even in his later years, he continues to showcase an impressive pair of defined legs. This esteemed Golden Era bodybuilder was an ardent believer in rigorous training sessions, such as pushing your sets to the limit. Although some critics dismissed this as mere excessive volume, Platz – and his phenomenal legs – proved them wrong. Tom Platz’s leg routine is legendary and widely emulated. While many clips of Platz’s leg exercises are available on YouTube, we aim to provide a detailed breakdown for you.
Who is Tom Platz?
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Full Name: Tom Platz |
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| Weight | Height | Birth Year |
| 225-235 lbs | 5’8″ | 1955 |
| Division | Era | Nationality |
| Bodybuilding | 1970s, 1980s | American |
Tom Platz, also known by the monikers “The Golden Eagle” and “The Quadfather”, was an iconic bodybuilder of the 70s and 80s. He graced the Mr. Olympia stage from 1979 to 1986, even competing against Arnold Schwarzenegger in 1980. Despite never securing a Mr. Olympia title, this doesn’t diminish his impressive stage presence, having clinched third place in the highly competitive 1981 Olympia. Platz’s bodybuilding legacy remains celebrated, inspiring many to train with his vigor and dedication.
With a height of 5’7” and a competition weight of 225 to 235 lbs during his peak years, Platz’s legs boasted a circumference exceeding 30 inches. This significant lower body size led some to argue that his muscular imbalance, being more bottom-heavy, affected his Olympia results.
So, what method did he use to sculpt his extraordinary legs?
Tom Platz Leg Routine
Here it is – the workout that Tom Platz followed to develop his renowned legs:
| Exercise | Sets | Repetitions |
| Squats | 8-12 | 5-50 |
| Hack Squat | 5 | 10-15 |
| Leg Extension | 5-8 | 10-15 |
| Lying Hamstring Curl | 6-10 | 10-15 |
| Standing Calf Raise | 3-4 | 10-15 |
| Seated Calf Raise | 3-4 | 10-15 |
Now that you’re acquainted with the workout, let’s examine each component in detail.
Squats
Many might assume that a conventional 5×5 routine or sets of 8-12 reps suffice for squats. While those approaches are valid, Tom Platz pushed his squats to failure, a challenging yet effective method to stimulate muscle growth. He is one of the staunchest advocates for squats globally, and his impeccable form highlights their effectiveness.
Platz didn’t just mindlessly perform squats. He deeply felt the mind-muscle connection with each rep. His pictures and videos demonstrate a full range of motion and superb form, descending as low as possible. A deeper squat stretches the leg muscles more comprehensively, engaging more muscle fibers.
Additionally, Platz preferred high bar squats over low bar squats. This technique positions the barbell higher on the shoulders, promoting a more upright torso and greater quad activation. In contrast, low bar squats target the glutes and hamstrings more, further enhancing his physique.
Remarkably, Platz didn’t follow a simple squat routine. Instead, he engaged in numerous squat sets with varied rep ranges, incorporating substantial high-volume training. This intense regimen forced muscle adaptation. Lower rep ranges with heavier weights built strength, while higher rep ranges fatigued each fiber, promoting growth.
Notably, his high-rep sets weren’t just lightweight; they were still challenging and performed to failure.
Hack Squats
The subsequent exercise in Tom Platz’s leg regimen is hack squats. A hack squat is essentially a reversed leg press where the sled rests on your shoulders, simulating the high bar squat technique with an upright back. Though Platz’s leg routine lacked elaborate lifting gear aside from a belt, hack squats exert considerable stress on the knees. Using quality knee sleeves can enhance compression and support.
To further isolate and emphasize the quads, Platzutilizes a lower foot placement and a narrow stance, akin to sissy squat alignment. He aims for 10-15 repetitions on this exercise, ultimately pushing to failure.
Leg Extensions
Third on Tom Platz’s leg day regimen is the leg extensions, crucial for finely sculpting the quads. This isolation exercise targets a specific muscle group—in this case, the quadriceps. The leg extension mandates the quads to work independently, without the hamstrings or glutes assisting.
With 5-8 sets of 10-15 repetitions, you may need assistance getting off the leg extension machine, as these reps should be performed beyond failure, inducing muscle fatigue. These are not just a simple 10-15 reps; the last few should be challenging to complete. Tom even pushed beyond failure, performing partials after reaching his limit on full reps.
Lying Hamstring Curl
The lying hamstring curl is a staple for Tom Platz and his primary exercise for hamstrings, executed with the same intensity as his other movements. He goes heavy within the 10-15 reps/failure range, then pushes beyond that, all in 6-10 sets.
Standing Calf Raises
For the calves, Tom Platz begins with standing calf raises to achieve a full stretch and develop the upper calf region. Platz performs 3-4 sets of 10-15 repetitions each, ensuring an effective stretch.
Seated Calf Raises
The final exercise in Tom Platz’s leg day is the seated calf raise, targeting the deeper muscles of the calves. Similar to standing calf raises, Platz does 3-4 sets of 10-15 reps.
Is Tom Platz’s Leg Day Junk Volume?
Many argue that Tom Platz’s leg day was inundated with junk volume and that it’s impossible to complete without the use of steroids. However, Platz has been transparent about his steroid cycle, which was minimal, especially compared to many modern bodybuilders. Additionally, Tom Platz only trained legs once per week, allowing a full seven days for rest and recovery between sessions, enabling him to give his all during leg training. This approach is akin to Mike Mentzer’s training, characterized by heavy-duty weight and sets to failure.
Thus, it might not have been junk volume after all.
Platz’s Leg Training Tips
Tom Platz has imparted several valuable pieces of advice for leg training worth mentioning.
You MUST Squat
As mentioned, Platz is a strong advocate for squats, stating that they are essential for building substantial leg muscles, unlike the less effective leg press.
Employ High Volume
Platz’s method involved high volume, taking every set to failure. Instead of sticking to 5 x 5 programs, he performed each movement until absolute exhaustion.
Achieve Failure
It’s evident that he supported taking reps to failure, pushing you out of your comfort zone to the point of uncertainty in completing the rep. Growth happens when you step outside your comfort zone.
Tom Platz Leg Workout Review
Overall, many attribute Tom Platz’s impressive legs to genetics and steroids. However, it’s clear that his remarkable growth and success were due to his diligent effort and intense work ethic.
Are you going to attempt Tom Platz’s leg day? Share your thoughts in the comments below. Also, don’t forget to follow Fit Journey Now on Facebook, Twitter, and Instagram.