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Inside Tom Platz’s Leg Workout Routine to Build Massive Legs
Tom Platz's leg workouts are the main reason behind his legendary status in the fitness world. Scroll down to step into his shoes and understand his intense leg-day training.
Tom Platz’s leg workout is still famous among the fitness circle for its intensity and iconic results. Tom's fame stems from his incredible leg development, beginning at an early age with basement workouts guided by his father to advancing as a personal trainer in his teens. His influence reshaped the notion of robust legs in bodybuilding, making a profound mark on the industry. His mission remains pure: to contribute back to the sport that crafted his extraordinary legacy. With this in mind, let's explore the celebrated Tom Platz's leg training regimen, which is a living testament to his legacy.
Who Is Tom Platz?
Thomas Steven Platz, also known as the 'Golden Eagle' is a legendary figure in the history of bodybuilding. This renowned American bodybuilder had massive leg development, measuring over 30 inches, during his prime, earning him the title of 'The Quad Father' and 'Quadzilla'.
He competed in seven Mr. Olympias, achieving a notable third place in 1981 and securing a Mr. Universe win in 1980. Besides his bodybuilding fame, Platz holds a Master's in Fitness Science and is a fitness author and speaker.
He currently resides in Southern California, where he and his wife run a fitness consultation business. At present, he is also one of the most in-demand guest speakers in the fields of bodybuilding, general fitness, and nutrition.
Tom Platz’s Leg’s Size And Other Stats
Date of birth: June 26, 1955
Age in 2023: 68
Height: 5 feet 8 inches (176 cm)
Weight: 225 - 235 pounds (102 to 106 kg)
Leg size (thigh circumference): 31 inches (78 cm)
Back in his bodybuilding days, Tom Platz packed on a lot of muscle, weighing around 225-235 lbs at 5’8” which is massive for his stature. His standout feature was his massive legs, making him bottom-heavy compared to other bodybuilders. Some argued his legs were too big for his upper body to win the Olympia.
Before you go to the gym with the hopes of getting Tom Platz's legs, it's critical to understand the basics of how his legs grew so large. Scroll down to find out that.
How Did Tom Platz’s Legs Get So Big?
Tom Platz was born with an issue in his lower back since the plates weren't properly fused together. Thus, during most of his initial training days, he avoided leg exercises like squats as advised by his training partner. They thought it could worsen things. Despite this, he eventually became famous for his powerful legs.
He even shared some of his secrets in a TikTok video and has even written books about it. He often advises that technique matters more than weight. Also, his training methods were mainly focused on the leg muscle mass. Thus he emphasized squats with heavy weights and other forms of leg workouts that focused on hams and quads (1).
Regular Leg Training with Proper Technique - At just 11, inspired by a Mr. Universe magazine, Tom Platz dreamed of being a bodybuilder. By 15, he weighed 165 pounds and entered the world of gym training. Initially, Tom Platz’s leg workout routines were just one set of 10 repetitions with a 95-pound weight.
At 17, he met trained Olympic lifters Freddie Lowe and Norb Schemansky in Armento’s Gym, who honed his squatting technique. They encouraged him to embrace squat workouts despite gym myths.
Through proper guidance and determination, Platz sculpted legs, and indeed created a legacy for bodybuilders.
Tom Platz’s Leg Workout Philosophies
Tom Platz's legendary leg workouts are tailored based on his experience and are obviously not for beginners. However, his workouts are based on certain principles and philosophies that are universal for every fitness enthusiast. Some of the key principles of his training are as follows.
1. High-Volume Training: Platz believed in pushing himself to the limit. He often performed high-intensity exercises like squats with significant weights for extended durations to maximize muscle growth.
Furthermore, he focused on high-repetition sets, sometimes doing 60 reps of exercises like leg curls and leg extensions to promote intense blood flow.
2. Focus on Quad: Platz had a special focus on the quadriceps which paved the way for his iconic leg muscles. In particular, he focused on squats to develop his quadriceps.
He advocated a more upright posture during squats, emphasizing a neutral spine and controlled movement, which differed from the standard squat technique.
3. Proper Technique: Despite appearing simple and basic, his workouts are executed with flawless precision and proper techniques. This is vital to avoid injuries and for optimal performance (2). For example, he follows certain nuances while performing squats.
- Standing with feet shoulder-width apart, toes slightly pointing out (5-15 degrees). Researchers also proved that choosing the right stance width and foot angles is crucial to prevent injuries (3).
- Keeping feet planted firmly and clasping hands in front of your chest for balance.
- Maintaining a tight core and thighs parallel to the ground.
- Having a neutral spine, shoulders, and chest while squatting as low as possible.
- Rising back up by pushing through heels.
4. Mental Tricks: Platz used ingenious mental tricks. He wore high socks, creating an illusion of being shorter. He believed that this psychological strategy helped him lift heavier weights by altering his perception of height.
5. Nutrition: Tom Platz, like many bodybuilders, followed a high-protein diet with regular meals to fuel his demanding workouts (4). Maintaining top-notch nutrition was vital for his 220 lb physique. He never misses his meal and his diet was quite inclusive with protein, carbs, fruits, and occasional treats like ice cream. This balance sustained his energy and recovery, key elements for high-level performance and muscle growth. His sample per-day diet looks like this.
Morning (Before Training):
- Two pieces of whole-grain toast with butter and jelly
- Juice or milk or coffee
- Supplements
Lunch (After Training):
- Three to six eggs
- Hamburger patty
- Sliced tomatoes
- Two pieces of bread
- Juice
Snack:
- Cheese and crackers
- Glass of milk
Dinner:
- Large prime rib salad (with cottage cheese, and nuts)
- Bread and butter
- Piece of pie or ice cream
- Coffee or milk
Evening Snack:
- Couple pints of ice cream or a bag of nuts
6. Recovery: Elite bodybuilders like Platz train intensely, requiring a proper period for recovery. Your muscles suffer damage as a result of exercise. Thus, after a workout, it's critical to give your body time to fully recover. Your muscles cannot heal the microscopic tears that develop during workouts; they can only do so during the post-exercise recovery phase (5). If you don't allow your muscles a chance to rest, it can lead to muscle fatigue and risk of injury.
Remember, Platz's routine demands experience and dedication. If you're well-versed in lifting and your legs are conditioned, this program could be worth exploring. Always approach intense activities with proper guidance and listen to your body's signals.
Tom Platz’s Leg Day Routine
Tom Platz achieved his iconic status through his unparalleled mastery of squats which led to his incredible leg development. Although he no longer competes, he shares his wisdom with the younger generation. If you've ever witnessed a classic Tom Platz leg workout, you would have seen the intense dedication in his actions. He performs numerous reps, sometimes reaching 30, 40, or even 50, lifting hundreds of pounds until exhaustion.
Platz's squat routine started like everyone else, lifting under 100 lbs. But he pushed himself relentlessly, performing 23 reps of 525 lbs in squats. What made his training unique was his impeccable form, crucial for his monstrous leg muscles. A typical Tom Platz’s workout plan includes -
- Squats: Platz often did deep squats which is one of his favorite exercises. Starting with lighter weights, he gradually increased them and lowered reps over sets of squats. He rarely went below five reps. His heaviest sets went over 500 lbs. This mainly targeted his thighs and glutes.
- Hack Squats: Platz performed unique hack squats, rising on tiptoes for extended quadriceps activation. For safety, keeping feet flat with minimal forward knee movement is advisable.
- Leg Extension: After squats, Platz moved to a leg extension machine for his leg workout. High reps and heavy weights exhausted his quads, stimulating maximum growth.
- Leg Curls: He also focused on leg curls for hamstrings. Apart from hamstrings, it engages glutes, and calf muscles, even activating muscles in the thigh and shin areas. Lying or seated leg curl machines were commonly used.
- Standing Calf Raises: This classic calf-strengthening exercise toned and defined his gastrocnemius and soleus muscles in the lower body. He emphasized heavy weights and intensity with a little stretch between sets.
- Seated Calf Raise: To target the soleus for a tapered look, Platz did seated calf raises, focusing on every muscle aspect.
- Leg Press Calf Raises: To complete his calf routine, Platz used a leg press machine, similar to donkey calf raises, ensuring no muscle fiber was left untouched.
While Platz's routine might be intense for the average gym-goer, observing the order of his exercises and the high repetitions in sets remains crucial for massive strong legs.
Tom Platz’s Leg Day Statistics
Even if this wasn't Platz's only exercise routine, it does provide a good image of how he developed his massive well-toned legs.
- Back Squat: 8-12 sets of 5-20 reps (maximum 635 pounds)
- Hack Squat: 5 sets of 10-15 reps (maximum 500 pounds)
- Leg Extension: 5-8 sets of 10-15 reps (maximum 350 pounds)
- Leg Curl: 6-10 sets of 10-15 reps (maximum 240 pounds)
- Standing Calf Raise: 3-4 sets of 10-15 reps (maximum 500 pounds)
- Seated Calf Raise: 3-4 sets of 10-15 reps (maximum 400 pounds)
This routine appears extensive, yet it highlights Platz's flexible approach. He varied rep ranges from 5 to 20, engaging different muscle fibers and energy systems, ensuring a well-rounded workout. By incorporating diverse rep schemes, Platz not only prevented monotony but also challenged different muscle types, fostering balanced growth and endurance. This approach, while demanding, offers a comprehensive leg workout, showcasing Platz's adaptable training style.
Conclusion
Tom Platz's leg workout routine stands as the main pillar of success in his bodybuilding career. Despite challenges, he sculpted his legendary legs through sheer determination and perfected techniques. Inspired by his bodybuilding idols, Platz pursued his passion relentlessly, setting goals and working hard every day. His achievements are a result of goal planning and unwavering commitment to it. This is what made him a popular name in the fitness community. With the same passion of your own, and dedication to get things done right, you too can achieve his feats.
