Tom Platz: A Bodybuilding Legend

When you mention Tom Platz, immediately, muscular legs come to mind. Decades later, his leg game from the 1980s remains unparalleled in bodybuilding. When discussing the perfect combination of quad size, form, and definition, many still consider Platz the greatest of all time. His leg photographs from back then remain awe-inspiring even today.

But it wasn’t just his legs; Platz was renowned for his unmatched workout intensity. He took his sets beyond the usual limits, diving deep into realms of extreme pain until he could hardly lift. Platz termed this extreme regimen as “freaky type training.” While most associate this with his leg routines, Platz applied this approach to every muscle group.

For the very first time, we at The Barbell present a comprehensive guide to Tom Platz’s workout routines. We’ll delve not just into his leg routines but every aspect of his workout. Accompanying these are insights from Platz himself, where we shed light on the essence of his “freaky type training” and what made his routines extraordinarily potent.

Tom Platz: The Journey to Stardom

Born on June 26, 1955, Platz’s passion for bodybuilding emerged early on. He secured the runner-up position at the 1974 Teen Mr. America. Reflecting on his early days, Platz says, “In the early 70s, Olympic lifters from Michigan trained me. They revered the squat, pushing me to the point where, during the most challenging sets, I felt life flashing before my eyes.” With just $50, Platz relocated to Venice, California in 1978 and began training at Gold’s Gym. That very year, he clinched a victory in his category at the Mr. Universe competition. Despite his leg prowess, Platz faced challenges in the pro league with his upper body lagging behind.

However, 1981 marked a turning point. Standing at 5’7”, Platz, also known as The Golden Eagle, showcased a revamped physique, weighing 30 pounds more than the previous year. Many believed he deserved the 1981 Mr. Olympia title, but he secured the third spot. The subsequent attention set him as the favorite for the 1982 Mr. Olympia. Tragically, an injury – a torn right biceps tendon – derailed his hopes. He managed to compete a few more times, achieving a seventh-place finish in the 1985 Mr. Olympia. Despite not clinching the Mr. Olympia title, Platz’s legacy remains undiminished, celebrated for his iconic legs and indomitable training spirit.

The Workout Ethos of Tom Platz

Tom Platz’s training approach was anything but conventional, marked by a relentless drive to push boundaries. Here’s a deep dive into his workout philosophy:

• Pushing Beyond Limits: Platz believed in taking his sets beyond the usual endpoint. While squats remained the exception due to safety concerns, he advocated pushing other exercises until absolute muscle fatigue. In his words, “The real workout starts at the brink of failure, then it’s all about enduring pain. Many workouts, like leg curls, would only halt when I couldn’t budge the weight. It’s intense, and not everyone’s cup of tea, but it did wonders for me.”
• Flexible Repetition Range: Platz’s repetitions varied significantly, especially for squats, his signature exercise. While some of his claims sound hyperbolic, videos evidence his astounding stamina, like squatting 525 pounds in 1992 post his bodybuilding retirement.
• Not About Numbers: Platz rarely fixated on the number of sets. He would often measure workouts by time, dedicating around 20-25 minutes to preferred exercises. His method was more about the feel than strict count.
• Training Frequency: In the late 1970s, Platz’s regimen involved twice-daily workouts, targeting specific body parts bi-weekly. By the 1980s, he transitioned to a more systematic four-day-on, one-day-off routine. Interestingly, his legs were trained just twice a month in the ’80s, a stark contrast to his more frequent upper body workouts.
• Adapting Exercises: Platz had a unique perspective on exercise versatility. He opined, “I’ve always favored a limited set of exercises. Instead of switching exercises, I’d alter how I performed them. Tweaking positions, grip, or weight could transform a single exercise into myriad variations.”
• Mental Mastery: For Platz, mindset was everything. He heavily relied on visualization, mentally rehearsing every set. His meticulous preparations even extended to attire, opting for colors and tight-fitting sweatpants that made him feel powerful. But above all, it was the rigorous mental prep, visualizing his routines repeatedly before executing them, that made all the difference.

In essence, Tom Platz’s workout philosophy melded the physical with the psychological, reflecting his holistic approach to bodybuilding.

Tom Platz: The Evolution of a Bodybuilding Legend (1980-1987)

Tom Platz Chest Workout

Day 1: Morning Chest Regimen

1. Incline Dumbbell Press:
   • Sets: 5-6
   • Reps: 10-20
2. Dumbbell Fly:
   • Sets: 5-6
   • Reps: 10-20
3. Pec Deck Fly:
   • Sets: 5-6
   • Reps: 10-20
4. Weighted Dip:
   • Sets: 3-4
   • Reps: Until failure (with progressive drop sets)

Deep Dive: Platz emphasized fully engaging the muscles by optimizing the range of motion in presses, flyes, and dips. The weighted dips showcase his unique training approach. He would initiate with added weights and progressively strip them off upon reaching fatigue. This technique culminated in swift dipping movements, compelling his chest muscles to persistently engage.

Day 1: Evening Back Workout

1. Pullup:
   • Sets: 8-10
   • Reps: 15-30
2. Pulldown:
   • Sets: 8-10
   • Reps: 20-40
3. T-Bar Row:
   • Sets: 5-6
   • Reps: 10-15
4. Low Cable Row:
   • Sets: 4-5
   • Reps: 10-15
5. Dumbbell Pullover:
   • Sets: 4-5
   • Reps: 10-15

Insight on Pulldowns: In a late-night session back in 1985, writer Peter McGough witnessed Platz’s unique pulldown technique. Platz explained his approach: “I take a wide grip, lean back pulling the bar to my chest. Initially, I’ll do it independently, then I’ll need assistance to push the bar down.” As he progressed, Platz switched his posture from nearly-horizontal to upright and continued for about 20 minutes, relying on momentum and intensity rather than counting sets or reps.

Day 2: Shoulder Workout

1. Smith Machine Military Press:
   • Sets: 8-10
   • Reps: 12-30
2. Dumbbell Lateral:
   • Sets: 5-6
   • Reps: 12-25
3. One-arm Cable Lateral:
   • Sets: 3-4
   • Reps: 12-20
4. Upright Row:
   • Sets: 4-5
   • Reps: 10-15
5. Bent-Over Dumbbell Rear Lateral:
   • Sets: 4-5
   • Reps: 10-20
6. Machine Rear Lateral:
   • Sets: 3-4
   • Reps: 10-15

Overhead Press Insight: Platz prioritized exercises he believed had the most impact. His overhead press was versatile, shifting from front-facing to behind-the-neck, often blending both in a single set.

Day 3: Leg Focus

1. Barbell Squat:
   • Sets: 7-10
   • Reps: 10-30
2. Hack Squat:
   • Sets: 3
   • Reps: 15-20
3. Leg Extension:
   • Sets: 5-8
   • Reps: 10-15
4. Lying Leg Curl:
   • Sets: 5-8
   • Reps: 7-20
5. Standing Calf Raise:
   • Sets: 3-4
   • Reps: 10-15
6. Seated Calf Raise:
   • Sets: 3
   • Reps: 10-15

Workout Insights: Platz’s leg routine was a testament to his commitment to foundational exercises. Squats dominated his regimen, complemented by specially tailored hack squats and selective machine work. Interestingly, many common exercises like leg presses, lunges, and specific modern leg machines were absent from his routine. He preferred hack squats with a distinctive foot positioning that emphasized the outer quads. While leg extensions were in the mix, they were more of a contest-preparation addition. For hamstrings, his choice was solely the lying leg curls.

His squat sessions typically began with lighter sets, progressively increasing in weight. He would start with lighter weights like 135 pounds, then transition through intermediary weights, ultimately reaching up to 495 pounds or more for his most challenging sets. These final sets, often done for high reps, exemplified Platz’s determination.

Reflecting on his mindset, Platz stated, “Each squat session was a journey. The goal was to push myself to an extent where I felt like I’ve lived a lifetime in those moments. It was about harnessing inner passion, emotion, and mental strength to push for that extra rep, over and over. Achieving this intensity with heavy weights was grueling, but I thrived on reaching that pinnacle every time.”

TOM PLATZ – GIVE IT EVERYTHING YOU’VE GOT

Day 4: Focus on Arms

1. Standing Barbell Curl:
   • Sets: 4
   • Reps: 10-15
2. Incline Dumbbell Curl:
   • Sets: 4
   • Reps: 10-20
3. Machine Curl:
   • Sets: 4
   • Reps: 10-20
4. Pushdown:
   • Sets: 4
   • Reps: 10-20
5. Close-grip Bench Press:
   • Sets: 4
   • Reps: 10-20
6. One-arm Dumbbell Triceps Extension:
   • Sets: 4
   • Reps: 15-30
7. Barbell Wrist Curl:
   • Sets: 4-6
   • Reps: 20-30

Arm Training Insight: Platz’s arms underwent the same rigorous training as his legs. Notably, he would occasionally deviate from strict form, allowing him to prolong his curl sets, even if it meant adopting a swinging motion to complete the reps.

Anytime Arm Workout: Abdominals

1. Crunches:
   • Sets: 2
   • Reps: 100
2. Twist:
   • Duration: 10 minutes
3. Roman Chair Sit-up:
   • Sets: 4
   • Reps: 25-30

Abdominal Training Notes: Platz’s ab routine was flexible, often being incorporated at the end of various workouts. Especially during pre-contest phases, he trained his abs multiple times a week. Notably, this is an older abdominal regimen, and while modern fitness enthusiasts might critique some of the exercises, like crunches, this approach was effective for Platz.

Day 5: rest or light cardio
Day 6: resume with the day 1 workout

Tom Platz Workout Quick Q&A

1. How often did Tom Platz perform squats?
   • In the early stages of his career, Platz incorporated squats into every leg session, typically twice a week. However, as he aimed to balance his upper and lower body, he reduced it to twice a month in the later stages.
2. What volume of squats did Platz maintain?
   • Typically, he would do 7-10 sets in a workout, focusing on two high-rep sets after a pyramiding pattern.
3. Did Platz have a record with the 225-pound squat?
   • Platz has mentioned doing squats with 225 pounds for an extended period, exceeding 10 minutes and achieving over 100 reps.
4. Could Tom Platz still manage squats in recent years?
   • Absolutely. In 2016, at the age of 61, he shared on Instagram that he squatted 365 pounds for five reps. And, at 67, he posted a video squatting 185 pounds for 30 reps, opting for a lighter weight due to a minor injury.
5. Was front squats a part of his regimen?
   • Not predominantly. Platz largely relied on back squats and hack squats for quadriceps development.
6. What’s notable about Tom Platz’s squatting weight for repetitions?
   • Platz showcased squatting 525 pounds for 23 reps, a feat achieved five years post his bodybuilding retirement. At his zenith, he stated he squatted 635 pounds for 15 reps and 350 pounds for 52 reps, aligning with his documented 525 x 23 feat.
7. What was the peak weight Tom Platz squatted?
   • Platz was seen squatting an impressive 765 pounds in 1992. While he has claimed a 635-pound squat for 15 reps, equating theoretically to a 952-pound single rep squat, it’s crucial to understand the difference between rep-based and single-rep squatting. Based on his accomplishments, Platz believes an 850-900 pound single-rep squat would’ve been feasible during his prime.

Tom Platz – STORY OF THE QUADFATHER – Bodybuilding Motivation

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