Legendary bodybuilder Tom Platz is celebrated for his leg development, specifically the quadriceps, which earned him the nickname “The Quadfather.” Platz’s lower body paved the way for competitive success in the 1980s, and he finished as high as third at the 1981 Mr. Olympia.
On Sept. 27, 2024, exercise scientist Dr. Mike Israetel shared his insights on the effectiveness of Platz’s leg day. Dr. Israetel analyzed various leg exercises demonstrated by Platz to decipher whether his techniques would work well for others or if Platz is a genetic outlier.
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Tom Platz’s Training
Dr. Israetel recognizes Platz’s distinctive and intense workout approach. He discusses how the brain often restricts individuals from engaging in strenuous exercises. He attributes this limitation to fear, which arises from two specific conditions: pain and failure.
Dr. Israetel describes pain as an inevitable part of training, suggesting that embracing discomfort is crucial to pushing oneself in the gym sufficiently.
The pain in your muscles when you’re lifting, the good kind of pain, is a sign that the growth stimulus is being delivered.
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Dr. Israetel Critiques Tom Platz’s Leg Day
Dr. Israetel critiqued Platz’s leg curl, calf raise, barbell squat, hack squat, and leg extension.
Leg Curl
Dr. Israetel praises Platz’s intensity on the leg curl. However, his critique highlights that Platz’s execution during eccentrics raises the risk of hamstring injuries and fails to adequately engage the muscles at the bottom. Moreover, Israetel doesn’t believe Platz’s form when applying lengthened partials is ideal for hypertrophy.
Calf Raise
Dr. Israetel suggested that non-elite lifters trying to mimic Platz’s calf raise might struggle to achieve their desired gains.
Tom did whatever needed to be done to grow muscle.
Platz’s spotter would hang off the machine during calf raises to add extra resistance.
Barbell Squat
Israetel asserts that while Platz didn’t invent the squat, he perfected it for bodybuilding. He notes that Platz employed various techniques throughout the years, with one particular standout: high-bar squats. Platz squated with his heels on the ground with his torso completely upright via a close stance. His knees tracked way over his toes.
A video displayed Platz squatting 525 pounds for 23 reps, while Israetel gets the closest to 500 pounds for 10 reps. While Israetel praised Platz’s technique, he advises performing them slower.
Hack Squat
Israetel described Platz’s hack squat variation, which transitions from a hack squat to a sissy squat, as evolving into a proper rigid body leg extension that effectively targets the middle of the quadriceps.
Train this hack squat variation in the 10 to 15 rep range, aiming for near failure. Once there, transition to regular hack squats. This will offer greater tension at long muscle lengths, which can produce greater muscle hypertrophy. (1)
Leg Extension
Israetel highlights that Platz integrated various intensity techniques simultaneously. To maximize effectiveness of leg extensions, Platz employed lengthened partials, partial reps, and myo reps.
Ultimately, Dr. Israetel advised bodybuilders performing any exercises to use proper form and to put more effort into training. Although he acknowledged that most people can increase their workout intensity, he cautions those to avoid training quite as intensely as The Quadfather.
Reference
- Nunes, J. P., Jacinto, J. L., Ribeiro, A. S., Mayhew, J. L., Nakamura, M., Capel, D. M. G., Santos, L. R., Santos, L., Cyrino, E. S., & Aguiar, A. F. (2020). Placing Greater Torque at Shorter or Longer Muscle Lengths? Effects of Cable vs. Barbell Preacher Curl Training on Muscular Strength and Hypertrophy in Young Adults. International journal of environmental research and public health, 17(16), 5859. https://doi.org/10.3390/ijerph17165859
Featured image: @tomplatz on Instagram
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