When it comes to increasing huge legs, no one did it pretty like bodybuilding legend Tom Platz, whose tremendous quads earned him the nickname “The Quadfather.” In a new video clip on the Buff Dudes YouTube channel, Brandon White sets out to get as massive a leg pump as possible by recreating Platz’s infamously tough lower-entire body instruction program.
“This is likely to be intensive,” he claims. “The quantity is certainly insane.”
White commences out with 8 to 12 sets of barbell squats, with variable reps: he can possibly carry out a lot more repetitions at a decreased weight, or lift heavier for much less reps.
“One of the fantastic factors about Tom Platz’s workouts is that nothing at all is established in stone, you kind of feel it out,” he claims. He clarifies how Platz would concentration specially on his quads in this physical exercise, protecting an upright torso position and positioning plates under his heels in purchase to focus on that muscle and reduce the contribution of the glutes fairly than making full lower human body toughness, the so-referred to as “Quadfather” preferred as considerably definition in that particular muscle area as probable.
“I most likely should have brought a puke bucket,” states White, though he is equipped to admire the pump he has realized in his quads by now, and which he will get the job done even additional in the up coming physical exercise: 5 sets of 12 hack squats at 100 pounds. White clarifies that Platz would do a variation of the hack squat listed here, where by he would press his hips out and go up onto his toes as he lowered into the motion.
“As complicated as this is, I am definitely loving this variation,” he claims. “I will not even have to go that hefty, but guy, I just sense every little bit of the motion heading proper into these quads… Person, it is really tough.”
The third physical exercise in Platz’s exercise, and the very last a person to target completely on quads, is leg extensions, executed for concerning 5 and 8 sets of 10 to 15 reps. “He was very a great deal an advocate of cheating,” claims White. “He’d choose it to the restrict… and then he would bust out 50 percent reps, quarter reps, micro reps. The guy was actually just pumping his legs over and over all over again.”
Eventually, White targets his hamstrings with lying leg curls, which Platz suggested accomplishing for 6 to 10 sets of 10 to 15 reps, and then burns his calves with seated calf raises.
Although this all tallies up to an really significant-volume session, White provides that Platz only genuinely educated legs critically twice a thirty day period, absolutely “demolishing” them and then allowing himself two full months to get better in advance of his following powerful exercise session.
Philip Ellis is Information Editor at Men’s Health, covering exercise, pop culture, intercourse and relationships, and LGBTQ+ concerns. His function has appeared in GQ, Teen Vogue, Person Repeller and MTV, and he is the creator of Adore & Other Frauds.