Tom said that his arms were always one area he wanted to improve.
5th exercise: Standing calf raise 5 x 20. Try this leg workout for size and strength. Some will say genetics played a role in Tom’s leg development, but no one can question his level of intensity when it came to leg day. 
He had massive legs that put many other golden era bodybuilders to shame. If you Google the quadfather, there will be many references to Tom Platz.
4th exercise: Single arm cable lateral raise 5 x 10-12. 3rd exercise: Dumbbell lateral raise 5 x 10-12. 2nd exercise: Behind the neck press 4 x 8-12. 1st exercise: Overhead barbell press 5 x 6-12. 3rd exercise: Reverse pec deck machine 5 x 8-12. 2nd exercise: Bent over rear dumbbell fly 5 x 8-12. 1st exercise: Upright barbell row 6 x 8-12. He would continue the them of using heavy compound movements, paired with isolation exercises. This meant that on shoulder days, Tom would train twice a day. He would train rear deltoid muscles seperatly from the front and side deltoids. Instead of training all of the shoulder muscles together, Tom Platz would split them up. 2nd exercise: Bodyweight chin up 4 x to failure. 1st exercise: Barbell deadlift 4 x 6-12. From there, Tom toned other muscles in the back and used partial reps to finish his workouts. Heavy movements like the deadlift was his foundational back exercise. Tom Platz new that a thick back and wide lat spread would only enhance the v-taper. 4th exercise: Dumbbell chest fly 4 x 10Ī wide back is key to a classic era bodybuilding physique. 3rd exercise: Incline dumbbell press 4 x 6-12. 
1st exercise: Barbell bench press 4 x 6-12. He also emphasized the importance of form when lifting heavy. Tom believed that training as heavy as possible was key to building muscle. He was able to build such a large chest shelf from heavy movements, breathing exercises, and dumbbell pullovers. One of the areas Tom was known for was his side chest pose. 
Dinner: 1 pound steak, large salad with cottage cheese, nuts, bread with butter, baked potato, and milk. Snack: Cheese and crackers, milk, and juice. Lunch: 6 whole eggs, hamburger patty, 2 pieces whole grain bread, large salad, and juice. Breakfast: 2 pieces whole grain toast with butter and jelly, glass of milk, glass of orange juice, cup of coffee, and supplements. If you don’t think big, you will never get big. He believed that the mental aspect, was just as important as the diet. Tom had an interesting approach to muscle growth during this time. 
He would frequently eat burgers and ice cream to gain weight. Tom Platz was much more relaxed when it came to his off-season diet.
Dinner: Steak, 4 pieces of whole grain toast, large glass of milk and vegetables. Snack: 6 whole eggs, bowl of cottage cheese, nuts, and fruit. Lunch: 4 hamburger patties, large salad, and a baked potato. Breakfast: 6 whole eggs, bacon, fruit, and 1 cup oatmeal. Golden era bodybuilders like Tom Platz were not afraid to eat fat, like most people are today. Most of their daily protein came from meat, rather then synthetic whey protein. They skipped egg whites and opted for whole eggs instead. Tom Platz mostly followed what other bodybuilders ate during the golden era. Unlike today’s modern bodybuilders, the golden era was all about muscular symmetry and showcasing the v-taper. He competed during the 1970s and 1980s, which was known as the golden era of bodybuilding. #Tom platz leg training manual professional
Tom Platz is an American retired professional bodybuilder, author, and fitness icon. But during the golden era, Tom Platz and others ate more steak and whole eggs. Bodybuilders today get most of their protein from whey and egg whites. Some of the most popular foods items were steak, whole eggs, cottage cheese, and milk. The Tom Platz diet plan represents what bodybuilders ate during the golden era.
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