Edited by: Francesco Currò
This training routine, which is the one I will report in a few lines, is recommended by the champion for anyone (in good health), who has one to four years of constant training behind him.
Such a program may seem overly simple to many readers, but - according to Platz (and one cannot disagree ...) - the key to achieving mass and strength gains is not how complicated the routine is, but how hard we train.
As a final note, you should always start the important sets (eg those made for three sets of three repetitions, three sets of five repetitions etc.) with a light weight quite below your limits . This allows you to increase the maximum weight for these important exercises by 2.5 or 5 kg a week with minimal difficulties. This system of increasing from a low weight to a new personal optimum in each exercise, over a period of eight to ten weeks, although for some it may seem unusual, is a widely used method in weightlifting.
Here are the training tables.
Monday
(Chest, back, shoulders, abdominals)
| Set | Repetitions | |
Bench presses (heating, then the expected series) | 3 | 3 |
| Additional bench presses | 1 | 10 * |
| Cross with dumbbells - high inclined bench | 2 | 8-12 ** |
| Traction at the bar behind the neck | 3 | maximum |
| Rower with barbell | 3 | 10-12 |
| Pullover | 2 | 15 |
| Slow behind, sitting | 3 | 6-8 ** |
| Raised bust 90 ' | 2 | 15 |
| Roman chair lifts | 3-4 | 25-30 |
Tuesday
(Legs and arms)
| Set | Repetitions | |
| Squat (heating, then the expected series) | 3 | 3 |
| Hack squats | 2 | 6-8 ** |
| Leg curls | 2 | 10-15 ** |
| Calves in upright position | 3-6 | 6-20 |
| Biceps with dumbbells, while sitting | 3-5 | 6-8 ** |
| Push down | 3-5 | 10-12 ** |
Thursday
(Back, chest, shoulders, abdominals)
| Set | Repetitions | |
| Deadlift (heating, then the planned series) | 1 | 3 |
| Pull the bars to the front | 3 | maximum |
| Rower with barbell | 3 | 6-8 ** |
| Pullover | 2 | 15 |
| Bench presses (heating, then le expected series) | 3 | 5 |
| Crosses on a high incline bench | 2 | 10-15 ** |
| Slow behind sitting back | 3 | 10-12 |
| Raised bust 90 ° | 2 | 15 |
| Leg lift on bench | 3-5 | 25-30 |
Friday
(Arms and legs)
| Set | Repetitions | |
| Biceps with sitting dumbbells | 5 | 6-8 ** |
| Push down | 5 | 10-12 ** |
| Squat (first warm up) | 2 | 15 ** |
| Hack squats | 3 | 6-8 ** |
| Leg curls | 2 | 15 ** |
| Seated calves | 3-6 | 6-20 |
* Only with moderate weight, as a cooling set.
** Continue until complete congestion.
With minor adjustments - according to Tom Platz - you can use this routine for at least two years with good results. Just keep pushing to add weight to the bar and always try to do your first few repetitions - as well as all the heavier sets - in a rigorous way.
No "frills", rigorous execution and strong commitment to the increase in loads; this is in a nutshell the Tom Platz philosophy ... and it works!
 |  Francesco Currò, teacher of ASI / CONI, teacher of the Accademia del Fitness, athletic trainer and personal trainer, is the author of the new book " Full Body ", of the e-book " The Training " and of the book on "Multiple Frequency Systems" . For more information you can write to the email address, visit the websites //web.infinito.it/utenti/x/x_shadow/ or //digilander.libero.it/francescocurro/ or call the following number: 349 / 23.333.23. |
