"High repetitions with heavy weight are key for the muscles," says Tom Platz

Tom Platz challenges the traditional dilemma of "heavy weights vs. higher reps." His answer is clear:

"For maximum muscle growth, you need both. It's not about choosing one at the expense of the other, it's about being able to combine high volume with high intensity."

The principle of "heavy weights for many reps"

While many exercisers stick to either low reps with maximum weight for strength or light weights for "pump," Platz advocated a much more challenging approach. His legendary leg workouts included a series of squats with dozens of reps, but with a weight that would challenge most for even a few reps. We're talking about sets with 225 to 350 pounds (about 100-160 kg) for 35-50 reps.

According to Platz, this combination - heavy weight for many reps - is what really shocks the muscles and forces growth. He says that if you only focus on low reps (3-8), your muscles can stagnate. Conversely, sets of 15, 25, 35 and even 50 reps with "good, solid weight" are what builds quality muscle mass.

What did it look like in practice?

• Squats. Platz often included 8 to 10 sets of squats with the number of repetitions ranging from 8 to 20, sometimes more. He focused on full range of motion and technique that targeted the quadriceps as much as possible, such as bracing the heels for a more upright stance.
• Hack squats and leg presses: exhausting squats were followed by more high-volume exercises to completely destroy muscle fibers.
• Isolated exercises: Leg extensions and leg curls were included at the end of the workout, often with 5 to 8 sets of 10-15 reps, where the focus was on "burning" and maximal contraction.

The key is recovery

This extremely demanding style of training requires adequate recovery. It is not unusual for Platz to train his legs with this intensity only once every two weeks. The goal was to totally "demolish" the muscles and then give them ample time to repair and grow.

Tom Platz's philosophy is not for everyone and requires tremendous mental and physical endurance. However, its basic principles can be an inspiration. Instead of strictly sticking to either strength or "pump" training, try gradually increasing the number of reps with weights that are challenging to you. According to "Quadfather", it is in pushing past this limit that the secret to true muscle development lies.

Source: fitnessvolt.com