Training for Intermediates - according to Tom Platz

Generality

After about three months of progressively heavier training, Tom Platz - in his book "BodyBuilding by Professionals"- recommends using split training in" upper part "and" lower part "for a total of four weekly workouts.

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This training routine, which is the one shown below, is recommended for anyone with a "seniority of" training ranging from one to four years.

To many readers already facing the world of hard bodybuilding, this program may seem overly simple; on the other hand, according to Platz, the "key" to improve oneself in terms of muscle mass and strength certainly does not lie in the "intricacy" of the workouts, but in its effectiveness.

It remains advisable for everyone to start the important series (sets) - eg. 3 sets for 3 reps (rep) or the 3 sets x 5 reps - with a light weight, fairly lower than your potential. This allows you to progressively increase the overload (2.5 or 5.0 kg) every week, with minimal difficulty, and for a good period of time (eight / ten weeks). Although it may seem unusual to some, this method is widely used in strength sports.

According to Platz, even with only small adjustments, it is possible to use this routine for at least two years with good results. The important thing is to try to constantly but correctly increase the overloads, with more attention on the heavier sets.

Below are the training tables.

Monday
(Chest, back, shoulders, abs)

Set Repetitions

Bench press

(warm-up, then the planned series)

3 3 Additional bench press 1 10* Cross with dumbbells - high incline bench 2 8-12** Behind-the-neck pull-ups 3 maximum Barbell rowing machine 3 10-12 Pullover 2 15 Slow behind, while seated 3 6-8**
Bust raises 90 " 2 15 Roman chair lifts 3-4 25-30

Tuesday
(Legs and arms)

Set Repetitions Squat (warm-up, then the planned sets) 3 3 Hack squats 2 6-8** Leg curls 2 10-15** Calves in a standing position 3-6 6-20 Biceps with dumbbells, while sitting 3-5 6-8** Push down 3-5 10-12**

Thursday
(Back, chest, shoulders, abs)

Set Repetitions Deadlifts (warm-up, then the set series) 1 3 Pull in front of the bar 3 maximum Barbell rowing machine 3 6-8** Pullover 2 15 Bench press (warm-up, then
expected series) 3 5 Crosses on high incline bench 2 10-15** Slow behind while seated 3 10-12 Raise your torso 90 ° 2 15 Leg raises on the bench 3-5 25-30

Friday
(Arm And legs)

Set Repetitions Seated dumbbell biceps 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.