3 Alternatives to Heavy Weights for Building Muscle

Here’s what we have for you today: 

• Tom “The Quadfather” Platz’s legendary leg workout 

• Phil Heath’s three muscle-building strategies that don’t require lifting heavy weights 

• Mr. Olympia Samson Dauda's complete day of eating to prep for the 2025 Arnold Classic 

Workout

Quadfather Quads 

Tom Platz wasn’t handed the nickname “The Quadfather” — he had to earn it. Widely regarded as a legend in bodybuilding, Platz is known for having some of the most impressive legs in the sport. Even today, bodybuilders struggle to match Platz’s unreal size and definition.

It’s no surprise that Platz’s quad, glute, and hamstring workouts were intense. His leg days often consisted of up to eight sets per exercise, totaling 43 sets. While this level of volume might work for a seasoned pro like Platz, it’s likely far too much for the average lifter.

That’s why we’ve adapted “The Quadfather’s” legendary workout to suit all fitness levels, making it accessible even for those without specialized equipment. Below, we break down the workouts and provide insights into their methodology — such as exercise sequencing and variable rep ranges — so you can build your own legendary quads.

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TRAINING 

Light Weight, Baby! 

Progressive overload is key to building muscle, and while adding heavier weights to the barbell is a common approach, it’s not the only option. In fact, there are multiple periodization techniques you can integrate into your training program that don’t rely on heavier loads or the risks they bring. Lifting heavy can be effective, but it also increases the risk of injury and isn’t always feasible — especially if you don’t have access to heavier equipment.

Seven-time Mr. Olympia champion Phil Heath offers three powerful strategies for building muscle using lighter weights. These methods focus on adjusting the tempo of each rep, refining your lifting form, and increasing time under tension. In the article below, Phil Heath breaks down each technique and explains how to incorporate it into your workouts for maximum results.

NUTRITION 

Mr. O’s Meal Plan

Fresh off his 2024 Mr. Olympia victory, Samson Dauda isn’t slowing down anytime soon. Rather than resting on his laurels, he’s preparing to compete in the 2025 Arnold Classic, scheduled for February 27 to March 2. Dauda recently shared a glimpse into his full day of eating in preparation for the event.

His diet is grounded in whole foods, prioritizing high-protein sources and complex carbs to fuel his intense workouts. His breakfast of champions sets the tone with five eggs, a hearty serving of oatmeal, and a protein shake. Discover how to power your muscles for success.

THE DROP SET 

All-in-One Home Gym 

• Is having an all-in-one home gym possible without taking up too much space? It is with the Force USA G3. Check out a full expert review of this all-encompassing functional trainer here. 

• The Arnold press involves an external rotation to hit all three deltoid heads. Learn how to do this shoulder press variation, which Arnold Schwarzenegger popularized. 

• Protein shakes make consuming more protein convenient, but are they healthy for you? An RDN explains if this muscle-building supplement has any potential risks.