The fitness regimen that’s propelled Sam Sulek to significant social media fame.
Though Sam Sulek may stir controversy, his commitment to workouts is indisputable. He stands 5’11″ and weighs an impressive 240 lbs at the age of 22. A large portion of his weight stems from muscle mass, attributable to his remarkably low body fat percentage.
What’s the secret behind Sam Sulek’s impressive musculature? This article will dive into Sulek’s detailed exercise routine, discussing his methods for training his chest, arms, shoulders, back, and legs. Sulek is an advocate for cardio, frequently urging his audience to integrate aerobic exercises into their routines. Furthermore, we’ll reveal some of Sulek’s essential workout techniques, providing insights you can adopt to improve your own training sessions.
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About Sam Sulek
| Full Name: Sam Sulek (Fitness Influencer) | ||
| Weight | Height | Date Of Birth |
| 240 lbs | 5’11″ | 2/7/2002 |
| Division | Era | Nationality |
| None yet | 2020s | American |
Sam Sulek, born in Ohio in 2002, had a standard upbringing. He began diving at age eight and competed in high school diving. Sulek also practiced gymnastics during high school.
However, Sam Sulek also harbored a passion for bodybuilding and fitness. As a teenager, he lifted weights in his backyard and quickly gained recognition for his strength. At 18, he joined a gym and worked with a personal trainer to customize his workout plans and build his muscle mass.
Sam Sulek’s story would be incomplete without mentioning his substantial social media following. He has over 3 million YouTube subscribers, around 4 million Instagram followers, and over 2.5 million TikTok followers. Many consider Sam Sulek as one of the upcoming bodybuilders to keep an eye on.
Sam Sulek’s Training Routine
Sam Sulek emphasizes consistency and hard work as the pillars of his training. Before exercising, he completes 30 minutes of cardio on the seated bike. Sulek trains to failure, so you’ll notice the absence of rep ranges in the exercise list below. This athlete begins each set with heavy weights and continues until he can no longer perform.
Overall, Sam Sulek comprehends resistance training principles and effectively employs them. However, he often personalizes his training, mentioning that he prefers lifting heavy weights to reach muscle failure early, thus avoiding prolonged routines. He generally follows a “bro split,” dividing muscle groups into separate days, but occasionally employs the push, pull, and legs routine. Check out his workout split with a strong emphasis on the triceps below.
Arms
| Exercises | Sets |
| Cross Cable Triceps Extension | 2 |
| Seated Machine Dip | 3 |
| Straight Bar Tricep Pushdown | 2 |
| Superset: Alternating Single Arm Pushdowns & EZ Bar Skullcrusher | 3 |
| Cable Rope Triceps Extension | 3 |
| Alternating Dumbbell Curl | 3 |
Back & Shoulders
| Exercises | Sets |
| Lat Pulldown | 2 |
| Single-Arm Iso Lateral Row | 2 |
| Wide Grip Lat Pulldown | 2 |
| Seated Cable Row | 2 |
| Cable Seated High Row | 2 |
| Machine Reverse Fly | 4 |
| Dumbbell Lateral Raise | 3 |
Chest
| Exercises | Sets |
| Cable Crossover | 2 |
| Superset: Smith Machine Chest Press & Machine Chest Fly | 3 |
| Single-Arm Cable Crossover | 3 |
Legs
| Exercises | Sets |
| Prone Leg Curl | 4 |
| Single-Leg Prone Leg Curl | 3 |
| Seated Leg Extension | 4 |
| Superset: Single-Leg Extension & Bodyweight Sissy Squat | 3 |
Cardio
30-Minute Stationary Bike
Training Notes
Sam Sulek’s training methods involve intense workouts, reminiscent of veterans like Mike Mentzer. He focuses on achieving 8-12 reps per exercise with an emphasis on the mind-muscle connection. Even though he performs only 4-7 exercises per muscle group, he ensures every set reaches muscle failure. Below are some core principles of his workout routine.
Full & Partial Reps
Sam Sulek generally begins his sessions with complete reps, even with substantial weights. As fatigue sets in, he transitions to partial reps to push to muscle failure. Studies indicate that partial reps are effective for muscle growth when training (1).
Controlled Reps
The mind-muscle link is pivotal in Sam Sulek’s regime. Therefore, he practices controlled repetitions with occasional pauses to maximize impact. Research supports that a strong mind-muscle connection enhances muscle building(2).
Isometric Holds
Isometric holds are also integral to Sam Sulek’s regimen. These pauses are beneficial for augmenting muscle strength and stability.
Muscular Failure
Sam Sulek trains to reach muscular failure in all his exercises. This method can assist in overcoming training plateaus. Research suggests that training to failure activates type II muscle fibers, enhancing muscle recruitment (3).
Conclusion
Sam Sulek’s impressive physique for his age sparks debate, yet his commitment is undeniable. His dedication is gaining recognition, as seen in guest appearances at competitions. With his growing social media following, Sulek is on his way to widespread acclaim.
Sam Sulek’s workout begins with 30 minutes of cardiovascular activity, followed by a mix of machine and free weight exercises. He prioritizes heavy lifting to achieve muscular failure as part of a conventional “bro split.”
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References
- Goto, M., Maeda, C., Hirayama, T., Terada, S., Nirengi, S., Kurosawa, Y., Nagano, A., & Hamaoka, T. (2019). Partial Range of Motion Exercise Is Effective for Facilitating Muscle Hypertrophy and Function Through Sustained Intramuscular Hypoxia in Young Trained Men. Journal of strength and conditioning research, 33(5), 1286–1294. https://doi.org/10.1519/JSC.0000000000002051
- Paoli, A., Mancin, L., Saoncella, M., Grigoletto, D., Pacelli, F. Q., Zamparo, P., Schoenfeld, B. J., & Marcolin, G. (2019). Mind-muscle connection: effects of verbal instructions on muscle activity during bench press exercise. European journal of translational myology, 29(2), 8250. https://doi.org/10.4081/ejtm.2019.8250
- Nóbrega, S. R., & Libardi, C. A. (2016). Is Resistance Training to Muscular Failure Necessary?. Frontiers in physiology, 7, 10. https://doi.org/10.3389/fphys.2016.00010