In the world of fitness and bodybuilding, certain athletes emerge and capture attention with their impressive physiques and unique training approaches. Sam Sulek, a young bodybuilder who has recently taken social media by storm, is one such athlete.
His unconventional workout routine and physical appearance have sparked numerous discussions within the fitness community.
Sam Sulek’s High-Volume Training Split
Sam Sulek’s training approach defies many established principles in the bodybuilding world. Unlike most athletes who follow structured programs with regular rest days, Sulek trains almost every day, sometimes even twice daily.
He favors an extremely high training volume, often performing more than 20 sets per muscle group. This high-volume approach is combined with relatively short rest periods between sets, maintaining high intensity throughout his sessions.
Sulek’s routine is notably flexible. He doesn’t follow a fixed program but adapts his workouts based on how he feels each day. This intuitive method allows him to target muscle groups he believes need more work.
While this approach may seem chaotic to some, Sulek claims it helps him maintain motivation and avoid the monotony that can set in with overly rigid programs.
Breaking Down Sam Sulek’s Workout Routine
Let’s take a closer look at Sulek’s training split, which typically consists of four main workouts focusing on different muscle groups:
Leg Day
Sulek’s leg day is intense and comprehensive, targeting all major lower body muscle groups:
1. Seated Hamstring Curls (4 sets of 12-15 reps): This exercise isolates the hamstrings, crucial for leg development and overall lower body strength.
2. Single-Leg Seated Hamstring Curls (3 sets of 12-15 reps): This unilateral variation helps address muscle imbalances and increases the intensity.
3. Lying Hamstring Curls (2 sets of 15-20 reps): Another hamstring-focused exercise to ensure complete development.
4. Single-Leg Lying Hamstring Curls (2 sets of 15-20 reps): Further targeting individual leg strength and balance.
5. Heel-Elevated Squats (1 set of 10 reps, followed by 2 sets to failure): This variation increases the focus on quadriceps development.
6. Single-Leg Leg Extensions (9 sets of 15-20 reps, followed by sissy squats): An extensive quad-focused superset that pushes the muscles to their limit.
7. Calf Raises (11 sets): An impressive volume for calf development, likely mixing seated and standing variations.
Chest and Deltoids Day
This workout focuses on upper body push muscles:
1. Incline Bench Press (4 sets of 8-12 reps, plus a drop set): A compound movement targeting upper chest and front deltoids.
2. Chest Press (2 sets of 8-10 reps, 2 sets of 8-12 reps, plus a drop set): Likely performed on a machine for consistent tension.
3. Pec Deck (2 sets of 12-15 reps, plus a drop set): An isolation exercise for chest development.
4. Cable Flies (2 sets to failure): Providing constant tension through the full range of motion.
5. Reverse Fly (8 sets of 12-15 reps): Targeting the rear deltoids for balanced shoulder development.
6. Lateral Raises (11 sets of 15-20 reps): An incredibly high volume for lateral deltoid growth.
Back Day
Sulek’s back workout is surprisingly concise but likely very intense:
1. Barbell Rows (4 sets of 8-12 reps, plus a drop set): A compound movement for overall back thickness.
2. Pulldowns (3 sets of 8-12 reps): Targeting the lats and upper back muscles.
3. Single-Arm Pulldowns (2 sets of 8-10 reps): Addressing any muscle imbalances and increasing mind-muscle connection.
4. Free Motion Lat Pulldowns (2 sets to failure): Allowing for a greater range of motion and peak contraction.
Arms Day
Sulek’s arm workout is a high-volume assault on the biceps and triceps:
1. Pushdowns (9 sets of 15-20 reps): An extensive triceps-focused start to the workout.
2. Dips (2 sets to failure): A compound movement for triceps and chest.
3. Rope Pushdown (1 set to failure): Isolating the triceps with a peak contraction.
4. Dumbbell/Hammer Curls (2 sets of 6-10 reps, plus a drop set, followed by 1 light set to failure): A unique curl variation targeting biceps and forearms.
5. Single-Arm Preacher Curls (3 sets of 15-20 reps): Isolating each bicep for focused growth.
6. Cable Curls (3 sets of 15-20 reps, followed by 1 light set to failure): Maintaining constant tension on the biceps.
The Controversy Surrounding Sulek’s Training Method
Sam Sulek’s training routine has sparked numerous debates within the fitness community. Some experts caution against the potential risks of such high training volume, fearing long-term overtraining or injury issues.
Others point out that this approach may not be suitable for most practitioners, especially beginners or those with time or recovery constraints.
However, Sulek’s physical results are hard to ignore. His muscular development and symmetry have impressed many observers, challenging some conventional wisdom about optimal training methods.
It’s important to note that genetics likely play a significant role in his ability to handle and benefit from such high training volume.
Ultimately, Sam Sulek’s routine illustrates that there’s no one-size-fits-all method in bodybuilding. Each individual must find the approach that works best for them, considering their goals, recovery capacity, and personal constraints.
While Sulek’s method may inspire some to push their limits, it also serves as a reminder of the importance of listening to one’s body and adjusting training accordingly.