2024-01-22 16:00:45
He took the internets by storm and especially the “go biscotos”! He’s Sam Sulek, a 21-year-old with big, big pecs…
Labeled as the “future Arnold”, he makes videos in which he speaks for 30 minutes on camera and shows his workouts, without embellishment.
No seductive titles, no elaborate vignette, but hundreds of thousands of views each time, that’s the Sulek recipe.
To find out more, read: Who is Sam Sulek, the 21-year-old bodybuilder who outrageously dominates YouTube by eating anything.
During these countless hours of Vlogging, Sam delivers his best bodybuilding advice to young people, sometimes good, sometimes passable, sometimes not great.
Here, we have compiled the 7 best* for you!
1/ Don’t complicate everything
Sam’s philosophy is show up in the gym every day and lift with intensity…
In short, it doesn’t matter what your training is, whether it’s PPL (push pull leg), split (one session, one muscle group) or upper/lower: you will have the same results if you give in!
Sam is a fan of the split, he does two sessions per muscle group per week…
But he’s clearly right, in that we tend to make bodybuilding seem more complicated than it really is.
The only training format that Sam does not validate (for bodybuilding purposes) is full body, which he believes is more useful for developing overall athletic qualities.
2/ Add efficiency to your sessions!
“Less is more” Sam would tell you if you do workouts of 15 sets on a single muscle once in a while.
Instead, do 2 times 8 sets on two different days of the week and increase your training frequency.
Amen.
3/ Build muscle in an inverted pyramid
For Sam, logic dictates that following warming up on an exercise, the first series of work should be done with maximum weight.
Then, you can lower the load and increase the number of repetitions (inverted pyramid).
The reason: we are always fresher at the start, so that’s when we have to load heavier.
Then, we decrease the load with the accumulated fatigue, but making sure to increase the number of repetitions
That said, this advice is not for everyone, rather for advanced practitioners.
Beginners will indeed have more difficulty reaching this state where you are ready to get down to business directly following the warm-up (in terms of the nervous system and the muscle/brain connection) and will need to gradually increase the loads.
4/ Intensity, intensity and…intensity!
You can never go wrong going hard on a set
You can’t screw up as long as you tear up everything on your sets (basically).
For Sam, intensity destroys work efficiency.
Clearly, your execution technique may be “blah blah”, you will still get results if you load the mule and work close to failure.
He therefore advises prioritizing intensity and then improving efficiency (working on technique, tempo and that sort of thing).
Indeed, we can hardly blame him: combining efficiency with the ability to increase intensity during the movement is the recipe for building muscle…
Or get hurt… this is why we would rather advise the opposite: work on your technique to learn how to properly recruit your muscles then apply maximum intensity.
5/ Partial rehearsals are better than no rehearsal
In his videos, we often see Sam doing 1/2 or even 1/4 repetitions.
This goes back to the previous point, Sam always gives his all until the end on each of his series.
According to him, you should not be afraid to do bits of execution rather than ending the exercise.
It’s totally fine if the whole series isn’t like that, obviously.
So, we do all the first repetitions with a maximum amplitude, then we finish with a restricted amplitude, what we call the “partial rep”, a powerful method.
This ensures that we place additional tension on the muscles and a major growth stimulus.
Note that this is not necessary for beginners.
Read also: These 5 bodybuilding intensification techniques are real cheat codes for gaining muscle
6/ You stagnate because you don’t realize why…
Sam is convinced that the majority of people in the gym end up stagnating following their initial phase of muscle gains for the good reason that they remain in the same intensity range that they always borrowed.
Basically, they don’t push themselves as far as they should.
Big mistake, you have to put in more and more effort, especially as you get older and your muscles naturally decline.
You have to keep this in mind and be aware that what you did yesterday is no longer enough!
The vision seems pretty accurate, the majority of people do not know true muscle failure, nor what it looks like for them (see above).
7/ Do what seems right to you
Finally, Sam says that sometimes he feels so good regarding an exercise that he decides to devote his entire session to it.
Conversely, it happens that he doesn’t feel like making a movement and simply skips it.
And it doesn’t matter, you can train by feeling when you have good experience, and not just feel the pressure to do an exercise because it’s supposed to be like that, because it’s written on a program.
(*Training like Sam Sulek won’t give you Sam Sulek’s physique).
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