Sam Sulek's Leg Workout: Build Massive Quads and Hamstrings
Sam Sulek, the social media fitness sensation, has gained widespread attention for his impressive physique and intense workout routines.
His leg workout is particularly noteworthy, contributing to his well-developed and muscular lower body. I
We're goiing to break down Sam Sulek's leg workout, detailing the exercises, sets, reps, and methodology he employs to achieve his remarkable results.
Sam Sulek's Leg Workout Routine
Sam's leg workout typically consists of the following exercises:- Seated Leg Hamstring Curl
- Laying Down Hamstring Curl
- Cable Romanian Deadlifts (RDLs)
- Heel Elevated Narrow-Stance Barbell Squat
- Quad Extensions (Leg Extensions)
Exercise Breakdown
1. Seated Leg Hamstring Curl
- Sets: 1 warm-up + 8 working sets
- Reps: 15-30 for warm-up, 12-15 for working sets with partials
- Rest: 60-90 seconds between sets
Sam starts with hamstring curls to warm up the muscles and activate the posterior chain. He emphasizes the importance of the mind-muscle connection during this exercise.
2. Laying Down Hamstring Curl
- Sets: 8
- Reps: 8-12 with partials to failure
- Rest: 60-90 seconds between sets
This exercise further targets the hamstrings from a different angle. Sam focuses on controlled movements and often incorporates partial reps at the end of each set to increase time under tension.
3. Cable Romanian Deadlifts (RDLs)
- Sets: 3 heavy sets
- Reps: 8-12 with partials to failure
- Rest: 2-3 minutes between sets
Cable RDLs allow Sam to maintain constant tension on the hamstrings throughout the movement. He emphasizes proper form, keeping his back straight and hinging at the hips.
4. Heel Elevated Narrow-Stance Barbell Squat
- Sets: 4 to failure
- Reps: 8-12 to failure
- Rest: 2-3 minutes between sets
This squat variation is Sam's primary quad-building exercise. The heel elevation and narrow stance increase the focus on the quadriceps while also engaging the core for stability.
5. Quad Extensions (Leg Extensions)
- Sets: 10 to failure
- Reps: 8-15 to failure
- Rest: 60-90 seconds between sets
Sam finishes his leg workout with high-volume leg extensions to achieve a deep burn in the quadriceps. He often incorporates drop sets or partial reps to push past failure.
Sam Sulek's Leg Workout Principles
- High Volume: Sam's leg workout includes a significant number of sets and reps, promoting muscle hypertrophy through increased time under tension.
- Training to Failure: He pushes each set to muscular failure, often incorporating partial reps to extend the set beyond initial failure.
- Emphasis on Hamstrings: Sam starts his workout with multiple hamstring exercises to ensure balanced leg development.
- Progressive Overload: He consistently aims to increase weight or reps in his exercises to continually challenge his muscles and promote growth.
- Mind-Muscle Connection: Sam emphasizes feeling each repetition in the targeted leg muscles, ensuring proper engagement and activation.
Wrapping It Up
Sam Sulek's leg workout routine is designed to target all areas of the lower body, promoting overall strength and muscle growth.
By incorporating a variety of exercises and focusing on high-intensity training to failure, Sam has developed impressive leg musculature that contributes to his overall physique.
Remember that this workout routine is tailored to Sam's specific needs and experience level.
Additionally, proper nutrition and recovery are crucial components of any successful workout program.
By following Sam Sulek's leg workout principles and adapting them to your own fitness level, you can work towards developing strong, muscular legs.
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Josh Blackburn
Josh Blackburn is a fitness enthusiast with over 20 years of experience and a former NASM certified personal trainer. His passion for fitness began as a young kid when his dad would take him to the gym and he read Arnold Schwarzenegger's Encyclopedia of Bodybuilding. These experiences inspired him to add size through hypertrophy training, which remains his favorite workout style. Josh now owns the Nutrition Shack, a supplement store with both a brick-and-mortar location in Cleveland, Texas and an online presence. His philosophy is simple: start small, have fun, and be consistent. Josh believes that getting started is the hardest part, but with the right guidance and supplements, anyone can achieve their fitness goals.