Sam Sulek Workout Routine: Your Guide To A Massive Physique

Sam Sulek, the 22-year-old fitness sensation born on February 7, 2002, has taken the bodybuilding world by storm with his impressive physique and dedicated approach to training.

This article provides an in-depth look at Sam Sulek's current workout routine, including his training split, exercise selection, sets and reps, and the philosophy behind his training approach.

Sam Sulek's Training Split

Sam follows a four-day split, targeting different muscle groups each day:

1. Chest and Shoulders
2. Back
3. Legs
4. Arms

He trains consistently, hitting the gym every day without scheduled rest days. Sam takes rest days only when he feels they're necessary, allowing his body to dictate recovery.

Workout Details

Let's break down Sam's routine for each day of his split:

Chest and Shoulders Day

Sam starts his chest workout with compound movements like the incline bench press, focusing on heavy weights and drop sets to maximize muscle fatigue.

Back Day

Sam's back workout emphasizes a variety of pulling movements to target different areas of the back.

Leg Day

Sam's leg day is particularly intense, with a focus on both hamstrings and quadriceps. He often performs high-volume work on leg extensions.

Arms Day

Sam's arm day features a high volume of tricep work, followed by bicep exercises.

Training Philosophy and Approach

Sam Sulek's training philosophy is rooted in intensity and volume. Here are key aspects of his approach:

1. Training to Failure: Sam pushes most sets to muscular failure, believing this maximizes muscle growth.
2. High Volume: He typically performs 8-11 sets per muscle group per workout, which is considered high volume.
3. Drop Sets: Sam frequently incorporates drop sets to increase workout intensity and muscle fatigue.
4. Partial Reps: As he approaches failure, Sam often uses partial reps to push past his limits.
5. Mind-Muscle Connection: Sam emphasizes the importance of focusing on the targeted muscle during each exercise.
6. Progressive Overload: While not explicitly stated, Sam's consistent growth suggests he applies progressive overload principles.
7. Intuitive Exercise Selection: Sam often chooses exercises based on what feels right for him on a given day.

Pre-Workout Routine

Before his workouts, Sam typically performs 30 minutes of cardio on a seated bike. This helps elevate his heart rate and prepare his body for the intense training session ahead.

Diet Overview

Sam Sulek's diet is unconventional and has sparked debate in the fitness community. His approach includes:

• Starting the day with chocolate milk
• Pre-workout meal of cereal for quick carbs
• Post-workout protein shake
• High-calorie meals from fast food chains like Five Guys
• Ending the day with Krispy Kreme donuts and milk

Frequently Asked Questions About Sam Sulek's Workout Routine

Q: How long are Sam Sulek's workouts?

A: Sam Sulek's workouts typically last 1-2 hours for a given muscle group. His quad workouts usually last about an hour, and if combined with his hamstring workout, it can extend to around 3 hours.

Q: Does Sam Sulek go to the gym every day?

A: Yes, Sam Sulek hits the gym every day. He believes in giving his muscles just enough time to recover, feeling that by the time he's ready to work the same muscles again, they've fully healed and are stronger.

Q: What cardio machine does Sam Sulek use and how much cardio does he do?

A: Sam Sulek primarily uses a seated bike for his daily cardio workouts. He aims to burn around 300 to 400 calories in a 30-minute session.

Q: What time does Sam Sulek workout?

A: Sam Sulek prefers afternoon or evening workouts. He believes that mornings don't offer optimal readiness for exercise and that physical performance is better later in the day.

Q: How many reps does Sam Sulek typically do?

A: Sam Sulek typically performs 8-12 reps per set until muscle failure, which is a common approach to maximize muscle growth and strength gains.

Q: Does Sam Sulek take rest days?

A: Sam doesn't have scheduled rest days. He takes rest days only when he feels they're necessary, allowing his body to dictate recovery.

Q: What is Sam Sulek's training split?

A: Sam follows a four-day split: Chest (with shoulders), Back, Legs, and Arms. He trains calves every other day.

Q: How many sets does Sam Sulek do per muscle group?

A: Recently, Sam has reduced his volume from 11 sets per muscle per workout to 8 sets. However, this can vary depending on the specific workout and how he's feeling that day.

Q: What is Sam Sulek's approach to exercise selection?

A: Sam's exercise selection is intuitive. He chooses exercises based on what feels right for him on a given day, allowing for flexibility in his routine.

Wrapping It Up

Sam Sulek's workout routine is characterized by high volume, intense training to failure, and a consistent four-day split.

His approach has clearly yielded impressive results, but it's important to note that his routine may not be suitable for everyone, especially beginners or natural lifters.

Remember, Sam's physique is likely influenced by factors beyond just his workout routine, including genetics, and diet.

As with any fitness program, it's crucial to listen to your body, progress gradually, and to develop a routine tailored to your individual needs and goals.