Sam Sulek, a rising star in the bodybuilding world, has gained massive attention for his powerful physique and unique training style. Many fans are interested in Sam Sulek’s workout approach, how he trains and what he eats. We will be covering his training approach in this article.
Who Is Sam Sulek?
Before diving into the workouts, let’s answer the basics.
- Sam Sulek age: Born in 2002, he is currently 22 years old.
- Sam Sulek height: Approximately 5’11” (180 cm).
- Sam Sulek weight: Around 240-250 lbs (109-113 kg) in competition prep.
- Sam Sulek birthday: February 7, 2002.
Sam is also famous for his impressive appearances in bodybuilding shows, like the Sam Sulek bodybuilding competition and his upcoming role at the Sam Sulek Arnold Classic.
Is Sam Sulek Natural?
A frequent question among fans is — Is Sam Sulek natty? Based on his rapid size gains, density, and conditioning, speculation about Sam Sulek steroids use exists. While Sam has not openly admitted using performance-enhancing substances, it is difficult to achieve his level of muscle mass naturally at his age.
Thus, many believe the answer to is Sam Sulek on steroids is “likely yes”, although no confirmed statement has been made.
Sam Sulek subtly acknowledged his use of anabolic steroids in a 2024 video, remarking, “If anybody hasn’t gotten to that conclusion on their own from watching these videos then… yeesh.”
This comment came after accusations from notable figures like bodybuilder Víctor Martínez and podcaster Joe Rogan. The subtle confirmation contributed to ongoing speculation about Sulek’s use of performance-enhancing substances.
Sam Sulek Workout Training Philosophy
Sam does not follow a rigid workout plan. Instead, he adapts daily, choosing exercises based on how his body feels. This autoregulation approach is backed by science — adjusting training loads based on recovery can improve long-term results.
However, there is a pattern to his training split:
| Day | Focus |
|---|---|
| Day 1 | Legs |
| Day 2 | Chest and Shoulders |
| Day 3 | Back |
| Day 4 | Arms |
His training revolves around high volume, controlled movements, and moderate to heavy weights.
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Full Sam Sulek Workout Routine (Based on Real Data)
Let’s break down the real training Sam follows:
Leg Day Workout
- Seated Leg Curl: 4 sets × 12-15 reps
- Single Leg, Leg Extensions: 3 sets × 12-15 reps
- Heel Elevated Barbell Back Squats: 2 sets × 12-15 reps
- Single Leg, Leg Extensions (Again): 4 sets × 12-15 reps
- Bodyweight Sissy Squats: 4 sets × 8-10 reps
Scientific Note:
Prioritizing hamstrings and quads before squats helps pre-fatigue the muscles, enhancing muscle recruitment during compound lifts.
Chest and Shoulder Day
- Incline Barbell Bench Press: 3 sets × 8-12 reps
- Hammer Strength Chest Press: 2 sets × 8-10 reps
- Smith Machine Incline Press: 2 sets × 8-10 reps
- Pec Deck Machine: 2 sets × 12-15 reps
- Cable Flies: 2 sets × 12-15 reps
- Single Arm Facepull: 4 sets × 12-15 reps
- Reverse Pec Deck: 7 sets × 12-15 reps
- Dumbbell Lateral Raise: 7 sets × 15-20 reps
- Machine Lateral Raise: 4 sets × 15-20 reps
Scientific Note:
High-volume lateral raises target the medial deltoid, helping achieve the iconic wide-shouldered look Sam is known for.
Back Day
- Barbell Row: 4 sets × 8-12 reps
- Lat Pulldown: 3 sets × 8-12 reps
- Single Arm Pulldown: 2 sets × 8-10 reps
- Free Motion Lat Pull Down: 2 sets × 12-15 reps
Scientific Note:
Rowing and pulldown variations train both the thickness and width of the back, essential for a “bodybuilding show” V-taper.
Arm Day
Triceps Work:
- Underhand Cable Pressdown: 3 sets × 12-15 reps
- Single Arm Dumbbell Overhead Triceps Extension: 3 sets × 12-15 reps
- Dip Machine: 3 sets × 10-12 reps
- Straight Bar Cable Pressdown: 2 sets × 12-15 reps
Biceps Work:
- Dumbbell Alternating Curl: 2 sets × 10-12 reps
- Single Arm Cable Bicep Curls: 2 sets × 12-15 reps
- Straight Bar Cable Bicep Curls: 2 sets × 10-12 reps
- EZ Bar Preacher Curl: 2 sets × 10-12 reps
- Dumbbell Spider Curl: 2 sets × 12-15 reps
- Dumbbell Alternating Curl: 1 set × 12-15 reps
Scientific Note:
Using both cables and dumbbells ensures maximum muscle fiber recruitment by changing tension curves throughout the workout.
Should you follow Sam Sulek’s training program?
Sam Sulek workout focuses on high-intensity, high-volume exercises. These lifts are effective for advanced lifters seeking to push their limits. However, they may not be suitable for beginners due to the intensity and complexity of the exercises.
Beginners should focus on mastering fundamental movements and gradually increasing intensity. If you’re just starting out, it’s better to stick with a balanced program that ensures proper form and technique to avoid injury and overtraining.
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Jeff Nippard on Sam Sulek’s Training
Technique B- Grade
Firstly, his technique is deemed suboptimal, earning a B- grade. While acknowledging that perfect form isn’t always necessary for gains, the video highlights Sulek’s tendency towards “ego lifting” with cheat reps and inconsistent range of motion.
Examples include stopping short on incline presses, limiting the stretch in preacher curls, and occasionally letting the weight free fall on the negative. The video emphasizes the importance of a deep stretch and controlled negatives for maximizing muscle growth, referencing a study on optimal training technique.
Program Structure C+ Grade
Secondly, Sulek’s program structure receives a C+ grade due to its seemingly unstructured and intuitive nature. The video argues that a lack of a planned progression makes it difficult to guarantee continuous improvement and can lead to plateaus.
While acknowledging that Sulek is still making progress, potentially due to genetics or supplementation, the video stresses the importance of progressive overload (gradually increasing weight or reps) for long-term gains.
Tracking workouts, especially for compound lifts, is recommended. While allowing for exercise substitutions based on pain or preference, the video advocates for keeping most exercises consistent for at least a month or two to track progress effectively.
Body Part Split C+ Grade
Thirdly, Sulek’s use of a body part split (bro split) is criticized, earning a C+ grade. The video points out the resulting disproportionate training volume for different muscle groups, with significantly more sets for triceps than much larger muscle groups like quads, glutes, and calves.
The issue of “junk volume” is also raised, citing research suggesting that muscle growth for a single muscle tends to plateau around six to eight sets per workout.
The video suggests that splitting this volume across multiple training days using a push-pull legs, upper-lower, or full-body split would be more efficient and allow for a more balanced distribution of training volume.
While acknowledging that some elite bodybuilders use bro splits, the video cites expert opinion suggesting that even enhanced individuals could benefit from more science-based splits.
Rep Ranges A Grade
Secondly, Sam Sulek workout rep ranges are deemed smart, earning an A grade. The majority of his sets fall within the 4-12 rep range, which is considered ideal for hypertrophy.
While acknowledging that incorporating a variety of rep ranges might be slightly beneficial, the video considers Sulek’s rep selection to be effective for muscle growth, balancing the benefits of moderate reps with the potential drawbacks of very high or very low rep training.
Sustainability and Enjoyment A++ Grade
Sulek’s sustainability and enjoyment of training receive an A++ grade. His consistency, choice of enjoyable exercises, and positive attitude towards training are highlighted as crucial factors for long-term success. The video emphasizes that finding ways to make workouts enjoyable is essential for adherence and sustained progress.
Jeff Nippard’s Final Thoughts
Despite these criticisms, the video also highlights three positive aspects of Sulek’s training. Firstly, his effort is highly praised, earning an A grade. Sulek consistently trains to failure, which is considered crucial for maximizing muscle growth beyond the beginner stage.
While the video suggests that 96% failure training might be excessive and could hinder recovery for most individuals, it acknowledges Sulek’s apparent ability to recover and his genuine enjoyment of this intensity. The video emphasizes that high effort is more important than perfect optimization in other areas.
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Dr. Mike Israetel’s Critiques
Rushed Eccentric
Dr. Israetel observes that Sulek often moves heavy weight but could optimize his training for better results and longevity. A recurring theme in the critique is the rushed eccentric (lowering) portion of the lifts.
Dr. Israetel emphasizes that controlling the eccentric movement for 2-3 seconds is crucial for muscle growth and joint health, as it increases the time under tension and reduces stress on connective tissues.
He notes this fast eccentric across various exercises, including rows, lat pulldowns, bench press, triceps pushdowns, and machine flyes.
Full Range of Motion
Another key point is the importance of a full range of motion, particularly achieving a deep stretch at the bottom of each movement. Dr. Israetel explains that stretching the muscle under load is a significant driver of hypertrophy.
He points out instances where Sulek cuts the range of motion short, such as not fully lowering the weight to his chest on the incline press or not getting a complete stretch in rowing movements.
He suggests that using a lighter weight with a full range of motion and controlled eccentric would likely yield better muscle growth with less risk of injury.
Loading and Technique
Dr. Israetel also touches on the concept of “moving weight around” versus targeted muscle stimulation. While acknowledging that Sulek is strong and likely experiencing growth, he suggests that more precise technique and a focus on feeling the target muscles work through a full range of motion would be more efficient in the long run.
Regarding specific exercises, Dr. Israetel praises Sulek for using a lower handle on a rowing machine to increase the difficulty and for his awareness of leverage. However, he reiterates the need for a slower eccentric and a bigger stretch in this and other back exercises. He is notably critical of the gym’s lack of a lat pulldown machine, considering it a fundamental piece of equipment.
On the bench press, Dr. Israetel highlights Sulek’s good hand positioning but again stresses the importance of a slow, controlled descent to the chest and a brief pause at the bottom for maximum stretch and growth. He warns against rapid eccentrics, especially on incline barbell presses, due to the potential risk of pec injuries, particularly for individuals experiencing rapid muscle growth.
Long term
Dr. Israetel also comments on Sulek’s seemingly organic and exploratory approach to assembling workouts, suggesting that while this can be beneficial for a younger lifter, a more formalized and tracked approach would be advantageous for long-term progress and the ability to assess the effectiveness of specific exercises.
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You can follow Sam Sulek on Instagram
FAQs (Frequently Asked Questions)
Sam Sulek is about 5 feet 11 inches tall.
Sam Sulek workout involves lifting heavy weights till failure doesn’t matter if its a compound movement or isolation movement.
It is widely speculated that Sam Sulek uses steroids, although no official confirmation exists.
Legs, Chest/Shoulders, Back, and Arms.
February 7, 2002.
He has competed in bodybuilding shows and is preparing for the Arnold Classic.
Sam Sulek’s height is approximately 6 feet 1 inch (185 cm). This height contributes to his impressive physique, which has attracted a lot of attention in bodybuilding circles and on platforms like Instagram, where he shares his training journey.
Sam Sulek is currently in his early 20s. His age, combined with his rapid rise in bodybuilding, has sparked widespread curiosity about his potential future in competitions like the Arnold Classic, where he may compete someday, given his rising popularity.
Sam Sulek has not fully confirmed or denied being “natural” in his bodybuilding approach. However, many speculate about his use of performance enhancers, given his muscular size and rapid growth in the fitness industry, raising questions like, “Is Sam Sulek on steroids?”
There is no concrete evidence that Sam Sulek uses steroids. However, many bodybuilding fans and critics have speculated about his use of steroids, especially considering his muscular physique, which raises frequent debates such as “Is Sam Sulek natural?” or “Does Sam Sulek use steroids?”
“Natty” refers to being “natural” without using steroids. Sam Sulek has not definitively addressed whether he is natty, but his muscular size and impressive results in a short time lead to the question, “Is Sam Sulek natty?” circulating among bodybuilding fans.
Sam Sulek is originally from the United States. His journey from humble beginnings to bodybuilding stardom has been a major part of his story, and he has continued to gain followers as his popularity rises in the fitness community.
Sam Sulek weighs around 230 pounds (104 kg), a solid number for someone with his level of muscular development. His weight, along with his intense training routines, has made him a standout figure in bodybuilding circles.
Sam Sulek is a rising star in the bodybuilding world, known for his impressive physique and extensive social media following. He shares his workout routines and diet plans on platforms like Instagram, attracting both fans and critics who follow his journey closely.
While it’s been speculated that Sam Sulek may use steroids, he has not openly confirmed or denied such claims. Many wonder about his physique’s rapid development, which leads to questions such as, “Does Sam Sulek take steroids?” and “Is Sam Sulek on steroids?”
While there is no doubt about Sam Sulek’s fitness, his health has been questioned due to his extreme training regimen and habits which are considered too extreme.
Sam Sulek became famous due to his rapid rise in the bodybuilding community, thanks to his exceptional physique and social media presence. He shares training tips and workout routines with millions of followers, making him a key figure in fitness circles and raising questions like “Is Sam Sulek natty?”
While Sam Sulek is not yet a professional bodybuilder, he has been making waves in the fitness world with his impressive physique and workout routines. His rising popularity hints that he could be preparing for professional bodybuilding competitions like the Arnold Classic in the future.
Sam Sulek’s net worth is estimated to be in the range of $500,000 to $1 million. This figure comes from his income through social media, brand partnerships, sponsored content, and fitness coaching, cementing his position as a prominent figure in the fitness industry.
Sam Sulek has been training seriously for several years, starting his bodybuilding journey at a young age. His dedication to fitness and his rapid growth in the bodybuilding world have made him a standout figure, inspiring many others to pursue fitness and bodybuilding careers.
