Key Moments
A heavy arms day with Sam Sulek.
Modern WisdomKey Moments
Sam Sulek prioritizes pushing to failure and feeling the muscle, even at the expense of perfect form, to maximize gains and enjoy training.
Key Insights
Sam Sulek skips direct shoulder training, stating his shoulders are 'big enough' and he wants his biceps and triceps to catch up, acknowledging androgen receptors are more prevalent in arms.
Sulek believes large arms with small shoulders make one look 'fat,' while small arms with large shoulders resemble a 'football player,' suggesting shoulders should be prioritized first for aesthetics.
He advocates for training to failure, contrasting with 'reps in reserve' training, emphasizing that a "perfect set" might not look perfect if it involves pushing to the absolute limit.
Sulek uses partial reps and holds for 2 seconds on exercises like tricep pushdowns when approaching failure, aiming to maximize muscle engagement.
He prefers training to failure over extended rest-pause sets for accumulating volume, especially when traveling, finding it more effective for his goals.
Sulek states his motivation is internal, derived from the intrinsic reward of getting bigger and stronger, rather than external validation from others.
Prioritizing arm growth over shoulders
Sam Sulek reveals his training philosophy, which notably excludes direct shoulder work. He asserts that his shoulders are already sufficiently developed, and his focus is on bringing up his biceps and triceps to match. Sulek acknowledges that arms have more androgen receptors, which might contribute to their growth potential. This selective focus means he hasn't performed traditional shoulder presses in perhaps three to four years. He also discusses aesthetic proportions, suggesting that big arms with small shoulders can make one look 'fat,' whereas small arms with big shoulders might resemble a 'football player.' Ultimately, he advises that prioritizing shoulder development first often leads to a more balanced and trained appearance, rather than playing catch-up with smaller shoulders later.
The debate on training to failure vs. reps in reserve
A core tenet of Sam Sulek's training is pushing to failure, a concept he contrasts with 'reps in reserve' (RIR). He believes that the first set of a workout should 'set the tone,' and that sacrificing perfect form for maximal effort is crucial for growth. Sulek describes moments where he'll rack a weight if he feels he could have done more, questioning if it was a genuine lack of capacity or psychological limitation. He shares an anecdote about a set of hamstring curls that felt so abrupt he stopped, later reconsidering it as just another warm-up. This philosophy extends to partial reps and holds, where he might use 2-second holds or partials when close to failure, particularly on exercises like tricep pushdowns, to ensure maximal muscle engagement and 'pump.'
Techniques for maximizing muscle engagement at failure
When nearing the end of a set, Sulek employs specific techniques to maximize muscle activation and overcome plateaus. For tricep pushdowns, when he can no longer hold the contraction for two seconds, he might transition to one-second holds or even just partial repetitions. He notes that exercises like rope pushdowns become hardest at the end range, allowing for more controlled failure. He also discusses variations in grip, switching from a standard grip to holding the rope ends together for added stability, similar to changing from a dumbbell curl to a hammer curl, which can allow for a few extra reps. The goal is to feel the muscle working and achieve a significant pump, even if the visual appearance of the set isn't conventionally 'perfect.'
Training philosophy and internal motivation
Sulek emphasizes that his motivation for training is primarily internal. He finds satisfaction in the process of getting bigger, stronger, and the general rewards that come with bodybuilding. While he acknowledges that social validation can be a performance booster, it's not his main driver. He reflects on how, even if he never competed or won a show, he would still be the same person, potentially even bigger because he wouldn't have spent months dieting. This intrinsic drive is what keeps him consistent, finding joy in the 'fun' of training, whether it's lifting heavy or experimenting with camera lenses for his videos.
Reflections on gym environments and training locations
The conversation touches on the ideal gym environment. Sulek expresses appreciation for the spaciousness and intentional design of the gym they are currently in. He argues that while many factors contribute to a good gym (basement vs. multi-million dollar facility, lighting, ceiling height), the 'vibe' is paramount. He mentions a unique gym in Michigan with a commercial gym on the first floor and a 'dungeon' in the basement, even featuring a squat rack inside a bank vault. This highlights that effective training can occur in diverse settings, provided the atmosphere supports the workout. He also mentions preferring warmer climates for training but not extreme heat, and acknowledges the convenience of being able to create one's own gym.
Considering competition and future training goals
When asked about future competitions, Sulek indicates there's nothing immediate on the horizon. His plan is to first focus on gaining weight for several months post-competition, aiming for a slow, controlled bulk to stay lean. If, after this period, he decides he wants to be lean again, he might then consider a show. This approach prioritizes his personal enjoyment and aesthetic goals over chasing specific competitive timelines. He notes that unless the goal is an Olympia qualification, his validation comes from within, not necessarily from the shows themselves.
The role of genetics and avoiding injury
Sulek touches on the idea of certain body parts having more androgen receptors, which he believes contributes to arm growth. He also discusses the importance of avoiding injury, citing his own experience with a ruptured Achilles tendon as a significant lesson. He advises against actions that could lead to such injuries, viewing a healthy Achilles as a crucial aspect of lifestyle. He expresses concern about performing dips without proper warm-up due to the stress on tendons. The conversation also briefly covers training for abs, advising against weighted side bends which can thicken the waist, and instead recommending weighted crunches for direct abdominal development.
Advice for aspiring young lifters
When asked how to get a child into the gym, Sulek strongly advises against forcing it. He uses the analogy of children forced into religion who later become atheists, suggesting that pressure can have the opposite of the intended effect. Instead, he advocates for letting children play and discover fitness naturally through activities like trampolines. For older teens, he suggests introducing them to weights subtly, like leaving a dumbbell set available, rather than imposing a strict regimen. He believes that forcing a child into training before they are ready can turn them off the gym permanently.
Mentioned in This Episode
●Companies
●Organizations
●People Referenced
Common Questions
Sam Sulek emphasizes focusing on the mind-muscle connection and achieving a good stretch and pump, rather than solely lifting heavy. He has evolved his technique over time to appreciate deeper stretches and controlled movements.
Topics
Mentioned in this video
The primary subject of the video, a bodybuilder discussing his training methods and philosophy.
His training philosophy, specifically regarding reps in reserve, is discussed and contrasted.
Mentioned in reference to his podcast episodes.
The interviewer or co-host who thanks Sam Sulek at the end of the video.
Praised for its summer beauty but noted as being uninhabitable for a significant portion of the year.
Mentioned as being too hot for the speaker during a recent visit.
Dismissed as a potential living location due to its 'hustle and bustle'.
A specific gym with a unique setup (commercial gym above a bank vault dungeon) is located here.
Considered as a potential future living location, though its heat is acknowledged.
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