The Science Behind Sam Sulek’s Training

In this video, I take a look at Sam Sulek’s training from this year so far. I’ll break down three mistakes Sam is making and then another three things that Sam does very well. We’ll cover his technique, range of motion, volume, intensity, rep ranges, and more, and I’ll be assigning a grade to each. I’ll also be assigning an overall grade to Sam’s training at the end of the video.

-------------------------------

** My Ultimate Guide To Body Recomposition:

-------------------------------

Chapters:

0:00 - Sam's Training Overview
1:26 - Technique
3:26 - Progression
6:00 - Training Split
8:20 - Intensity (effort)
10:00 - Rep ranges
10:50 - Enjoyment

-------------------------------

References:

Optimal Training Technique for Muscle Growth Study

Importance of the Bottom-Half of the Curl

Effectiveness of Steroids

Using a Variety of Rep Ranges is Better for Hypertrophy

Muscle Sizes:

Junk Volume:

Rep Ranges & Hypertrophy:

-------------------------------

Edited by Jeff Nippard

Music:
Geeeko - Roots of Legend
Blue Steel - Crown Jewels (via Epidemic Sound)
Damma Beatz - Dojo (via Epidemic Sound)
Damma Beatz - Snickers (via Epidemic Sound)

-------------------------------

About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15+ years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

-------------------------------

Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[JeffNippard]

FOOTNOTES:


0:20 - For his total volume, the percentages won’t add up to 100% because some exercises target multiple muscles. I also didn't include every muscle in this graph -- see the spreadsheet above for a more detailed breakdown.

10:07 - When I report his rep ranges, I am referring to his full range of motion reps only. After Sam exhausts a full range of motion, he often does upwards of 5-7 more partial reps. I didn’t include these as normal reps when counting rep ranges because they would technically be beyond “task failure” as defined in the literature. It also seems wrong to count a 1/10th ROM rep as an “actual rep” so I had to draw the line somewhere.

[pimpmac]

Sam Sulek probably watching this and is like “looks like I gotta do more tricep push downs ”

[noonewillknow]

When Sam was a beginner he said he watched Jeff Nippard, and he recommended that people watch him too. This is really cool, or should I say, fuckin amazing that Jeff Nippard is now making a video about sam.

[DarDarBanks]

This was a very respectful critique in my opinion. And yes, I’d love to hear more about his diet.

[jdiaz]

I learn from Sam that I was not pushing myself hard enough through workouts and was undermining my strentgh, I don't push myself to failure but I appreciate seeing someone put their workouts out there for everyone to see it takes guts to do that!

[SlurMaster]

"Studies show triceps are 4% of your muscle, but quads are 30%."

Sounds like I need to work triceps 7.5x harder for them to catch up to my quads. **gunshot sound effect**

[xaver]

bro found the perfect excause to watch every single sam sulek video

[jhakkashakash]

That's exactly why i love Sam's videos. He absolutely loves what he does and he is good at it. What can be a better sight than watching smone chasing his dream and crushing it.

[hrsn]

Anabolics work like a charm. If you have a BMI of around 24 with a body fat percentage of 14%, you can expect a FF gain of roughly 8 kg by sitting on your butt with some testosterone for 20 weeks.This is already an example of what it does to your body without doing anything, I believe that Sam Sulek uses a very high dose of steroids, and together with training as hard as possible, these are the results.

[nathank]

There’s fans of Sam who watch a video here and there, then there’s super fans who watch Sam everyday. Then there’s Jeff who watched every single set, wrote it down, then makes a video about it. Be like Jeff.

[ezanaberhan]

I dont think even sam knows this much abt himself💀

[cocacolaskater]

I think this is actually a pretty good breakdown of a persons training and a good way to look at yourself to see where things can be optimized.

[oilyvio]

just discovered your channel and im a fan of the scientific analaysis, keep up your work, incredible

[snappy_.]

Sam out here getting free analytical analysis’s

[joshoprayy]

Jeff the type of guy to jump on a trend for views but provide excellent data driven advice at the same time.

[solanabailey]

I find your videos fascinating even though I’m basically a beginner at the gym. Thanks so much

[amarug]

One thing about the "winging the workout": I have tried to keep up a training schedule since almost 20 years and I basically always started, had an exact plan with writing it all down etc, and then got fed up after a few months and quit for a few years. About 2.5 years ago I decided to do it differently, and just do exactly what you described: on the way to the gym roughly map out a plan for the day and then if I don't feel something that day, I'll improvise around it. It's been 2.5 years now of continuous training. Now, in my end 30s I have by FAR the best physique I ever had... To me, the whole idea of having it all planned out gave me anxiety and stress and at some point I just could not do it. I am really good at living life with "minimal planning". I have managed to get a PhD in engineering and run a company while giving lectures at uni, or recently, learned Japanese to fluency always with the same method. Just placing very rough goals and then winging all the rest. Planning gives me anxiety to the point that I have to just stop everything. My wife is exactly the opposite. People are different...

[wesleychapman]

We're really living in the greatest era of recorded fitness. The fact we can have Cbum, Jeff, Dr. Mike, Sam and others all chiming in on how we can all get stronger, supported with excellent research and experience, means it's never been easier to get jacked. What a great time to be alive.

[adambaxter]

As far as riding the "Sam wave" goes, this is one of the better videos I've watched.

[Dricksus]

dont know if you are *from* Newfoundland, but for some reason I just started going to the gym(literally today was my first day) and your video showed up in my feed and I immediately said to myself, "Nippard sounds like a Newfoundland name" and as a Newfoundlander I immediately subbed lol. Watched a bunch of your videos since and I love it so far!