Try the BEST nutrition app, MacroFactor, for 2 weeks free: http://bit.ly/jeffmacrofactor
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 Fundamentals Training Program: https://shop.jeffnippard.com/product/fundamentals-hypertrophy-program/
** MacroFactor Diet App: http://bit.ly/jeffmacrofactor [FREE 2 week trial]
** My Ultimate Guide To Body Recomposition:
https://shop.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition/
** Rise Gym Apparel: https://rise.ca/jeff
** PEScience Supplements: https://www.PEScience.com/discount/jeff
** Instagram: https://instagram.com/jeffnippard
——————————-
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
https://www.mdpi.com/2411-5142/9/1/9
Importance of the Bottom-Half of the Curl
https://pubmed.ncbi.nlm.nih.gov/36828324/
https://pubmed.ncbi.nlm.nih.gov/34616309/
Effectiveness of Steroids
https://pubmed.ncbi.nlm.nih.gov/8637535/
Using a Variety of Rep Ranges is Better for Hypertrophy
https://www.researchgate.net/publication/344398880
Muscle Sizes:
https://mennohenselmans.com/what-are-the-biggest-and-smallest-muscles-in-the-body/
Rep Ranges & Hypertrophy:
https://www.strongerbyscience.com/hypertrophy-range-fact-fiction/
——————————-
Edited by Jeff Nippard
Music:
Geeeko – Roots of Legend
Ryan Little – delirium. (https://www.youtube.com/watch?v=xMgJbd8zZCM)
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.
source
24 comments
FOOTNOTES:
0:10 – I analyzed his workouts from Jan 1 to Feb 7th 2024. Here is the spreadsheet I used for the full breakdown, if you want to check it out: https://docs.google.com/spreadsheets/d/1mvwtrxLciyETtNCW_hbqdOBH2w1PKGcZJpzZ8IhiPQY/
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.
Sam's training is based around a different S word.
Actually sam is doing calves everyday 8 sets
I see nothing wrong with using steroids responsibly and safely. But let's be real – he is juicing.
This guy is all shock factor
Leave the man alone with your sCiEncE bAseD opinion.
the way he break down the workout and the amount the research he does seem like a freaking research paper
There's plenty science behind Sam's training. It comes from the lab in a syringe.
All the rules go out the window with all of you juice heads
I think sam is little overrated
Moral to the story Sam trains better and looks 100 times better than this loser and a geek who made this video
Well sam must either be on roids or doing something better than jeff because hes bigger than jeff lmao
Big fan of doing three-ish sets and taking the last 1 to failure 9:04
borderline hilarious how this kid is critiquing someone thats several times his size.
hes tech is bad
I think the hat is a factor.
Idk why ppl are mad about this. He’s correct so🤷🏽♀️
statistically, Sam is a bro.
In his early he looks like 50 years old man…he is aging fast…
He’s technique is trash which is why you know he’s on that juice
I think even Sam didn't know that about your charts😅
2:47 because its also the most dangerous point to destroy your arms
honestly 3:40 my training style is almost the same as his i never plan i never mind it too much its for me a hobby.
ive always been natural but people accusing me regulary of taking steroids when im in form.
just had a 6 month break lost about 7 kg now at 81. started at 79kg 2 weeks ago.
i think some people are different they dont mind society as much well i dont. they are also not as afraid and theyre pain tolerance is higher. i think the more pain you can resist the stronger you can get.
not once in my life i tracked a calorie and always looked shredded. always ate chocalte drank beer smoked weed, burgers but not alot. bro i regulary went high on weed to the training after warm up i was sober and trained like a maniac always till collapse sometimes 5-6 days a week always heavy weights. only once got injured because of armwrestling and muscle ups. i always try to put all my aggression into my sets without minding anything that makes me aggressive just pure anger. i use cold showers and breathing
i never had alot of appetite only ate once or twice a day.
all that in short version
DONT MIND IT JUST PUSH IT TO THE LIMIT ALWAYS
..
bro, im looking this guy, this guy is a newbie…. wtf he is doing? x)
Comments are closed.