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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.
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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
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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/
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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)
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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).
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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.
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24 comments
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.
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
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