Sam Sulek Workout and Diet Advice Ranked (BEST TO WORST!)

Sam Sulek offers a lot of tips and advice when it comes to both training and nutrition, but is it worth listening to if you want to build muscle? In this video, I am going to break down some of the advice he gives and rank it based on how it applies to those watching. With these rankings, you'll be able to discern what works for Sam and what might work for you.

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With that said, I'm not one to say that anything Sam is saying is bad (I like to keep things positive on this channel,) but there is a criteria for how it applies to the general population. In some instances, the advice that Sam Sulek gives may work only for Sam instead of those watching, some advice may work for advanced level lifters, and advice that works for anyone that is training regardless of experience level.

GOOD FOR SAM
- Functional Training
- Straps
- Lying Face Pulls
- Training Legs
- Calorie Deficits

"Functional" training has its place, especially when it comes to training athletes. While Sam may be more focused on attacking single muscle groups at a time, that doesn't mean athletic movements that incorporate multiple muscle groups should be ignored.

In his pursuit to build more muscle, Sam Sulek uses straps to make sure that his grip isn't a limiting factor. I think most trainees should focus on building up their grip strength to carryover to other lifts, such as the deadlift.

My beloved face pulls are meant to be done a specific way, especially when it comes to its use as a corrective exercise, and Sam's version may work for him, but is not ideal.

Sam mentions training his hamstrings before his quads as way to warm up his knees. While this may work for others, this seems to be a Sam-specific technique.

While I agree with Sam that you need to be in a caloric deficit to lose weight and burn body fat, I disagree in the way he approaches it.
GOOD FOR ADVANCED LIFTERS
- Reverse Pyramids
- Partial Reps
- Do What Feels Right

Reverse pyramids is a technique that I don't suggest for beginners, instead, more for advanced lifters. Following this technique is sure to help in your pursuit to build more strength and build more muscle, but I find beginners will benefit better from following traditional straight sets.

Partial reps are an incredible way to build muscle by extending your set. As long as you reach failure in your set through full range of motion, then I recommend you explore the use of partial reps to continue the set.

Doing what feels right is not for beginners, who would benefit better from a structured plan. Instead, advanced lifters will be the target audience for exploring what sets and exercises work at the moment.
GOOD FOR EVERYONE
- Training Split
- # of Sets
- Intensity
- Progress
- 1-Arm Lat Pulldown
- Bulking

Sam states that no matter what split you follow, you are going to build muscle as long as you bring the intensity required to build muscle. Getting big like Sam Sulek doesn't require you follow some magical, perfect training split.

Another nugget of wisdom that Sam preaches is that an inordinate amount of sets is not required to build muscle. In fact, I have shown on this channel that you can make gains with just 1 or 2 high intensity, all-out sets.

Intensity might be the most important part of training and Sam happens to agree. As long as you are bringing the required intensity, you are going to make gains. This is something that applies to all lifters, regardless of experience level.

Sam mentions that as you make progress, you need to up the intensity each step of the way. If you approach every workout the same with the same intensity or weight used, you are going to stall out and end up plateauing on your gains. As long as you keep training harder, you will continue to build muscle.

The 1-arm lat pulldown is one of my favorite exercises for the lats and I ranked it highly in my back exercises ranked video. This is a great movement that anyone can do and will find progress with.

When it comes to bulking, most know I am never going to advocate for a "dirty bulk" but I agree with Sam that you need to be in a caloric surplus in order to gain size. Sam states that you need to be cognizant of the amount of fat you put on in the process, which I agree with.

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Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).

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