I conducted an in-depth analysis of Sam Sulek’s workout videos from this year. He completed a staggering 460 sets, prioritizing triceps, which accounted for 25% of his total training volume. Conversely, glute training represented a mere 1% of his overall workout regimen. A striking 96% of his sets are performed to failure, a figure that rises to 98% when forearm exercises are excluded. While this high volume of failure training could pose recovery challenges for many individuals, Sam appears to manage it effectively. His most frequent rep ranges fall between 4-7 and 8-12 reps, both conducive to muscle hypertrophy. However, his range of motion exhibits inconsistency, often starting with a near-full range but diminishing as fatigue sets in. Ideally, incorporating a deeper stretch in more exercises could further optimize his training. Despite some areas for potential improvement, Sam’s dedication to consistent, high-intensity training is undeniably impressive.
His most common rep range, a tie between 4-7 and 8-12, is generally considered ideal for muscle growth. This focus on hypertrophy-inducing rep ranges likely contributes to his significant muscle development. While consistency and hard work are paramount, optimizing training variables like range of motion could potentially enhance his progress even further. Maintaining a consistent full range of motion throughout each set is crucial for maximizing muscle fiber recruitment and minimizing the risk of injury.
Focusing on maximizing range of motion, especially under fatigue, is key for optimal muscle activation and growth. A deeper stretch can enhance muscle fiber recruitment and stimulate greater hypertrophy. Although Sam demonstrates impressive dedication and intensity in his workouts, incorporating a more consistent range of motion could lead to even greater gains. His commitment to pushing himself to the limit in nearly every set is undoubtedly commendable and a testament to his dedication to fitness.
