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.
Nutrition and Training Guides Here - athleanx.com/x/sam-sulek-ranked
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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.
For a complete step by step workout and nutrition plan that will help you to reach your goals, be sure to head to athleanx.com
For more training and nutrition videos, be sure to subscribe.
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).

[@athleanx]

*VIEWER GIVEAWAY* - I’m giving away my brand new complete 90 Day Beaxst PPL program to 40 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts. giveaway.athleanx.com/ytg/sam-sulek-ranked If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

[@itstoasty7089]

First but never win :(

[@englewoodmusic]

😢

[@multifandom6604]

​@itstoasty7089 it's random

[@vixaa]

Zamn

[@bowskee]

are u jealous of Sam ?

[@johnprager662]

I like Sam's videos because they aren't loaded with cheesy over-the-top editing and clickbait titles. It reminds me of old youtube when people just filmed themselves and didn't worry about the algorithm or hiring editors to bring in sound effects and slick animation.

[@Lord_Bones]

super rich piana vibes

[@TYPHONart]

If the content is good, there is no need for all the fancy editing XD

[@blanchewarren4888]

The guy critiquing is a 140 pound fucking geek too lol

[@GrowlingBearMedia]

I think in this case,... That fancy editor is Jessie ! :p

[@ryangallagher6356]

Jeff gets roasted in his own comments

[@garrettchavez8156]

What I appreciate is that he critiques Sam but doesn’t belittle him. I’m glad this isn’t that kind of channel

[@R-Lee-]

What channels belittle Sam?

[@aheenrahman2802]

Sam is too huge to be belittled

[@damiangemanaru2128]

@@R-Lee-Greg Douche

[@vivarantx]

he would crush Jeff in 5 seconds, I dont think he's belittling him, Jeff's been respectful

[@Hayden_O]

Normally I’m against these types of videos given how antagonistic they usually become, but Jeff approached this with respect. He thoroughly explained his points while offering his own advice, and often did a far better job than Sam making these concepts understandable. This is why you’re the best!!

[@Asidelove]

He technically never said it was bad. Just that it was for Sam not everyone

[@Empty12345]

​@@AsideloveJeff is basicly saying that it's bad advice & shouldn't follow it, but Sam you do you.

[@reecejoyce5183]

Jeff always does... unlike some others

[@alexandertoro6984]

​@@Empty12345You're not getting that freaky pump I guess

[@Empty12345]

​@@alexandertoro6984 I don't know what you mean with your comment. You always get a "freaky pump" if you train to failure or beyond failure.

[@gungaro7428]

Man i just have to say Jessie's transformation is amazing, it really goes to show what proper exercise and diet can accomplish.

[@TheErikk69]

yea his strength gains are insane, he suits powerlifting too i guess, he's never tried to build a physique

[@dominiclipari]

*training and *nutrition

[@woutervanteerling]

Whooo its crazy! Very good progress

[@TheWolfgangGrimmer]

@@dominiclipariBeat me to it.

[@Tad1945]

What about Sam’s body transformation ?

[@Alex-ip1dn]

Jesse bending the bar on that deadlift! Way to go man. It's been awesome seeing your progress.

[@bluecollarloser6654]

Yeah i LOVE when people can shit on Jessie or Jeff and diss the goals Jessie has made. I was in prison doing 450 pound deadlifts and I'm 5'6 and weighed 190. I didn't have access to nutrition like Jessie does on top of things like Protein Powder and other supplements, so his progress is believable. So anytime people criticize his Deadlifts I'm like please.

[@nomnomyourmom]

​@@bluecollarloser6654what's your nutrition in prison?

[@bluecollarloser6654]

@@nomnomyourmom well i went in at 250, was fat lol and came out at 175. No lie. VERY little protein. Burgers and hot dogs when you get them, all Soy. Bread at all 3 meals. 4 slices each meal. Only protein would be from the milk from a milk carton for breakfast Most lunches would be pasta and crappy sauce lol. Dinners would always vary but pasta and salads. Then some nights say on Monday with liver, it was so gross you skipped it On average you're eating 700-800 calories, i would buy peanut butter on commissary every 2 weeks and no lie, i had plenty of nights where dinner was peanut butter on a spoon or just plain bread I would bring back from the mess hall. It was hell lol

[@Somtric]

Calm down little guy.@@bluecollarloser6654

[@bluecollarloser6654]

@@ap80shg well I said they GAVE us 12 slices of bread. I didn't say I ate all 12 slices lol. Honestly most days I would give them to other guys who had pb and j from commissary or if they got a package with say a summer sausage in it, or added bread to the ziti they got in a package. Also during say breakfast you would get ONE ladle of cereal and the ladle had to be literally cut off at the top evenly and the guards would watch. So breakfast was one milk carton and one ladle of bran flakes and 4 slices of bread. So on average if you count the actual food and not eating bread literally 3 meals a day 7 days a week, 800 calories is being generous lol cause lunch and dinner was sugar free kool aid Also most guys go to rec at least twice a day if not 3 or 4 times. Factor in breakfast is at 7 am. Am rec was 9 am. 2 hours. would lift an hour. Lunch at 12. PM rec was 1pm-3pm. Evening rec was 4pm-5:30pm. Then dinner at 6. Then the final late night rec was 8pm-10pm. I jogged literally 7 days a week on top of basketball daily. Factor in literally lifting weights daily. But your last meal is 6pm and don't eat again until 7 am. 13 hours later. And sometimes dinner WAS that inedible so you would skip it and just wait until breakfast. Which is why I stated some nights I was literally eating spoons of peanut butter just to have anything for 13 hours lol

[@nomnomyourmom]

Green 1:45 Training Split 3:05 # of Sets 5:20 Intensity 8:40 Progress 16:15 1 Arm Pulldown 17:20 Bulking Blue 4:05 Rev Pyramid 7:15 Partial Rep 12:30 What feels right Red 9:50 Functional Training 11:10 Strap 13:30 Training Legs 14:30 Lying Facepull 18:50 Calorie Deficits

[@Ichangedmyusernameandpfpidkwhy]

Thanks

[@bharathremanan1634]

Lying face pulls are good with less weights actually..

[@MoreBuffMoreMuff]

Partials are great for certain movements, like side lateral raises.

[@racheljackson262]

Don't even know how you expect anyone to even take you seriously with such PFP.

[@pagirios2285]

yea thats what he said in the video bozo@@bharathremanan1634

[@rushchax]

I admire the way you try to come up with some fresh content Jeff. Its not easy to keep this going for fuckin years.

[@uziboozy4540]

Hasn't he been doing KZbin for like 12 fucking years or something? Incredible

[@bnort4933]

Been following Jeff’s advice for over a decade, back when he was in the OG gym with the “brick walls” Curate the content you watch. It will help immensely.

[@agitatedaligator5340]

Fresh content? He’s literally riding off of what is popular in the fitness industry 😂 I love his videos including this one but he’s not exactly reinventing the wheel

[@nomnomyourmom]

​@@agitatedaligator5340here comes the whining fatherless kid 😂 he's also riding your parent last night

[@Empty12345]

​@@agitatedaligator5340Which is impossible to do forever, but who cares

[@Kostadin_Arolski]

The way Jeff went about everything is so respectful. Class as always. Best fitness channel for ever

[@joshuahorn4967]

I appreciate the fairness that was put into this video. Sam has helped me bring my intensity back. I was lagging for awhile

[@ankanroychowdhury8192]

Jeff is the only fitness coach I can listen to whole day

[@brentkarai5395]

i bet youre skinny af

[@ankanroychowdhury8192]

@@lordeowstheking your wonderful experience isn't necessarily applicable for everyone....So, go drink your PED shake and sleep tight.

[@Just3inchesunder]

​@@ankanroychowdhury8192I can't read that comment but I can tell I'm on your side lol

[@raygengamer8440]

Heed

[@DaLordIsBack1]

Nippard is pretty solid yeah

[@tylermasek1127]

I love Jeff’s channel. Sam is very clear on “do what’s best for you” I interpret his videos as “here’s what I do” but I do come to Jeff for all advice on lifting

[@Bardock059]

Idk, Sam gives good advice, better than jeff from long run.

[@nomnomyourmom]

@@Bardock059Lmao can't expect much from this uneducated kid

[@terrence8634]

@@Bardock059 You must be brain damaged. I love sam as much as the next guy, but Jeff gives good advice fro most people, sam does not.

[@samwilson4597]

@@Bardock059 I don't think so since Jeff channel covers topics on athleticism too. but u can get many benefits from any of Sam's videos

[@samsk8s]

real @@Bardock059

[@TheIrishman007]

You’re right, I think we all know that. And I think we can all concur that we take out of Sam’s workouts what does work for us. I’m a fan of both you, and Sam. And having both this readily available, can only be a good thing.

[@boylwo4175]

I like Sam's content because as a beginner, I really struggled whenever I go to the gym without my friends because I just didnt know what exercises to do. Sam's videos really helped me understand what exercises hit which muscle, and also give me a good idea of exactly how much intensity and volume I should be going for. It made it much easier for me to go to the gym by myself. which in turn helps me be a lot more consistent

[@TheSpiritOfTheWest]

Same here. Also it's been 6 months since your comment. Have you made progress?

[@boylwo4175]

@@TheSpiritOfTheWest yeah dude. i've gotten considerably stronger and gained about 30 pounds. Ive stayed consistent but recently im a little less motivated and stagnating.

[@jacobillikainen2217]

Very respectful and positively-focused for such a potentially volatile subject: disagreements over strength training!

[@011keepers]

He works out at the gym I am at, seems like a nice guy, real quiet..

[@Lord_Bones]

tbh this dude has saved my outlook on bodybuilding/fitness. I was stale, stagnant, unmotivated and couldnt watch anymore bodybuilding content with weirdos like Bradley Martyn and the TREN TWINS running the internet. Then this kid shows up and makes rich piana style mini docs talkin about training/school/videogames, no filters, fancy editing or anything and its totally revived my passion for training and getting back into dieting. I think he’s blown up 1. because of he’s massive obv, and 2. he seems like a normal dude.

[@imMATTure]

Facts! Those other dudes always feel like theyre talkin AT you and it feels like Sam is talking WITH you as if youre in the room. In a weird way, it’s as if he couldnt do the lift unless you were there motivating him and in return, hes motivating you like your respected big bro (im way older than him 😂)

[@lawlaw8530]

Jeff, thanks! I always love your videos. 8 years, I have been watching you. Hopefully, you'll never get tired of making these.

[@jayringo77]

I appreciate this breakdown of someone gaining a lot of clout in the fitness world. Makes sense that his advice has different levels of appropriate application.

[@brendanmurray1111]

Great video Jeff, it's great to see the influence you've had on Jesse with his training because it's clear he has progressed heaps since the early videos. All the best Jeff

[@peterlechowski2691]

We just like Sam for his personality and for wearing Converse.

[@PowerofRa_]

I lost 160lbs and then gained muscle and I learned a lot of things from you. They work so well. Always listen to Jeff. I’m a an example of years of his advice.

[@wasichuwacanta7010]

Thanks for what you do, Jeff, and I loved this video! The best advice I ever got was when I had a chance to talk with Lee Labrada back in '88 when he, Berry de Mey, and Jeff Smullen, who owned the Gold's Gym I was managing in CA, came back from Tahiti after doing a photo shoot for Muscle and Fitness (Jeff made the cover, and Bob Paris also did the shoot but didn't come to the gym that day), and Lee told me to alter my workouts by doing heavy sets first (after a warmup) and increasing reps as you go down in weight, and 35 years later and at 70 years old I continue to follow that advice, so I'm glad to see you agree!

[@marioremondino9837]

Most the influencers advice is for them. Jeff’s advice IMO is for everyone. Newbie or pro

[@rustler08]

Most the influencer advice is to make them money*

[@monkeydad22]

Mad respect to Jeff and his delivery of comparing ways to workout from different influencers. Jeff is super respectful and tactful. 👊🏼

[@marcwente8943]

awesome video Jeff! love the positive take! need more of this in the fitness industry.

[@Leo-ov3tz]

Not sure if everyone in these productions reads these. Just wanted to say thank you to everyone from Athlean-X and to anyone else who partook. All of your hard work and insight is extremely helpful. Thank you to all you guys and girls, you’re awesome!

[@SC-ye3kw]

Jesse is the best sidekick ever. Love the humor.

[@RLeeErmy]

Always love seeing more info on proper form and most effective versions of exercises! Thanks for another awesome video! It would be awsome to see a video with you and Thomas Delauer!

[@Sonsho]

I honestly do not remember Athlean's content being this humorous, last time I watched was years ago. Enjoyed the video, pretty refreshing and straight to the point.

[@nassimessayli8845]

Definitely like the fact that I trust you are absolutely genuine in your criticism and support. Means a lot

[@bingzor999]

You forget to explain that when you are on roids you can train totally different. He is honest about this part

[@MattFlyFisher]

Jeff fixed my inner elbow pain with one of his videos and i appreciate the hell out him for that!! Thumbless grip pull ups were the culprit!!

[@mcpartridgeboy]

I have inner elbow pain can you pass the link to that video ?

[@tibitheking350]

I wanted to write Sam

[@jordankent3423]

​@@mcpartridgeboykzbin.info/www/bejne/bZy3f55ppqqogq8si=Kwxg_dW0Jec1Sugh

[@trollloloololooo]

​@@scottbeckman95helped of course(???)

[@tnewcomb74011]

@@mcpartridgeboy kzbin.info/www/bejne/bZy3f55ppqqogq8si=a1--snNdxTgDxuLu

[@PlayingOutsideSomewhere]

Well done I love the parallel comparisons from these two different phases of experience

[@TheTimedCarbGuy]

The best thing about this awesome video is the rating system, jeff. ❤🎉 And the comedy 😂

[@unkn0wnpers0n]

I appreciate your shoulder injury knowledge as it keeps myself from creating a shoulder injury.

[@Yonisaj12]

I just wish Sam a good and long life. Good kid

[@mannyfitness3892]

Great advice my friend, “only do what’s going to benefit you”👏🏾

[@slapaho1234]

very good critique of sam.. and yes facepulls done correctly will blow up your posterior rotator cuff muscles.. looks very aesthetic when flexing the rotator cuff. I blew my left shoulder out 3 times and since the last time I have been doing facepulls religiously for over 5 years now lol never stopping

[@joelmiranda8892]

Man it’s his routine Sams helping people get down his routine Pick what works with you and build your own routine

[@motosagela]

I only trust Jeff. The fact that he is a currently licensed physical therapist is important for me in taking his advice.

[@calebford6318]

Source?

[@motosagela]

@@Mathilda2zero From his website "Jeff received his Masters Degree in Physical Therapy and Bachelor of Science in Physioneurobiology / Premedicine from the University of Connecticut in Storrs, CT (one of the top 5 universities in the country in physical therapy and sports medicine)." But @athlenex can you further give your creds?

[@nomnomyourmom]

​@@motosagelawatch at 0:40 Body Transformation: Jeff Cavaliere (MY STORY)

[@mstilson7355]

Jeff knows a lot and my progression has been learned from him. So thanks Jeff

[@haydenknurck8313]

Another amazing video thanks for the sound advice.

[@fasterthanyou7605]

I’m just finding Sam, so I ain’t an expert and I’ve been watching Jeff for years, but I have a higher level of respect for Sam in one regard. Sam refuses to put others down or make his videos about others, he refuses to get caught in the who’s natty who’s not trend, he also which Jeff left out, prefaces so many times hey this is just what I do, “my point is just go hard, and push yourself if you know ow what your doing and what matters is doing it”. He is trying to softly break the trend of over complication. If something hurts, go stretch and move on to another machine, if a machine is taken don’t swipe on Instagram go hit another machine, be healthy but don’t spend hours a Day obsessed with perfection when you’re just learning and tryin to create habits and not quit.

[@TruePirateKing12]

When I can see clearly that someone is using PED's I am always warry of what they say and do my best to fact check it prior to implementing it.

[@rayafk8502]

Always fact check regardless of who the info comes from.

[@plnkfloydian7814]

I’ve put a emphasis on the tempo of my lifts and it’s made a huge impact

[@nicoreyes3125]

Wym tempo i never heard of that for liftin

[@WZAFitnessBrunei]

Hello sir jeff and bro jesse..im still here following your fitness youtube channel since 2017.

[@valbrend9819]

Sam video is just authentic no bs.. just being real no fancy edit , no script no cheesy sh*t that’s why enjoy em

[@navyseal4000]

For the last one, I think there's a legitimate balance to be had. Calorie deficit is the determining factor of weight loss, but weight is only one variable in a much larger sea of variables for overall health. Still, many won't stick to higher nutrient lower calorie dense foods because they're not as hyper-palatable, so if trying to get on the optimal nutrition isn't sustainable for the individual, it's a bare minimum to find a caloric deficit with hyper-palatable foods.

[@LunarisDream]

It's far harder to maintain a caloric deficit on unhealthy foods because you have to eat so much less. At the same time, if you're only eating carbs and fat, you may end up losing much more muscle while on a cut compared to someone who is eating a balanced diet. In one of Jeff's past vids he talked about how you can make a list of 20 foods to eat, and keep 3-4 of them as unhealthy junk meant to sate your cravings. You are right in that there is a balance to be struck, and that balance is just eating healthy MOST of the time.

[@nboss968]

Sam never said that you should eat poorly just that weight loss is determined by a calorie deficit which is 100% true. He made no dietary recommendations.

[@NITR0Lutz]

When you do the reverse pyramid training, everyone needs a very good warmup to avoid injuries! So with the warmup sets, we shoud name it diamond-training

[@zanewalls4542]

Years ago I read a really good study that came from the Eastern block when things started to open up there. The reverse pyramid was the topic of the study. The Eastern block used to dominate the Olympics yr after yr and the main reason was reverse pyramid. They started with the most weight that they could complete the set with and decrease the weight if needed to complete reps. The reasoning behind this was that you are your strongest on your first set so why not use the most weight you can use at your strongest and decrease form there. I've been doing this for a very long time now and it really works. It makes total sense instead of using a lighter weight on your first set and increase each set after that is the old way because you're exhausting the muscle with the lighter weight before you ever get to the heavier weight. And to add to that take at least 4 seconds on the eccentric rep and you'll get great results as long and you sleep and eat right.

[@TheRandomOpera]

Thanks for the insights Jeff! Just wondering, does anyone know what kind of software or hardware Jeff uses to edit these videos with the blackboard in the background so professionally and seamlessly?

[@PeeDeeJay]

Excellent video. I really enjoy watching Sam. He’s passionate about what he does and seems like a good person, but people need to understand not everything is a one-size-fits-all. This video sheds some light on that in a constructive way. And yes, you made me look 🙊

[@yogoombah2356]

Only proves, that when you're "juiced" enough, anything works.

[@Rhino123freak]

Lol no

[@PickleThePig]

Ok 😂

[@jarellyy3747]

You don’t know how anything works…

[@rev-you1975]

I’ve been a massive fan of yours for quite a while. I also recently saw some Sam videos (presented by vidiq) purely discussing his KZbin success and content creation methods etc. I did watch one Sam video and quite liked the content and delivery. I was sceptical when I started watching your video, but, the minor parody at the start aside, it was objective and informative. Very interesting. Great work as always. Hopefully won’t upset anyone. Hope you are keeping well. All the best.

[@jrmne6198]

Hey Jeff, can you do a video about proper nutrition before, during, and after a training session to maximize gains? I’m 32, almost 33, and I feel like I know my way around the gym pretty well; however, I’ve always struggled with knowing what I should be putting in my body before, during, and after a workout and how long before and after I should be doing it. Thanks Jeff, love the channel.

[@nomnomyourmom]

You mean Supplement?

[@jrmne6198]

@@nomnomyourmom No

[@okachobe1]

Depends on your goals. You cutting? Bulking? Maintaining? There's some macro calculators that will tell you the number of carbs/proteins/ fats to eat based on your activity level

[@mtnlife13]

What I like about Athlean-X is it's science, evidence based. I've seen several feeds/videos where other 'experts' seem to trash your (Jeff's) recommendations or workout suggestions. I'd like to see a video where you discuss their complaints about your workouts. Of course, Jesse needs his input too :)

[@JasonNapalm72]

No form of exercise is truly scientific, there are too many variables to allow it to be classed as true science. Skeletal types, muscle types, diet, environmental factors, levels of fitness and health matters and more. I am a personal trainer myself and wish that it was a science but it's more a guideline and trial and error method. Empirical science is observable and repeatable, the same result always happens as long as you follow the correct procedure. There is no absolute exercise program. Just saying this because I thought there was an absolute science.

[@nomnomyourmom]

​@@JasonNapalm72You have any academic degrees beside your self proclaimed "personal trainer"?

[@englewoodmusic]

I just think a disclaimer should come up before he gives ANY "helpful" advice... for obvious reasons...

[@TheRealDannAlexander]

This. Bravo.

[@klattson112]

"i am on gear ...and go..."

[@mikefetters6674]

He says that this is his style of training and you shouldn’t just listen to people because they’re big, go out and see what works for you. A disclaimer before saying anything would be so annoying 😂

[@Mall_man_]

He tells his audience to use there own brain to determine if his advice is good for them and says that some of his advice he’s just is something that probably only works for him or advanced bodybuilders not every time but often enough that if the viewer blindly follow his advice it’s really there fault

[@jpaulotv247]

So should Athlean X, or do you think weightlifting is really that complicated to require thousands of videos reinventing the wheel?😂

[@Gustavo__157]

You da man! Super informative as always 👏

[@markfox3083]

Arnold doesn’t speak 320 words per minute, more like 80

[@CotaViking]

"Do what you feels right" Amém! You lifted a burden for me, I always felt bad to skip some exercises. Too afraid of injury to make an exiscise feeling that my knee is going to pop (even with right form).

[@cokeweasel1064]

There are ways to strengthen those knee muscles without overloading them. You can't just ignore it.

[@CotaViking]

@@cokeweasel1064 yeah, of course!

[@Overly_Hydrated]

I usually don’t feel the real connection until my second working set. Always thought I was doing the first one wrong. Glad to know I just need more experience

[@pierrea3094]

If you don’t at least have a sizeable pump after your warmup you’re doing something wrong. Get the blood to the area. Every single working set should be on point no excuses.

[@nomnomyourmom]

​@@pierrea3094it's a Warmup, not metabolic training

[@ExplorerBen7]

Make sure you're using 50-60% of max for the warm up set then bump up the weight for the working sets. Sometimes going too light makes it harder to feel that connection.

[@WithTheBears]

The guy is like 21, shooting videos as he drives home. I don't think anyone is taking it as pure scientific evidence. I like Sam. I get he's on a ton of steroids and his diet isn't great. But he just seems like this humble guy with a little knowledge who is giving a really open dialogue about his gym experience and how he finds success

[@daermpenacrespo3282]

Loved Sam Jessy on the video. Nice touch jeff. You guys are the best

[@bluecollarloser6654]

I can only imagine some of Jeff's haters picking this video a part second by second. Even Arnold himself has gone on record various times criticizing some of his older routines. In terms of bodybuilding, spend 5 seconds seeing wtf Ronnie Coleman did to himself. I'll always trust Jeff's advice being an actual fitness coach and using science and facts and logic when it comes to fitness ANYONE can do The Rocks workouts or Arnolds older workouts. Doesn't mean you will look like them. Funny how none of these guys ever break down how much other stuff their doing that isn't in the gym. Excellent video as always Jeff

[@wardidly3098]

I think That If you write like this It must make You smarter than Everybody else.

[@bluecollarloser6654]

@@wardidly3098 lol no I just understand where the space bar is on my phone. Easier for people like you to read versus a wall of text

[@AngelMartinez-of8zn]

His physical appearance and accomplishments not withstanding, I do feel that most of Sam's advice and observations are limited to his own personal experience and not necessarily advice for the masses. People who are born with larger body frames are more inclined to have more of an advantage to lifting heavier and don't know the same struggles of a guy under 5-10. I have seen people reach out to these larger guys for advice and recommendations and their advice is always the same: "Lift heavy and try harder" when I would rather learn from someone who had the same struggles I had to go through. Most guys who have larger frames have no idea how a little extra weight and wrong technique can seriously cause long-term damage. Why in the world would I ask a guy whose 6'-3" - 250 how to bench more. It reminds me of why Frank Columbo was sush a wonderful training parter for Arnold...

[@ivvan497]

I dont think Sam is 6'3". He looks more like average height to me. 5'8"-6ft

[@arashlabafian3490]

Thanks Jeff. I really needed this video. As always love the quality of your videos.

[@danielaleksandrov5701]

LOL you did make me look. I paused and rewinded the video, only to see the fantastic message 😅

[@himanshudimri7827]

Best coach on youtube❤❤love from India Sir❤❤ Been following you and doing your workouts 😊 You are best

[@JoeAuerbach]

Re: form versus intensity, Jeff is exactly right here. The biggest thing is that form isn't hard to learn. Just take like 2 days, learn how to bench and then every set you do (regardless of how intense they are) will be better, safer, and more effective.

[@cokeweasel1064]

Getting your form right is more complicated than that. You've got to fix your posture before you do heavy shit.

[@Tetrahedr0l]

Great video. Educational and respectful.

[@umermahmood9825]

Sweeeet, Freeeeky pump had me rollin with the intro music 😂😂😂

[@rustler08]

The other problem I have with reverse pyramids is that it seems much easier to injure yourself. If your joints or muscles aren't ready because you were slightly off in your form, max weight is really punishing

[@Lowns_300]

It's not the weight, it's if you warm up prior such as stretching, being active, etc

[@marc5162]

no.

[@dneuro2185]

That's why u warm up properly. But i get what ur saying.

[@TwitchCronos100]

It's still weight that you should be able to like 8+ times, we're not talking about a 1 rep max or 3 reps here, the risk of injury is much smaller if you warm up properly with that rep range (8+).

[@MikkoRantalainen]

Looking at the training that Sam does, the only thing that I'm really against is not doing full range of movement. I didn't notice it myself either until I started to watch Athlean-X videos and after that I haven't been able to ignore it anymore. You should always do at least one rep with full range of movement and then it's okay to to partial movement if that's all you can do before the failure. And always train to the failure.

[@crazy75able]

Literature shows that partials at the lengthened position are atleast as good as full rom or might be even better for muscle growth. Of course if you are talking about functional or strength stuff that's another discussion. Also training always to the failure isn't that great. You have to consider your training split. If you train 6x a week and do every single set to failure you would have to deload like every 2 weeks. Unless you are very advanced it's not only counter-productive but also very difficult to sustain (unless we are talking about the fake failure)

[@MoreBuffMoreMuff]

Also depends the movement. Partials on side lateral raises are fantastic and a GAME CHANGER.

[@shoodaboop2762]

Sam always makes it clear to not do what he does blindly and to so what feels right to you.

[@cokeweasel1064]

Doing what feels right to you, is doing it blindly

[@BSVGenius]

Enjoyed video. Thanks !

[@thedukeofdiag8606]

Sam is definitely a gem. I know hes juiced to the gills but for a 21 year old kid his knowledge and dedication is impressive. All of our favorite fitness gurus all talk about how far theyve come since they were young gym rats and freshly certified trainers. Fitness is a life long journey and this kid is off to a great start. Lets just hope the PEDs dont take him from us like they did to rich piana, john meadows and so many others

[@bohldermurray4594]

What’s great about Sam is that he tells his audience to take advice from all sorts of people, not just him. He says the things that he does, or says, may not be optimal for all. He just shows what is great for him, and he obviously has the physique to display that.

[@lorenzoruda3371]

Can’t agree with this. When Jeff diplomatically says “the assistance I think he’s getting “ at the start of the video he is politely referring to the fact that Sam is a steroid abuser. Who here who follows Jeff’s Chanel does so to become substance dependent? What can this guy teach or preach to anyone about well-being. If anything he needs some kind of intervention before his heart gives out. I think in years to come we will have to answer as a society as to why we allow this to come across in anyway a positive message to put out there . Get newbies and youngsters to learn from jeff or other contributors like “strength side”.

[@rustler08]

He has the physique of someone on a shit-ton of drugs. He obviously works his ass off, but let's not kid ourselves here. He's been working out for less time than Jessie, yet looks like a mutant because of how much shit he's on.

[@cokeweasel1064]

He needs to admit he's on something and not mislead people into thinking he's natural. He simply isn't and it's obvious to anyone with a basic understanding of the human body.

[@supersaiyanzero386]

Jesse has a deadlift officially better than my PR! I had to stop for a back injury and I'm just getting back to deadlifting TODAY so whooo

[@thegreatnorthernclasswar]

Absolutely fair comments. Sam gives general advice and does what works for him, which is what everyone should be doing. Try different exercises and methods, you'll know when something feels right. Overall though, Sams advice is solid.

[@Mehdisme]

The Arnold impression had me going 😂😂😂

[@TwanDeezy]

Sam Sulek has really blown up in the past few months! You guys are making his whole career by talking about his workouts! Lol Awesome content as usual, however, Jeff!

[@TPGGamingZA]

Thanks to Sam, I managed to get back into gym. He is my motivation.

[@jagulba]

Hey jeff Thanks for all the good work Can i ask for a video? Can you show us all your favorite corrective exercises? Like face pull, rotator cuff … Thanks 🙏

[@nomnomyourmom]

It's in the dumbbell edition series

[@jagulba]

@@nomnomyourmom Yeah i couldn’t find it…. Do you know what was the title of it?

[@nomnomyourmom]

@@jagulba search athleanx The BEST Dumbbell Exercises edition

[@oohwha]

Calories in, calories out theory for cutting is straight legit!!! When I do my 6-month cut it's 500 calories per day deficit and nothing but Vegan Oreos and Vegan Pepsi... sure I have to deal with scurvy, rickets, heart arrhythmia, depression, anxiety, and frequent trips to the ER for electrolyte rebalancing... but it's worth it because the laws of thermodynamics ensure those sweet, sweet striations, BABAY!!!! Who needs all those extra micronutrients anyway???

[@thefoundationakawoeproduct6103]

You guys are a Godsend! Great content!!!!

[@Dr4g0nW00d]

Finally, someone says IT right to THE core NOT EVERY workout is the SAME for EVERY PERSON find out what works FOR YOU and don't copy EVERY KZbin or TIKTOK influencer

[@DragonBallG69]

Crazy how people can take his advice as gospel, completely discounting the fact that he’s blasting peds likely to an abusive degree. I mean just listen to him talk, he’s struggling to breath and u can hear how much stress his heart is under. I hate how he sets unrealistic expectations for beginners, especially teens.

[@ricottalaw]

PEDs don't automatically invalidate someone's advice. That's a very close-minded view of the world.

[@PickleThePig]

It’s a shame people hate others for living their own lives.

[@DragonBallG69]

@@ricottalaw It does when he’s essentially saying follow my advice to achieve my results, without any disclaimer.

[@DragonBallG69]

@@PickleThePig it’s a shame u exist.

[@hukuhuhuh]

@@DragonBallG69when did he explicitly ask anyone to copy what he does u imbecile ?😂

[@unleadedpaint9130]

The only one I disagree with is the straps getting a red instead of a blue; at some point, lifters will hit a point where their forearms especially will not be able to keep up with the amount of weight their back muscles are pulling, etc., where I do believe the use of straps is warranted. That said, those just beginning will need to take a fairly long time to get to that point (Especially with dumbbell rows) before the use of straps are needed due to the strength of the forearms. Either way, loved the video, loved that there was all love, and really that there was a lot agreed upon the two of seem. Sam seems like a really nice kid.

[@stephenribchester2185]

Agree. I have posted on videos defending Jeff when people have miss represented him but his stance on straps is the one thing I can never agree on. 30 years in the building trade has taken its toll on my elbows. I used to do dumbbell rows without and after a few sessions would get pain in them so could never advance. Now I use straps and a thumbless grip and I have more than doubled the weight in 6 months.

[@nomnomyourmom]

What a d comment, did you not see Jesse DL his pr 560lbs without Strap? DL is your heaviest lift, period. Heavier than any Rows you can do, proving your grip has the capacity to isometrically hold a weight that is much heavier than exercises like Rows. This is the difference between someone who listens to Jeff (being able to do DL pr without strap) and someone who doesn't (have to use strap for Row 🤦)

[@nomnomyourmom]

@@stephenribchester2185 That has nothing to do with this Sherlock You use the strap not because you CAN'T lift the weight, but because you have PAIN in your elbows 🤦which is definitely your fault, don't blame it on "30 years". Double the weight in 6 months after 30 years? Sorry, ain't buying it. Jeff has also trained for more than 30y, let's see the comparison yeah? or keep hiding behind the screen.

[@stephenribchester2185]

@@nomnomyourmom Try reading a comment properly before you reply. I said my elbows hurt because of wear and tear from being a builder for 30 years ( working in construction ). If this is my fault then so be it I had to make a living. I could never increase the weight with dumbbell rows when gripping the weight because of this. I did not say I had trained for 30 years. When I started using straps looking at my notes last May I was doing 22.5 kg for reps. In Sept so actually 4.5 months later I was doing 45 kg. Hardly going to win a prize but a good increase for me. This doesn't mean I doubled my strength it just means I got to my potential in that weight for that exercise and I could increase strength from there as I had taken the fact my elbows ached through gripping away. Yes obviously Jeff is stronger he has a job where exercise is part of it, good on him. You do not have to agree with everything someone says. Jeff is the only YTer who always says don't use straps, nobody else, they can't all be wrong as some train Olympic athletes. Jeff is a good bloke (if you can stand the shouting) . He is no where near as bad as detractors say but not as good as his disciples think. Garage Strength is just one example of someone who is better. Try doing back work on your heaviest sets with straps plus thumbless grip and concentrate on moving your elbows back you may surprise yourself. I will put a thumbs up on the rubbish you have posted and it may alert you to this. You never know you may become more open to what other people say instead of having a closed mind that most have and think everything their favourite YTer says is gospel and any one who disagrees with one or two points is completely wrong. Oh and read a post properly before you comment in future.

[@nomnomyourmom]

@@stephenribchester2185 Then write it properly, is it building muscles or building in construction? Which is it? If you have to clarify yourself then it's not clear enough. If this doesn't mean you doubled your strength then why did you brag saying "I have more than doubled the weight in 6 months"? What you should have done is proper rehab first instead of chasing number. Like Jesse has chip bone elbows, he has to fix all his weaknesses, imbalances, posture issues before he tryna DL 560. You may have "double your strength" but your elbows are still crap, no longevity whatsoever because you don't listen to Jeff.

[@reginaldinoenchillada3513]

Longtime athleanX follower here, i like your stuff for both therapy and workout advice. I like Sam's energy and his attitude is contagious. I was ready for that. It was his talk about plateaus that first caught my eye. I kind of faze out when he gets into the weeds on nutrition. As far as influencers being on gear, i just assume PS: i could live my whole life and never see another vshred commercial. Every time i see that guy it makes me think, how does he sleep at night? At the end of the day, you have to be able to respect yourself.

[@jakubvalenta5403]

The beginning is brilliant!!! I watched it 30 times

[@PaintMasterPoE]

10:18 🤣

[@JonDeth]

*I will say this for him, he has an impressive amount of knowledge about training.* Diet wise, wth do you expect from someone so young still lol. He's young enough that assuming his PED dosages aren't Dallas McCarver levels, the junkfood he eats isn't a whole lot to worry about just yet. His genetic susceptibility to acne on the other hand is the primary reason I can see criticizing his diet choices. I'm middle aged and I'll still start breaking out if I consume too much sugar or worse, corn syrup.

[@benjaminpujols1914]

I used to actually do that start off heavy and then go light now I'm kind of doing it backwards because I'm older and more tired already so I need to warm up

[@SenorJuan2023]

"Oh Sam, Not my face pulls!" .......LOL

[@gmsems]

I keep things simple I love Jeff. I love Sam .

[@Ash_4949]

Jeff will you make a video on reverse grip, neutral grip and overhand grip on both pullups and lat pull down?

[@WeightsNGunz]

Great video. I thought you were gonna bash him and you didn’t. You kept it classy. I love the kid!

[@KillaJay9]

Isn’t he on roids?

[@ironking76]

Duck eggs Mike O'Hearn.

[@bradharfman4052]

Enjoyed this video. Lots of good info to clarify thoughts that Sam has brought forward.