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.
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
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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).

[@athleanx]

VIEWER GIVEAWAY

[@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.

[@garrettchavez8156]

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

[@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!!

[@nomnomyourmom]

Green

[@Alex-ip1dn]

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

[@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.

[@gungaro7428]

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

[@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.

[@Kostadin_Arolski]

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

[@ankanroychowdhury8192]

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

[@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

[@011keepers]

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

[@joshuahorn4967]

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

[@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.

[@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.

[@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!!

[@peterlechowski2691]

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

[@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

[@jacobillikainen2217]

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