The Science Behind Sam Sulek’s Training

[@JeffNippard]

FOOTNOTES: 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: 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.

[@nprpps]

Jeff nipples

[@thekapilsony4447]

Hey

[@COWP]

The scientific method + Gym = perfection

[@jarrettclopton5881]

Do these studies surgery people of different athletic levels? Is 6-8 sets per muscle group for all levels fitness?

[@knurevicz]

How long did it take you to make this video?

[@pimpmac4993]

Sam Sulek probably watching this and is like “looks like I gotta do more tricep push downs ”

[@BachelorOfMartialArts]

😂😂😂

[@TheAngelsKill]

Sam Sulek watching this and is like "looks like a little guy has an opinion on a real bodybuilder"

[@razerro7925]

@@Grumpyoldman666nah

[@alessandrot9877]

he ain’t watching no science based lifters

[@Para-Malice]

​@@TheAngelsKilllol sam doesn't take himself that serious. he's a lot more down to earth than that.

[@noonewillknow1767]

When Sam was a beginner he said he watched Jeff Nippard, and he recommended that people watch him too. This is really cool, or should I say, fuckin amazing that Jeff Nippard is now making a video about sam.

[@ianoblen8900]

This is an underrated comment

[@iitzketchup7374]

Do you know in what video he said that?

[@iitzketchup7374]

Nevermind found it

[@nicolastoro4594]

I started following Jeff nippard because of that video from Sam

[@chrisgm13]

@@iitzketchup7374which video was it?

[@SlurMaster9000]

"Studies show triceps are 4% of your muscle, but quads are 30%." Sounds like I need to work triceps 7.5x harder for them to catch up to my quads. **gunshot sound effect**

[@jamessalazar302]

Uncle Dom would be proud

[@johnsmoak8237]

This is honestly not a bad idea Triceps are the most underrated muscle Look at calisthenics He's a calisthenics guy but as a body builder and everyone is soo jelly

[@HunterHayes-rs2yi]

@@johnsmoak8237 wow I didn't know that. I knew he was a competitive diver.

[@johnsmoak8237]

@HunterHayes-rs2yi I'm sure he's still competitive at diving tbh, he's pretty good at body building too so I imagine that same discipline is there

[@HunterHayes-rs2yi]

@@johnsmoak8237 yeah gymnastics would make sense. The photos I saw of him in high school he had a very good physique already Thanks for the info 👍👍.

[@DarDarBanks1]

This was a very respectful critique in my opinion. And yes, I’d love to hear more about his diet.

[@hihtitmamnan]

nuddles doesn't sound like a good idea lol

[@C4F10]

brooooo his diet is ass lol

[@xaver7945]

bro found the perfect excause to watch every single sam sulek video

[@Cheesecakeboi5]

Ikr but bro still critiqued Sam last time I checked this poser can’t hate on Sam if he is not as big as Sam

[@kiisseli6759]

@@Cheesecakeboi5well no shit hes natural😂

[@melih.akrsuu]

Ah yes excause my favorite word in the dictionary

[@lapio8222]

@@Cheesecakeboi5 This is the most hilarious meat head comment ive seen

[@Cheesecakeboi5]

@@lapio8222 did u just call me a meathead ?

[@CommanderShiz]

There’s fans of Sam who watch a video here and there, then there’s super fans who watch Sam everyday. Then there’s Jeff who watched every single set, wrote it down, then makes a video about it. Be like Jeff.

[@KemIsLost]

😭😭😭

[@momentous340]

If you find that worthy of your time, happy writing!

[@gavinperkins9850]

And somehow still doesn’t know he did WAYYY more than 9 sets of calves

[@filipek7553]

Not really... Sam mentioned that he training calfs everyday...

[@minupakumarasinghe3446]

@@gavinperkins9850That part of the video made make actually laugh tho. It's just a funny mental idea.

[@ezanaberhan9757]

I dont think even sam knows this much abt himself💀

[@shehzaadful]

Surprised to see in this video there was not even one perfect rep but Sams physique is out of this world

[@Awngelo]

@@terreausore2435bovine 😳💀

[@piercearora7681]

​@@terreausore2435 Don't forget being young and fantastic genetics, and yeah, all the drugs

[@ahmadazem4167]

​@@shehzaadful drugs

[@brandonroberts586]

​@@ahmadazem4167Bro still puts in the work 7 days a week probably harder than you

[@jdiaz4877]

I learn from Sam that I was not pushing myself hard enough through workouts and was undermining my strentgh, I don't push myself to failure but I appreciate seeing someone put their workouts out there for everyone to see it takes guts to do that!

[@jdiaz4877]

@DASO_MILITIA TREN: Train, Rest, Eat, and Nutella? LOL

[@aneeshprasobhan]

careful, he's on gear so he can risk it and push to failure always. Normal people need to be careful.

[@aiden8185]

@@aneeshprasobhanon gear or not u should push yourself to failure how are u ever gonna get stronger if you never push those extra reps, even if u can’t get a full rep out still push and try.

[@aneeshprasobhan]

@@aiden8185 tell that to my 2 trigger fingers and Calcified tendons in both quadriceps.

[@mutantraze3681]

@@aiden8185pushing til failure has shown time and time again to not effect your actual gains. You only risk injury by pushing like that

[@joshoprayy]

Jeff the type of guy to jump on a trend for views but provide excellent data driven advice at the same time.

[@Di_yay]

Saying it’s just for the views is pathetically perfunctory

[@josue.ortega]

Everyone is in youtube for the views, but some actually add value with their content

[@kwasiasem]

i mean this video is made after the whole sam sulek train for critique content simmered down

[@NoNameEst1992]

Calm down D riders. The guys stating a fact and being polite about it. He's not insulting your God. He pretty much clarified everything you all said in his comment already

[@balance2599]

He said some good stuff but the stuff about how if you have more muscles/ muscle mass you should train that region more is so nonsensical it isn’t even funny lol, not scientific in the slightest

[@zeppafloyd]

This is why , not the only reason of course, but a huge reason, Jeff has 4.7 million subs. He watched all of Sams workout videos and then crunched out all the numbers. Damn, that is a full time job. I admire anyone who has that much patience.

[@burlhorse61]

he creates content as a job-so he makes time

[@KLAWNINETY]

Im pretty sure he has a team that helps him do this stuff. Also it's not like you need to watch the entire video to track his exercises/sets

[@BroShed69]

he missed some important stuff, "9 sets this year for calves". Sam doesnt record calf movements he often mentions that hes doing them that day either in the car or post posing.

[@NJ-500]

​@@BroShed69womp womp

[@zeppafloyd]

@@burlhorse61 I guess that's the life of a KZbinr.

[@wesleychapman9001]

We're really living in the greatest era of recorded fitness. The fact we can have Cbum, Jeff, Dr. Mike, Sam and others all chiming in on how we can all get stronger, supported with excellent research and experience, means it's never been easier to get jacked. What a great time to be alive.

[@KwisBwown]

roids

[@SameemMalik]

@@KwisBwown you are acoustic

[@Kilithaza]

Juicers telling you how to train is like billionaires telling people not to buy avocado to become billionaires

[@mobashirmallick0786]

@ Kilithaza Dude juicers / no juicers doesn't matter , it's a personal choice , but even juicers have to perform exercise in a good form to have a good muscle definition , if u use the correct techniques & a scientific method to train , u will have a better muscle definition from ur previous form even if u aren't on roids, yes I agree u will not be as bulked as these fitness influences, but u will be better than ur previous self.

[@yourstrulybostonyourstruly3185]

The Avengers of Fitness right 🫨🙌🏾

[@jhakkashakash3948]

That's exactly why i love Sam's videos. He absolutely loves what he does and he is good at it. What can be a better sight than watching smone chasing his dream and crushing it.

[@jameswood1318]

The lack of A's says otherwise

[@Peehrs]

@@jameswood1318boo hoo let’s see ur physique bro

[@DangerSquiggles]

Don't you think that it is disheartening watching him set himself up to crush those dreams by jeopardizing his health?

[@roBuilder290]

@@Peehrs You know he's on tren right? While using Tren you can do ego lifting, but naturally no you will be fucked.I almost was in hospital because of ego lifting

[@lennertcornette]

@@DangerSquiggles Exactly. Why do people look up so much to streamers, plastic surgery addicts, scammers, juicers etc.... It's so weird.

[@snappy_.]

Sam out here getting free analytical analysis’s

[@hoyasfan459]

Your comment sounds like it's from the Department of Redundancy Department.

[@user-fs1lc2cj5s]

“analyzing analytical analysts” -King Los

[@blondeddd]

@@snappy_.you just look stupid dawg

[@bipedbooby6118]

@@snappy_.​ This was the comment he posted - "I love how Sam goes in the gym with a plan for what he wants to accomplish, but not tied to specific exercises. He knows that he wants to target a muscle and use high volume to overload it and stimulate growth. The gyms that he goes to are extremely busy. Most people would get frustrated and either walk away or do an ineffective workout. He's knowledgeable on lifting and knows his body. **There's nothing wrong with his program.**" Looks like a sulek fan. I think he got offended.

[@danm8004]

@@bipedbooby6118 relevant to this discussion how?

[@adambaxter7380]

As far as riding the "Sam wave" goes, this is one of the better videos I've watched.

[@himeshsinghshishodiya]

Yep. We can at least learn from this video unlike all those drama videos some guy selling cookbooks makes.

[@adambaxter7380]

@@himeshsinghshishodiya Lol, the Cookbook-Clown was who I was thinking of on the flip-side.

[@awesomeelk2920]

I don't agree with a lot of what Greg says. But the things I do, no one was saying before him. His low calorie high volume food theory and hacks (smart pop corn, lettuce wraps) were game changers in this fitness space that most copied after. Just because Jeff and him have beef doesn't mean Greg is always wrong.

[@tastytucker981]

@@adambaxter7380 Ah the Turk Trafficker

[@adambaxter7380]

@@awesomeelk2920 Popcorn and lettuce wraps were around before Greg. Maybe he brought the message to another group of people, though? And no one said Greg was always wrong. Some of his videos are very good - usually the ones where he isn't piggybacking off of someone else and he's just talking about training or nutrition. Problem is, those videos are few and far between at this point.

[@ltanella3404]

6:15 bro.. what?? You counted how many sets hes done on all exercises this year!? That is commitment, that is commitment to your audience at its finest.

[@zachf5019]

@@HerenciaMadreHe counted every set Sam did this year

[@aqwdued7777]

When you've got money, you can also delegate tasks like this to people who want money for easy repetitive tasks​@@zachf5019

[@rickyf3628]

He got someone from Asia to count and paid them peanuts

[@ItsChrisFtw]

No, that's called autism.

[@A_Random_Rat]

@@HerenciaMadreno shot lmao

[@hrsn765]

Anabolics work like a charm. If you have a BMI of around 24 with a body fat percentage of 14%, you can expect a FF gain of roughly 8 kg by sitting on your butt with some testosterone for 20 weeks.This is already an example of what it does to your body without doing anything, I believe that Sam Sulek uses a very high dose of steroids, and together with training as hard as possible, these are the results.

[@the-subster]

Anabolics also work like a charm when it comes to heart issues, mood and brain problems, balding, and more. Just saying, don't think the tradeoff is worth it

[@hihtitmamnan]

​@@the-subster true, I had a friend who used anabolics a lot and he wasn't very smart tbh. Actually I believe many younger people could beat him in whatever IQ test (when score is not even based on age).

[@Stevewilldoit96]

His heart will explode in his chest in 5 years. Idk if roids are worth it

[@davidreyesjamison1814]

Bro hacked the algorithm

[@isa-hv1lq]

Literally the first video on my homepage (I barely watch Jeff or Sam)

[@Reppintimefitness]

​@@isa-hv1lq Jeff is one of the best One of the few that's near my level

[@WORKSbaby]

Click baiting clout chasing

[@Oplimary]

@@WORKSbabyhow😂he’s just critiquing Sam’s training, everyone has room for improvement

[@RyanMcDonnough]

Who? Sam? Nah, that’s the tren.

[@supersaiyanbino]

I think you'll never see someone totally ripping on Sam because not only is he a good kid, but he's not bothering anyone...He's just sharing his journey

[@Sun-diver]

How does his meat taste?

[@fiftybones]

i think filming other people in the gym, even if they're just in the background, and then putting it on the internet is pretty shady though. you can tell from the looks it makes some people uncomfortable.

[@warhokn4178]

​@@fiftybonesit's 100% legal and completely normal. In fact the only way to not be on camera is to not be in public. You have no expectations of privacy in public and you have to deal with it

[@fiftybones]

@@warhokn4178 it might be legal, but it's still shady, and being at a private gym is not "in public". a gym would be fully within their rights to have a no camera policy.

[@fnp-_-dtm3962]

⁠​⁠@@fiftyboneshow is that shady though? and of course a gym would be able to have a no camera policy because it’s there gym. i’d understand if he was recording in the bathroom/lockeroom but he’s doing this on the main floor and he’s the main subject in the frame for every shot.

[@patrickbateman4541]

Who wouldn't want triceps being 25% of your total body mass 🗿🗿

[@Danheron2]

Lol I actually kind of know why that is because I watched Sam suleck pretty much he saw the picture of Lee priest, flexing in front of Tom Platz, and decided that that was his goal, which to be fair..

[@loganwolv3393]

I wouldn't. It's one of those muscles that i don't truly enjoy training since i don't have a good mind muscle connection with them, if anything i'm connecting with my elbows more. I would want biceps to be 25% of the total body mass.

[@ralphsawe7175]

right lol

[@trainedforthis]

@@loganwolv3393you might not be stretching the head enough, and don't load your elbows with the weight. try relaxing your back coupled with an anterior pelvic tilt while arching your lower spine, then you should feel the weight stretching and loading your triceps muscles. (this is done best on an overhead tricep extension w/ a 10in straight bar)

[@connerneibert5811]

@@loganwolv3393then start training triceps more lmfao why would you want to get shittier at a muscle you’re shitty at

[@solanabailey8511]

I find your videos fascinating even though I’m basically a beginner at the gym. Thanks so much

[@laxrie12]

Keep going!!

[@chaoticblaze306]

The only thing I would add is that Sam does most of his calf training off video, as well as his adductors. That does add a lot of unknown sets to the mix.

[@PsychedellicaMitch]

he trains calfs like every 2nd day i think

[@mearsite]

@@PsychedellicaMitch every 2nd day? wow that's quite often. He really loves his calf training then.

[@efiestin5436]

Hasn’t he mentioned how his calves are fine to his lacking and he doesn’t train them often?

[@walkerhnatiw9302]

@@efiestin5436 no I’m pretty sure he trains them every second day, but does it when he goes in to do cardio so it’s rarely filmed. At least I remember him saying this earlier in the year but it’s possible that it’s changed since then

[@boyman00123]

Correct

[@kane6529]

This is actual the only useful critic of Sam ive seen. Kudos Jeff, you didnt make it some bullshit personal vendetta but you actually analyzed his training

[@likemysnopp]

yeah but he did miss that Sam have said he does insane reps like 15+ reps. And that he doesnt show all of it in the video since it will simply take up too much time kind of. Idk.. he did say it just one or two times so.

[@piotrgoacki9070]

​@likemysnopp how is 15+ reps insane? Still within 5-30 reps for hypertrophy

[@chrisoliver4663]

@@likemysnopp There's nothing insane about 15+ reps...

[@DaClipPlugg]

Nun insane about that@@likemysnopp

[@kovulion7777]

I love that Jeff Nippard is bascially the mage/nerd/scientist archetype in this RPG world of bodybuilding Sam is clearly a high charisma high strenght type

[@lhuce7586]

Perfect.

[@andresramirez5306]

Perfect analogy lol

[@Danheron2]

Lol you can’t can’t just combine my too passions so casually like that, now I have to think of classes for every bodybuilder, DAMN YOU 😂

[@sfgqk]

I can feel the deep awakening from this sentence

[@minhuang8848]

Sam is like a battle mage or even barbarian, enhancing yourself with rage as a side effect or something

[@oilyvio]

just discovered your channel and im a fan of the scientific analaysis, keep up your work, incredible

[@Paul-yk7ds]

Great video, but a small critique: From what I understand, Sam often does extra sets of calves or forearms off camera at the end of his workouts (after the pump check). So, Jeff said he only did 9 sets of calves, but it was probably more.

[@RubenFRS]

Science based lifter for about 6 years and Sam has actually been a breath of fresh air for me. My routine became too strict, too focused on optimality and I really stopped enjoying the gym, Sam made it interesting again. Just a bro having fun chucking weights around, like me when I started. I have 0 aspirations of ever stepping on stage, I just want to be healthy, strong and jacked, watching Sam train made me realize I don't need to be optimal, in fact it was costing me. Your video on minimalist training really opened my eyes to that before I even ran into Sam. Using his split was able to really focus on each body part one at a time and understand what exercises and rep ranges really work for me. I then built a list of high SFR exercises per muscle from my years of experience, out of the soup of 6 or 8 exercises for chest on the list I can pick whatever 2 or 3 I want when training the muscle depending on how I feel (based on joint fatigue, energy levels, etc) while ensuring variation (incline, flat, stretch under tension, and big contractions). I'm still tracking progress and volume over time as I track everything I do basically in instinct so I can observe in the long run if I'm getting stronger or not. I'm having a blast, in love with training again and making more progress than I think I did in the year before I switched approach

[@user-vv2wx4kc1k]

If only he could catch a breath

[@soonerborn7603]

I always followed such a strict program. I’ve recently decided to have a push day, a pull day, and a leg day. I just set a timer for one hour and just do whatever feels good on those days while hitting the important movement patterns (horizontal push/pull and vertical push/pull). It has made my workouts more enjoyable and less robotic or analytical!

[@slackerm1]

Your muscles don't care about or know what a program is. Just fucking lift

[@tomog1]

same exact experience as me, lol

[@ysq724y]

I love his grounded, roids approach

[@lucascarbia6987]

I used to be obsessed with optimal training. Since I hit a plateau, I've switched to a bro split (just modified according to my goals, the only body part I hit twice a week are legs), and I can say that I'm not only making progress again (even with the rest of the muscles that I train less frequently), but also I'm enjoying going to the gym again, at the time I'm making terrific gains. At the end of the day, being optimal is not important (this is more relevant when you are an intermediate/advanced), the key thing is consistency, and doing things that motivate you, and push you to go all in on every workout.

[@tahayassineabouloifa405]

Same thing happened to me man I was hell bent on tracking everything which led me to lose motivation for the gym but ever since I started doing the bro split again it's been fun

[@yfz450rider39]

That has nothing to do with switching away from optimal. It's just important to switch training regiments. Of course you are going to plateau if you do the same thing over and over for months or years. You can still train with a science backed split but swap the workouts completely and continue making progress. Doing something new will always build progress easier, but again that will plateau eventually.

[@user-rq9ig9bt2t]

Facts

[@isidrogonzalez6529]

Do you feel like your upper body progress isn’t affected by only being trained once a week? I think being able to focus on one body part per day would be awesome to focus and just blast it out but I’m not sure if I would still progress while only doing it once per week

[@Industrious420]

mans wants to be consistently average, nice!

[@amarug]

One thing about the "winging the workout": I have tried to keep up a training schedule since almost 20 years and I basically always started, had an exact plan with writing it all down etc, and then got fed up after a few months and quit for a few years. About 2.5 years ago I decided to do it differently, and just do exactly what you described: on the way to the gym roughly map out a plan for the day and then if I don't feel something that day, I'll improvise around it. It's been 2.5 years now of continuous training. Now, in my end 30s I have by FAR the best physique I ever had... To me, the whole idea of having it all planned out gave me anxiety and stress and at some point I just could not do it. I am really good at living life with "minimal planning". I have managed to get a PhD in engineering and run a company while giving lectures at uni, or recently, learned Japanese to fluency always with the same method. Just placing very rough goals and then winging all the rest. Planning gives me anxiety to the point that I have to just stop everything. My wife is exactly the opposite. People are different...

[@stevenjames5874]

Im there w you: after a decade of lifting thats all i do

[@JL-dance]

damn you've made me realize that all the stuff i've accomplished this year was done using the same method but unconsciously on my part. I just set myself the goal to go to the gym AT LEAST 2 times a week and now i'm going almost every day of the work week. same goes for me learning CAD design by myself, putting rough goals in place to measure my progress throughout.

[@mitchellbenoit6243]

I get that life is no fun without improvisation

[@anaroniak]

BRO, it's so cool to see youtube videos from a person who is actually contributing to the academic knowledge about the discussed topic! Thank u for sharing your knowledge with us 💖

[@jonyjo3622]

Most generic comment

[@jakk221]

trash vid tbh idk why nobody's calling him out bunch of meat riders

[@clarity2115]

bot?

[@senderunknown404]

@@jonyjo3622 correction, most human comment

[@KenStoltz]

Informative as always. It's not really about critiquing Sam - Sam's going to do what Sam's going to do, and it's tough to argue with his results - but breaking down what he does helps me think about my own workouts, and that's the whole point, IMO.

[@dandelius2820]

more people should think like this

[@michaelcassidy1179]

exactly

[@elkaliban]

Wrd

[@joeyhoser]

At a certain point, it's just good fun needlessly nerding out about training. Ronnie Coleman, Dorian Yates, Jay Cutler, and whoever you want to name, all trained very different styles to similarly incredible results. It's like guitar players nerding out about guitar brands and pickups and string gauges, when at the end of the day, working hard/practicing is what gets you where you want to go.

[@DeepSpaceNinja]

@@joeyhoser Do enough steroids and your form, program or all that nerdy stuff won’t matter. That’s what you meant to say.

[@AdrianVisan]

When you want to binge a creator's videos but still have to work

[@IsmailKhan-dp9vt]

Sam used to watch nippards videos now nippard had to make a whole video on him. Way to catch your hero's attention

[@tronjavolta]

6:27 sam in his last video was talking about how much he has been skipping calves lol 😂

[@ThePhysicalReaction]

Jared Feather has a great point for calves, how you can throw in single legged calf lifts (on any elevated surface that lets you fully extend your heel downward for the stretch) between harder sets, and its not physically taxing to get a bunch of calf volume sporadically placed throughout the week.

[@overnightavenger1470]

​@ThePhysicalReaction between harder sets of calves or between harder sets of like chest/back etc?

[@fajnapiczka]

@@overnightavenger1470 the latter

[@overnightavenger1470]

@@fajnapiczka thanks partner

[@ethand2750]

ive gained more calf volume walking up hills every day for the past 2 months than hitting calves in the gym for 12 sets a week for 2 months before that

[@milesgrant3507]

The two biggest science base guys in the fitness industry are both 4'11

[@jared2lit]

Lol facts

[@llewellynjameskinnaird2741]

Who is the other one

[@milesgrant3507]

@@llewellynjameskinnaird2741 The other guy who is short bald bubble gut and has Dr in front of his name...

[@StanHalen1936]

Sam's training aside, his gear regiment is spot on.

[@naantjez]

bro's dead @ 40 but it's effective for sure

[@likemysnopp]

oh you mean his genetics.. which is why what ever he is on works to begin with. Yeah he got good genetics, clearly

[@hercules_144]

Yeah you've clearly never heard of genetics. These guys have rare myostatin deficiencies which is what allows them to get to that size in the first place. Gear plus insane genetics = Sam Sulek/Ronnie Coleman/Jay Cutler and all these mass monsters. If you take gear and don't have the genetics for it, you're not going to look anything like Sam. Trust me. Most gear users don't look that good.

[@hassyg4083]

@@hercules_144 Flex wheeler had myostatin deficiencies he was never no1 . stop the cap already. bodybuilding is not who has the biggest muscles wins you clown . Arnolds era bodybuidlers were smaller and looked better

[@charlesleroq932]

​@@hercules_144looks good? He looks like a condom stuffed with walnuts

[@Dricksus]

dont know if you are *from* Newfoundland, but for some reason I just started going to the gym(literally today was my first day) and your video showed up in my feed and I immediately said to myself, "Nippard sounds like a Newfoundland name" and as a Newfoundlander I immediately subbed lol. Watched a bunch of your videos since and I love it so far!

[@zoomies7098]

Unsure if you have had numerous studies published, but if this is the first one for you Jeff, congrats and well deserved! Proud is an understatement, well done!

[@zoomies7098]

@@Nomad_Skateboarding he’s listed as an author here: pubmed.ncbi.nlm.nih.gov/38249086/ Weird ego statement from you man.

[@sorders9269]

@@Nomad_Skateboarding Jeff is a scientist bruh he literally has a degree in Biochemistry. This isn't just a KZbinr selling shit, Jeff is an actual scientist.

[@swordiexd]

@@Nomad_Skateboarding Well mate, he may NOT be "good" but I am. As someone with a viable PhD in biomechanics (and by all means I'll give you proof if you want), I would trust this information.

[@stovehanes]

@@Nomad_SkateboardingIt’s not that serious. This video is a critique of another KZbinr’s training. Not sure why you’re mad he makes money from a diet app or training templates. He is generally giving out good advice for free to millions of people.

[@friend7681]

@@Nomad_SkateboardingI think you are just making Auge

[@cocacolaskater12]

I think this is actually a pretty good breakdown of a persons training and a good way to look at yourself to see where things can be optimized.

[@apiddycash]

“Only thing natural about that boy is his hat”

[@WORKSbaby]

He’s totally natural your jealous because you don’t work hard

[@StevenWynn302]

@@WORKSbaby😂😂😂

[@VernCrisler]

Gotta love Ronnie..

[@WORKSbaby]

@@StevenWynn302 idk ppl are weird haters if you can’t get muscles in the gym why work out ? Everybody don’t need steroids for sun ppl they don’t even work

[@coolbutnotverycool1440]

​@@WORKSbabywhy are you defending sam here everywhere, this video isnt even hating on him

[@jay2bnvd]

I also cut out the deep stretches to avoid another injury to my bicep tendon and rotator cuff...still getting great gains.

[@kazzyamvs7102]

jeff always knows the best way to get the views

[@naquihasanshamsi9937]

when nerd become bodybuilder

[@eshoosca]

@@naquihasanshamsi9937 most bodybuilders are nerds

[@lestath2345]

​@@eshoosca Most nerds are bodybuilders

[@ChiselledK1990]

As always, a great video, just a couple of minor nitpicks. 1:I don’t think Sam’s split should be classified as a bro split, due to him hitting the major muscle groups once every 4 days, as opposed to once a week. 2: That 13 set chest session was not the norm for Sam, he actually performs 6-9 sets per muscle group for the majority of his sessions. A point that he’s been emphasising during the last few months.

[@zachf5019]

Since January 1st, Sam has done 70 sets of chest, and had 6 workouts. So he is averaging nearly 12 sets per chest day (11.6)

[@Paul-yk7ds]

I thought the same thing about the use of the term "bro split." Sam's split is at least not the normal bro split

[@saucemonster7137]

also, sam has mentioned before that he doesn't record a lot of his sets. for example, he says he does about 5-7 sets of lateral raises/lying face pulls at a time for a shoulders but only ever records 1 or 2 sets because it gets too repetitive. also, about his minimal calf training, hes said multiple times at the end of his videos something along the lines of "this is the end of the workout for you guys, but im gonna go back and do calves," and hes said that he usually does calves whenever they recover, but he just doesnt record it.

[@slackerm1]

@@Paul-yk7dsit's almost as if you can go and lift without putting a magic label on it

[@Awesomenesspersonified]

Sam's popular because he's super chill and nice. He's not trying to educate or sell you anything. He's just being himself and sharing his opinion

[@PlayerSkillFTW]

Gotta love how Jeff points out that with enough anabolic PEDs, virtually anything works for gaining muscle, even doing nothing. Unfortunately, when a lot of PED users hit a plateau, instead of learning from their mistakes and refining their training/diet, they simply increase the stack, because it's a lot easier and more effective. This is why competitive Natties, tend to have a much more advanced level of knowledge than competitive Enhanced (even though the Enhanced are much bigger than the Natties). Don't get 1st place in an untested bodybuilding competition? Simply up the stack. Don't get 1st place in a tested bodybuilding competition? You're forced to refine your training technique/diet. Sam Sulek's technique definitely needs work, and his diet is fucking god awful (he eats so much trash he might as well be a garbage truck), yet he lucked into the genetics that allow him to hyper respond to steroids. It's easy to be motivated to workout, when you're constantly seeing rapid improvements and gains, especially when you're taking enough testosterone to drop a rhinocerous.

[@dontakeshit]

Has he claimed to be natty thoughm

[@Scott-fy7fm]

Sam is also very young, people his age can get results with crappy diets far more than older people can, most people do t start not ing the effects of horrible diet until their later 20s when their metabolism starts slowing

[@Danheron2]

I actually disagree with all of that, some the best most strict form I’ve ever seen was from professional bodybuilders roided out of their minds, in fact it arguably becomes more important because you become more prone to injury, and some of the most jacked natural guys I’ve seen just throw around weights, as for food honestly Sam gets a real bad rap but I’ve watched his full days of eating and outside of bulking he eats pretty normal, and tracks all his macros, health of food when it comes to gaining and losing mass really doesn’t matter just calories in versus calories out and getting enough protein, and this is not a controversial statement. It has been proven over and over not just by bodybuilders. But by nutritionist who will straight up tell you if you eat less food, you will lose weight and if you eat more food and lift weights, you will gain muscle, the food can be protein powder and table sugar it doesn’t matter, like Sam looks the way he does because of steroids, but there are photos of him when he was natural, and honestly he was still jacked The guy just has great fucking genetics and lifts all the time, which is the main thing that will get you Jacked more than food or form is consistency

[@jakk221]

its all fkn guess work with no real scientists in the field. im guessing ur pretty small to be lapping this trash up

[@JKV.]

2:44 idk did you watch that video, he said he dont do full stretch, because he is scared of it. he's seen too many video where bicep snap

[@thehoger7762]

But that means, reduce the fucking weight

[@beefkd]

getting a full ROM on preacher curl's is also a great way to tear your biceps especially for someone who's using gear not recommended

[@Scott-fy7fm]

I've always had the most trouble with biceps, and full extension preacher curls work great for me ONLY with super low weights and high reps not to failure, just as a stretching exercise. When I try doing them as a normal lift fully extended like that it wrecks me for at least twice as long as my normal recovery time

[@martinverma2173]

@@Scott-fy7fmit's a stretched-based exercise so it causes the most muscle damage. they tend to cause the most growth but also the most fatigue. the same is true for incline curls.

[@spangler3901]

Dang is that why I can barely straighten my arms for 4 days after my bicep training 😂

[@Scott-fy7fm]

@@spangler3901 u get that too, I've started laying off doing bi's after back because it just overloads them too much, I make sure a few of my back exercises end the movement with a very hard connection of the bi's. Close grip palms towards you pulldowns are amazing for bi's and they don't strain that part of your elbow

[@jackharrison2334]

Jeff you are a legend. Striving to provide accurate information and being so committed. I love it, keep it up!

[@ynotsammy]

Dr. Mike/Jeff taught me how to slow down my movements with controlled proper movements while Sam pushed me to lift heavy. Putting the two styles of working out together has fixed my form while also using progressive overload to up my strength while keeping that form. Love your videos, Jeff!

[@MegaFregel]

You perfectly described Jeff's "style". You not mixing anything up its just that Jeff teaches optimal lifting and Sam, from what ive seen in this video, is more of a bro lifter.

[@noisyneighbors1106]

Reason he cutting out the bottom half of the preacher curl is so he don't tear his bicep 🤣 anyone who goes all the way down on preacher is waiting for a tear

[@user-gb9lz5ee7g]

Its actually the opposite, if you don’t go all the way down then that part of the motion gets weakened, so if you slip up it can tear because you haven’t trained the entire range of motion

[@GeorgioSubs]

There are things to learn from Sam but if you're natty, don't train like people on 20 kilotons of gear.

[@MCJSA]

My understanding of "using good form" is to reduce risk of injury and to have better control over what you are doing and why. Everyone's anthropomorphics are a little bit different so "good form" often varies from person to person, especially with free weights and compound exercises, but consistancy is what it's really about, not doing everything exactly like someone else.

[@microondasletal]

Exactly. The more experienced I am (been training for +10 years, really really consistently for around 5) the more I get into the "bad form group". And no, it's not bad form at all, I've simply learned what burns my muscles to death and I exploit certain patterns in order to achieve superior growth. And fuck me, it works. Critiquing someone's form when he's actually jacked and experienced and you're far from that level is pretty laughable (not talking about Jeff here). As long as the muscle is actually being worked and correctly engaged, you can achieve failure in a variety of ways, plus not all of us need the exact same form in order to achieve the most hypertrophy. It's funny as hell that virtually everyone has traditionally been critiquing pro bodybuilders for doing lengthened partials (labeled as "bad form" by numerous gym noobs) and now new research comes out to say that they can be just as good as full ROM and even superior in certain contexts. Most of us who are into the intermediate/advanced territory already knew this, and those who were critiquing are now licking pro's asses for doing lengthened partials to failure. This "science to death" belief gets kinda tiring sometimes. 50 years from now someone will look at our current beliefs and consider us morons who knew nothing about exercise. And those who only follow and apply the latest science will unfortunately have to change their opinion a hundred times.

[@dooby1445]

@@microondasletalYou literally couldn’t have been more right. Holy shit what a refreshing comment.

[@4rchim]

good form : the thing that won't injure you and burn the most. yessss xD

[@alejandroortiz1032]

I love how in detail this man went with everything. Great video

[@rpkiller2489]

9:05 Unrelated to the topic but i never though to do Bulgarian split squats like that. Looks a lot more comfortable then your foot flat on the bench.

[@cspahn3221]

the foot flat on the bench is hell

[@Stofanaklifts]

Sam got a free Gym Spotify Wrapped

[@AEKEST]

Good video Jeff. Haven't seen such a breakdown video before.

[@johnreidy2804]

Great assessment of Sulek. I agree with you that training to failure so much can cause problems. When I did it I got injured more often. Thanks again for your spot on assessment of Sulek we can all learn from this well done video

[@Brettsparadox]

Yeah training to failure is great if you're juiced up. If you're natural you'll do more harm then good

[@johnreidy2804]

@@Brettsparadox The worst thing a new trainee can do is copy people like Sam Sulek and others who juice

[@showhq7125]

Jeff how much work went into this! 😧🤩

[@adaytorememberfan121]

I love Sam because he’s honest. The amount of times I’ve heard him say “This works for me but it may not work for you” and then give alternatives. He’s realistic

[@rihasanatrofolo2472]

This dude went through every samnsulek workout video, (which is about 50min long each), and counted everything into a spreadsheet. Impressive.

[@JesseStevenTrumm3992]

Just discovered your videos man, Very glad I ran into them. Extremely formative and amazing at your craft. I look forward to seeing more of your content

[@j-us-t_be-in-g]

Why do y'all drool over this dude?! I don't get the worship. It's out of hand.

[@slimelord314]

Definitely make a video about his diet. I seriously think that might be the most controversial part of his body building

[@tluci]

I'm sure he sorted it out after all the backlash he got initially

[@computerturd123]

Sam's split is literally Push-Pull-Legs + arms/abs as a "rest day", then he repeats. Completely fine

[@AlinutaDee]

Hahahahaa and somehow he talkes about dr mike bullshyte who looks worse than my balls cmon, its so strange man....that guy should not be a fitness anything....his body looks like he drinks beer for a living cmon!!! People hate on Jeff Cavalliere for some fking reason..

[@brunogssouza1]

How can you do a arms day as rest right before a PPL? Makes literally no sense since you will have crushed arms right before a hard sequence of heavy loaded arm exercises as a secondary muscle

[@KanWest-mv6dr]

Sam's training doesn't work for any natty lifter past their beginner years. If you don't take PEDs you actually do need to program your lifts more (if you're past like 3 years of experience) And the way he executes that program is nonsensical for people who do not have hyper-recovery.

[@DutchDukeMan]

6:25 Sam (at least used to) trains calves every single workout. he doesn't record it just like he doesn't record his cardio. so it doesn't matter what muscles he' training that day he will end his workout with calves he might still do this but i haven't watched his stuff for a while

[@CreeperKiller420]

11:25 don't know if it's intentional or not, but kind of looks like Sam is making a b with his arms. Clever if so.

[@Butcho22]

Analyzing someone who's roided to the gills doesn't interest me tbh

[@symmetrydprk]

we call drugs "supplement" now?

[@melchiordelaunay2539]

"anabolic enhancement" is already pretty clear.

[@nowahblanco9935]

you probably bench the bar

[@Koshceck1]

This dude is a nice polite person so saying it that way is a good way to not sound like a hater. He clearly isn't one.

[@disposablehuman1776]

You forgot the 1100 grams of tren.

[@gaaaws]

And 1 pill of uranium each day

[@iantimothy693]

Anyone on gear can get big regardless of their form and routine, as long as they're in the gym and giving all their effort. Sam knows that he needs to maximize the gain while on cycle and train to failure most of the time as recovery isn't an issue.

[@Sol4rFl4r3]

Exactly, u can do anything and grow, this whole vid is a waste of time

[@jondavid1071]

Not without genetics. Woody Allen could have been juiced to the gills but never would have looked like Arnold. Structure, muscle attachments, neurological efficiency, bone size, ability to go all out all are more important. Also if juiced receptor response is another consideration.

[@justsomeguywhoneverdies9210]

​@@Sol4rFl4r3 then why my arms don't get bigger when I play soccer all the time

[@Sol4rFl4r3]

@@justsomeguywhoneverdies9210 cos u aint on juice and the point was that u can just carry groceries that are somewhat activating and still benefit lol, but your comprehension skill lacks, on juice you can normally work out and outgrow natties without keeping strictness for ages except for eating

[@rbdchannel2009]

Natty gains right 😅

[@blackdynamite_5470]

Just like The Rock

[@jodintrumata550]

This kid won’t see 35

[@paravirallinen]

11:03 "Her workouts" Miss Sulek is ripped for a woman

[@m.abhishekvarma3655]

Hard

[@eiichirose]

Hard workouts, Indian detected

[@toheebowolabi9122]

Sam Sulek is another Rich Piana. I don’t see him reaching 40 at this pace: I can’t imagine how much gear he’s blasting.

[@RezaQin]

It's just steroids. That's all

[@j_g9724]

0:01 Chloe ting has wayyyyyy wayyyy more subscribers than Sam sulek right now

[@zackforster7621]

The graph doesn't show subscribers. It's based on google trends, not KZbin

[@zz-rb4bc]

She's not as relevant as sam

[@user-od9ki3np1k]

Chloe WHO?

[@sinusoidalwave]

that's not chloe ting :3 that's leanbeefpatty

[@AlienRino]

Chloe ting also seems to have a more let’s say diverse audience than gym rats

[@extremeencounter7458]

This guy's heart has gotta be huge man, won't last long

[@blake.everyday]

I'm glad that you say opinion for everything you don't have scientific backing for. That makes it easier to choose what information to take seriously.

[@didrik3631]

I'm going to put this here, I have found that training and pushing yourself harder for every workout (normal progressive overload works too) but pushing to the point that you're body has to change how quick it is at recovering, gives the best results.

[@coco_branchflower]

For training split, im working on how I train. Here’s my training split: Monday: Arms, Chest Tuesday: Delts, Back Wednesday: Legs Thursday: Rest Friday: Arms, Chest, Back Saturday: Delts, Legs Sunday: Rest Is this a good training split? I wanna make sure because this is one thing that I’m worried might lag my growth behind, and even tho I am seeing muscle growth and strength increases, I wanna make sure my workouts are as optimized as possible so my muscles get the quickest growth.

[@johanschneider4802]

One of the most in-depth analyses i've seen! Also I HAVE TO know what that t-shirt you're wearing is from, looks so good :O

[@GEO-CHRIST]

Many Guys on gear don’t go for the full strength. Many muscle tears happen when you fully stretch the muscle. The gear strengthens the muscle quicker than the tendons and they go pop when increasing weight.

[@camaec]

I will say I bought jeff’s power building split, and right now am doing sam’s split. My strength skyrocketed doing jeff’s split, but I will say I feel that my pumps and size growth has been a little better. Could just be the amount of rest that i’m getting now compared to the power building split. Overall it’s all about what goal you’re training towards.

[@3rd_Coast_Outdoors]

This style video done on a few different lifters would be amazing. The analytics Sam could pull from this is invaluable.

[@thailandfruitmonster7315]

As a former competitive athlete, he made the transition to bodybuilder naturally. That's why his intensity is through the roof. Simply moving his focus to another activity. Versus the non-athlete that decides they want to start working out. The mind set is very different.

[@Adam-fl9uc]

Bench tricep deepest extension is when the arms are bent at the bottom, not at straight arms level, it does not work the same way as bicep curls which are extended the most at straight arms

[@jasonolafami4528]

Haven't hit a plateau yet but my biggest problem was not counting my sets per muscle per week and progressive overload. Since i staryed doing that i realized that i am making good progress rather then being in a pleateau. Each week i am increasing my reps by one before eventually going up in weight.

[@sneakyturtle4423]

Don’t lie, this video took forever to make hahah. Super impressed with the detail.

[@ugenegareth9339]

I answered and said, "If I have found favor in thy sight, O Lord, show this also to thy servant: whether after death, as soon as every one of us yields up his soul, we shall be kept in rest until those times come when thou wilt renew the creation, or whether we shall be tormented at once?" 76 He answered me and said, "I will show you that also, but do not be associated with those who have shown scorn, nor number yourself among those who are tormented. 77 For you have a treasure of works laid up with the Most High; but it will not be shown to you until the last times. 78 Now, concerning death, the teaching is: When the decisive decree has gone forth from the Most High that a man shall die, as the spirit leaves the body to return again to him who gave it, first of all it adores the glory of the Most High. 79 And if it is one of those who have shown scorn and have not kept the way of the Most High, and who have despised his law, and who have hated those who fear the Most High -- 80 such spirits shall not enter into habitations, but shall immediately wander about in torments, ever grieving and sad, in seven ways. 81 The first way, because they have scorned the law of the Most High. 82 The second way, because they cannot now make a good repentance that they may live. 83 The third way, they shall see the reward laid up for those who have trusted the covenants of the Most High. 84 The fourth way, they shall consider the torment laid up for themselves in the last days. 85 The fifth way, they shall see how the habitations of the others are guarded by angels in profound quiet. 86 The sixth way, they shall see how some of them will pass over into torments. 87 The seventh way, which is worse than all the ways that have been mentioned, because they shall utterly waste away in confusion and be consumed with shame, and shall wither with fear at seeing the glory of the Most High before whom they sinned while they were alive, and before whom they are to be judged in the last times. 88 "Now this is the order of those who have kept the ways of the Most High, when they shall be separated from their mortal body. 89 During the time that they lived in it, they laboriously served the Most High, and withstood danger every hour, that they might keep the law of the Lawgiver perfectly. 90 Therefore this is the teaching concerning them: 91 First of all, they shall see with great joy the glory of him who receives them, for they shall have rest in seven orders. 92 The first order, because they have striven with great effort to overcome the evil thought which was formed with them, that it might not lead them astray from life into death. 93 The second order, because they see the perplexity in which the souls of the unrighteous wander, and the punishment that awaits them. 94 The third order, they see the witness which he who formed them bears concerning them, that while they were alive they kept the law which was given them in trust. 95 The fourth order, they understand the rest which they now enjoy, being gathered into their chambers and guarded by angels in profound quiet, and the glory which awaits them in the last days. 96 The fifth order, they rejoice that they have now escaped what is corruptible, and shall inherit what is to come; and besides they see the straits and toil from which they have been delivered, and the spacious liberty which they are to receive and enjoy in immortality. 97 The sixth order, when it is shown to them how their face is to shine like the sun, and how they are to be made like the light of the stars, being incorruptible from then on. 98 The seventh order, which is greater than all that have been mentioned, because they shall rejoice with boldness, and shall be confident without confusion, and shall be glad without fear, for they hasten to behold the face of him whom they served in life and from whom they are to receive their reward when glorified. 99 This is the order of the souls of the righteous, as henceforth is announced; and the aforesaid are the ways of torment which those who would not give heed shall suffer hereafter." 100 I answered and said, "Will time therefore be given to the souls, after they have been separated from the bodies, to see what you have described to me?" 101 He said to me, "They shall have freedom for seven days, so that during these seven days they may see the things of which you have been told, and afterwards they shall be gathered in their habitations." 102 I answered and said, "If I have found favor in thy sight, show further to me, thy servant, whether on the day of judgment the righteous will be able to intercede for the unrighteous or to entreat the Most High for them, 103 fathers for sons or sons for parents, brothers for brothers, relatives for their kinsmen, or friends for those who are most dear." 104 He answered me and said, "Since you have found favor in my sight, I will show you this also. The day of judgment is decisive and displays to all the seal of truth. Just as now a father does not send his son, or a son his father, or a master his servant, or a friend his dearest friend, to be ill or sleep or eat or be healed in his stead, 105 so no one shall ever pray for another on that day, neither shall any one lay a burden on another; for then every one shall bear his own righteousness and unrighteousness." .....2 Esdras 7:75 ////////////////

[@davidhoughton5597]

I’ve got Jeff’s PPL program, he’s so clever. One of the very few fitness coaches I’d listen to.

[@trn1446]

9 sets for his calves? He said plenty of times that he does 8 sets of calves every day, he just doesn't record it. If he skips calves he says it. It's a lot of volume, especially for calves, but i guess it works for him.

[@tspunkle42]

I fucking love Jeff’s work and how his brain puts these videos together. They hit me right

[@drive7]

Conclusion: if you take enough PEDs to ensure you won't make it to your 30th birthday, you'll get swole.

[@tluci]

you must be miserable to say something like that

[@drive7]

@@tluci Not at all, I'm just an old dude who's been lifting weights for 30 years and have seen steroids kill a lot of people.

[@tluci]

@drive7 he's taking safe doses so he will be fine

[@noahmidgette3943]

Someone else has probably commented this but you should make this a series for other iconic figures from bodybuilding and powerlifting.

[@analogcrunch4716]

Mike Van Wyck mocking you in his new video is hilarious 😊

[@nicksytc9249]

A video about how you pocket watch a creator so badly couldn’t be me 😭😭😭😭☝🏽🤓

[@Eric-bh7jy]

Sam Sulek is on the juice. That’s why he is that big period. He works out a lot and he would be big, but no where near without the juice.

[@danteghazizadeh1656]

People are calling it nerdy that he watched every Sam video of the year. I call that commitment.

[@999tillitsover]

pls do the break down of his diet!

[@vernunftiger]

Not ripping on Sam, but he's a great example of how far really good genetics, good discipline, a great attitude and a shit-ton of gear will take you.