Jeff Nippard scientifically dissects Sam Sulek’s training style
Arguably the most popular influencer in the current fitness industry is Sam Sulek. Known for his simplicity, heavy lifting, and insane physique, Sam Sulek’s training and dieting methods have the tendency to spark debate and gain some serious attention, wanted or not. On Feb. 28, 2024, YouTuber Jeff Nippard who is well known for his scientific approach to lifting, posted a scientific and in-depth review of Sam Sulek’s training routines and styles.
Some of the things that Nippard analyzed, as well as scrutinized, were some of Sulek’s training aspects, like his range of motion, volume, and sets. However, he did praise the intensity that Sam uses throughout his training.
Jeff Nippard’s Overview of Sulek’s Workout
In his analysis of Sam Sulek’s training, Jeff looks at 460 sets performed by Sam Sulek (that’s a lot of sets). Nippard truly breaks down Sam’s training methodologies, as he highlights strengths and identifying areas of improvement for Sam.
Nippard broke down the assessment based on the following:
- Technique
- Progression
- Training Split
- Intensity (Effort)
- Rep Ranges
- Enjoyment
Technique
Jeff believes that Sam’s technique when lifting has room for improvement but still gives him a B rating overall. Nippard brings up that Sam uses cheat reps and not a full range of motion, and overall uses a lot of ego lifting. Nippard references a study that he contributed to in the Journal of Functional Morphology and Kinesiology, which highlights the importance of a full range of motion during lifting if the goal is muscle hypertrophy. (1) The study also puts an emphasis on the importance of controlling negatives.
The overall rating Jeff gives Sam as far as technique is a B+, and he notes that Sam controls his negatives when nearing failure. “[Sulek] usually controls the negative pretty well even when using some momentum to get the weight moving,” stated Nippard. “But there are also just too many examples of him letting the weight free fall to get him an A grade.”
Nippard’s suggestion to Sam is that as he approaches failure, he should consciously strive to control the resistance during the eccentric phase. In particular on that final repetition where muscle engagement is at its highest.
Program Structure
When it comes to program structure, Nippard gives Sam a C+ rating, criticizing the apparent lack of consistency that Sam has. Nippard observes that Sulek makes impromptu adjustments to his training regimen, rather than sticking to a plan.
Jeff says that training like this could lead to going stagnant, and instead he advocates for meticulous program planning and applying progressive overload to ensure continuous improvement.
Nippard notes that research by The New England Journal of Medicine indicates taking supraphysiological doses of testosterone (not that we are accusing Sam Sulek of doing so) can enhance muscle growth, even if there is no proper training programming. (2) Nippard recommends adopting a structured plan, as you can still reach a plateau without proper programming.
Training Split
Sam Sulek employs a “bro split,” where an athlete splits up each muscle group for a different training day. For that, Jeff gives him a C+ rating. Though this split is popular among many IFBB Pro League bodybuilders, Nippard suggests this approach disproportionately focuses on developing upper body muscles from the lower body.
Instead, Nippard recommends a push-pull-leg split, or an upper-lower split, or even a full-body split. These splits offer a more balanced approach to training, helping to ensure that no sets are wasted on any specific body part.
Training Effort
When it comes to dedication to training, Jeff gives Sam an A rating. Jeff says that Sam has an intense regimen.Despite appreciating his intensity, Nippard expresses concern over Sulek’s frequent training to failure, stating that it might hinder proper recovery and hurt him. In an analysis of 460 workout sets, Nippard found that Sulek pushed to failure in 440 of them.
Rep Ranges
Sam Sulek’s rep ranges are something that Jeff does praise, awarding him an A rating. Sulek operates within a moderate rep range of four to 12 reps, effectively promoting muscle growth.
Sustainability & Enjoyment
Sam’s passion for training is another thing that Jeff praises, which he feels is unparalleled among fitness influencers. Nippard grants Sam Sulek an A++ for sustainability and enjoyment, praising these aspects as crucial for a lifter to have a successful regiment Jeff gives Sam’s training effectiveness an overall rating of a B.
Wrap Up
Overall, what do you think of Sam Sulek’s training? Do you agree with Jeff Nippard’s analysis? Let us know!
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