Bodybuilder Sam Sulek has become one of the biggest names in the fitness industry thanks to his massive size and straightforward approach to training. Furthermore, Sam Sulek talks about his Top 10 Muscle-Building Exercises. Next, his unique mix of social media influence and stage success has drawn millions of followers who want to learn from his philosophy. Additionally, Sulek’s ability to translate his personal training methods into practical advice has kept him at the center of bodybuilding conversations. Finally, his recent sit-down with Chris Williamson revealed the exact 10 movements he considers essential for muscle growth.
Moreover, Sam Sulek’s career continues to rise in competitive bodybuilding. Then, at the 2025 Legends Classic in Las Vegas, he won the Classic Physique division overall and secured his qualification for the 2025 Arnold Amateur. Furthermore, this victory also earned him his Pro Card, a major milestone for any athlete. In fact, his balance of competition results and online influence makes him one of the most talked-about young bodybuilders today.
Additionally, fans admire how Sam blends practicality with intensity in his training. Next, he doesn’t chase trends or overload his workouts with unnecessary volume. Instead, he narrows his focus to the handful of exercises that deliver maximum results. Finally, his top-10 list covers every muscle group, ensuring total development while avoiding wasted effort.
Overall, Sam Sulek’s training philosophy highlights the value of consistency and execution. Moreover, his comments show that mastering simple, effective exercises can be more powerful than chasing complicated programs. Ultimately, his breakdown of these top movements provides a clear roadmap for building muscle the way he has done—efficiently and effectively.
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Sam Sulek Top 10 Muscle-Building Exercises
Here are the exercises that sam sulek talks in detail below.
Leg Extension
Firstly, Sam Sulek started his list with the leg extension. Next, he made it clear that this exercise remains his go-to for quad development. Additionally, he prefers it over heavy compound lifts when his focus is specifically on isolating quads.
“The idea of a crazy heavy squat or peg press, as a quad builder, just isn’t it for me. I’ve had periods of time where I basically did leg extensions exclusively.”
Moreover, Sam admitted that this approach goes against the grain for some lifters. Then, he emphasized that personal results matter more than trends. Finally, his experience proved that leg extensions alone were enough to create growth in his quads.
Lying Hamstring Curl
Firstly, Sam selected lying hamstring curls to target the back of his legs. Next, he admitted that it was a tough choice between seated and lying variations. Additionally, he chose lying curls for their overall feel and effectiveness.
“I’d be a little torn but I’d probably pick seated or laying curl. I guess I’d have to pick laying.”
Moreover, this decision shows that he values direct hamstring work over relying on compounds alone. Then, he highlighted how the lying curl keeps tension throughout the range of motion. Finally, it gives him a straightforward way to bring up hamstring density.
Lat Pulldown
Firstly, Sam included the lat pulldown for its versatility. Next, he praised the ability to switch grips and angles, making it useful for both width and thickness. Additionally, he noted that this exercise directly targets an area of his physique he wants to improve.
“I’d have to do regular pulldowns. For me, I need more lats because I want them to be wider. The thickness of my back is actually fine. I need them to extend out.”
Moreover, this choice reflects Sam’s self-awareness about his physique. Then, he made it clear that pulldowns are more than a general back exercise for him. Finally, they represent a tool for sculpting his proportions.
Seated Cable Press
Firstly, Sam once preferred incline bench press for chest. Next, he has since switched to seated cable press for its versatility. Additionally, this choice allows him to train with both heavy loads and lighter, controlled squeezes.
“That’s a much more versatile set. I can do it really heavy light an actual press or I can do it lighter and get a good squeeze.”
Moreover, this reflects his practical mindset. Then, he highlighted the ability to manage stress on the joints while still training hard. Finally, the cable setup gives him flexibility depending on his goals that day.
EZ Bar Pushdown
Firstly, Sam uses EZ bar pushdowns for triceps. Next, he explained that bar choice matters for comfort and safety. Additionally, he avoids the v-bar and straight bar because they strain his wrists.
“Not the v-bar, 90 degrees is too much. Straight bar is also a little too much on your wrists. I can also do that light and squeezing or you can really have some heft.”
Moreover, Sam emphasized body positioning. Then, he leans forward slightly to keep tension in his triceps. Finally, this prevents the exercise from engaging too much core or turning into an ab movement.
Standing Dumbbell Curl
Firstly, Sam chose standing dumbbell curls for biceps. Next, he explained that they offer flexibility in load selection. Additionally, this allows him to switch between lighter squeezes and heavier, power-focused sets.
“With some movements, being able to change the load completely changes the style. I can do the 30s and really hold and squeeze it or I can do the 70s.”
Moreover, this adaptability makes curls a cornerstone of his arm training. Then, he acknowledged that both seated and standing versions work. Finally, he leaned toward standing for its balance between control and freedom.
Cable Forearm Curl
Firstly, Sam surprised some with his inclusion of cable forearm curls. Next, he explained that forearm work completes the physique. Additionally, he drew inspiration from actors who made strong forearms a trademark look.
“It’s not a huge movement but it’s enough where you actually thicken this up.”
Moreover, Sam said this adds detail and balance to the arms. Then, he reminded lifters that smaller muscles still make a big difference. Finally, his choice shows he values a well-rounded physique.
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Seated Calf Raise
Firstly, Sam made sure to include calves. Next, he picked seated calf raises as his most effective movement. Additionally, he credited his own calf growth to this exercise.
“For me, my calves will grow from it. I’ll have my own evidence that it worked.”
Moreover, this firsthand success gives weight to his recommendation. Then, he argued that calves respond best to consistent direct work. Finally, he believes this is the most reliable way to see results in stubborn muscle groups.
Adductor Machine
Sam rounded out his leg work with the adductor machine. Next, he explained how this exercise ties the lower body together. Additionally, it prevents gaps between muscles and improves overall leg fullness.
“It ties in below your knee, more hamstring, but keeps it right in the center. If your adductors were really undeveloped, you’d have a really big gap in your legs.”
Moreover, this highlights his attention to detail. Then, he pointed out how overlooked muscles can still make or break stage presence. Finally, he said strong adductors create a polished look.
Seated Cardio Bike
Sulk ended his list with cardio. Next, he admitted that many skip it, but he sees value in the seated bike. Additionally, he prefers the reclined version because it allows him to train his lower half without stressing his torso.
“Not many people will add this. It’s in a reclined position and my torso does not move. You can do it and also make it easy.”
Moreover, this choice reflects balance in his routine. Then, he said cardio helps with conditioning without hurting recovery. Finally, he explained that it also doubles as a way to pass time productively.
Career Roster
| Year | Contest | Division | Result | Medal | Country |
|---|---|---|---|---|---|
| 2025 | Legends Classic, Las Vegas | Classic Physique | 🥇 1st Overall | 🏅 Gold | 🇺🇸 USA |
| 2025 | Arnold Amateur (Qualified) | Classic Physique | TBD | ❓ | 🇺🇸 USA |
Watch Sam Sulek Top 10 Muscle-Building Exercises at Chris Williamson Youtube channel:
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Overview
Sam Sulek Muscle-Building top 10 exercises prove that simple, direct movements are enough to build elite-level muscle. Furthermore, his emphasis on covering all muscle groups shows a balanced approach to training. Additionally, his career momentum continues with big wins on stage and consistent influence online. Ultimately, his mix of practical advice and proven results sets him apart as one of bodybuilding’s fastest-rising stars.
Featured Image – Sam Sulek Top 10 Muscle-Building Exercises – Credit: @Sam_Sulek (Instagram)
