Newly anointed IFBB Professional and social media megastar, Sam Sulek is taking advantage of his low season by going significantly heavy along with his low season leg day exercises, however he’s additionally studying about management, as he explained in a recent YouTube vide0.
“I’m gonna wreck hamstrings with as little mercy as potential,” mentioned Sulek, as he began his gymnasium session. However whereas there’s little question the 23-year-old bodybuilder likes to tax himself as a lot as potential within the weight room, he’s additionally studying extra about find out how to activate his muscle tissue, usually tweaking the tempo for max success.
Sam Sulek’s Off-Season Leg Exercise
Mendacity Hamstring Curls — 4 Units x 10-12 Reps
Seated Single Leg Extensions — 2-3 Units x 12-15 Reps (to failure)
Seated Single Leg Extensions — 3 Units x 5 Reps (gradual and managed)
Again Squat — 1 Units x 10 Reps (with most potential weight)
Leg Press — 3 Units x 12-15 Reps (to failure) (Elective superset with Leg Extensions)
Exercise Breakdown
Starting with mendacity hamstring curls, it’s clear to see from this exercise that Sulek likes to go significantly heavy along with his lifts, and he tries to finish as many reps as potential, usually rising his velocity to attempt to beat the exhaustion that’s creeping into his muscle tissue. However you’d be improper for those who thought that Sulek merely throws his weight round. He describes his first set of leg extensions as being “within the center,” that means that he needs to go heavy, however not too heavy, in order that he can maintain on the prime of the motion and make a gradual launch for time underneath rigidity, ending with a deep stretch.
“By way of quad activation, per pound of weight (utilized), that is the place it’s at,” says Sulek of the seated leg extension. “The leg extension, in comparison with some other quad motion, it’s all squeeze,” he defined. After he completes his preliminary units to failure, Sulek provides some further lighter units. “Now, I see way more worth in a gradual, lighter set,” he shares, “the place I maintain the squeezing place, after which slowly return to the stretch.”
Sulek says {that a} gradual destructive motion makes him really feel like he’s activating muscle fibers which will have been spared on these quicker, heavier lifts. Nonetheless, the large man can’t resist quantity, so his type begins to wane as he chases extra reps, however this solely supercharges the hypotrophy course of additional, that means he’s actually crushing his quads for enormous muscle constructing outcomes. Turning to again squats, Sulek says he works with the heaviest potential weight that he can carry out ten reps with (for him, which means 4 plates on both aspect).
Earlier than ending on the leg press, Sulek returned to the only leg extensions to pre-exhaust his muscle tissue between every set, making for an epic superset. You would possibly need to think about this superset too, for those who really feel that you’re not getting sufficient activation from the leg press, though this perhaps a greater plan for extra superior lifters. In case you are not used to such intense classes, you could be higher served by build up slowly to this epic regime, or simply skip straight to the leg press. As you’d anticipate, Sulek characteristically provides it his all on the leg press to conclude his exercise, repping to failure as soon as once more. “Yeah, that was good,” he confirms.
