Newly anointed IFBB Professional and social media megastar, Sam Sulek is benefiting from his low season by going significantly heavy together with his low season leg day exercises, however he’s additionally studying about management, as he defined in a current YouTube vide0.
“I’m gonna wreck hamstrings with as little mercy as attainable,” mentioned Sulek, as he began his health club session. However whereas there’s little question the 23-year-old bodybuilder likes to tax himself as a lot as attainable within the weight room, he’s additionally studying extra about how one can activate his muscle groups, usually tweaking the tempo for optimum 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 (sluggish and managed)
Again Squat — 1 Units x 10 Reps (with most attainable 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 together with his lifts, and he tries to finish as many reps as attainable, usually growing his pace to try to beat the exhaustion that’s creeping into his muscle groups. However you’d be flawed in case you 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 high of the motion and make a sluggish launch for time beneath pressure, 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 extra lighter units. “Now, I see far more worth in a sluggish, lighter set,” he shares, “the place I maintain the squeezing place, after which slowly return to the stretch.”
Sulek says {that a} sluggish unfavorable motion makes him really feel like he’s activating muscle fibers that will have been spared on these sooner, heavier lifts. Nonetheless, the massive man can’t resist quantity, so his kind 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 attainable weight that he can carry out ten reps with (for him, which means 4 plates on both facet).
Earlier than ending on the leg press, Sulek returned to the one leg extensions to pre-exhaust his muscle groups between every set, making for an epic superset. You may need to think about this superset too, in case you really feel that you’re not getting sufficient activation from the leg press, though this possibly a greater plan for extra superior lifters. In case you are not used to such intense classes, chances are you’ll be higher served by build up slowly to this epic regime, or simply skip straight to the leg press. As you’ll count on, Sulek characteristically offers 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.
