Sam Sulek’s Off-Season Leg Workout: Heavy Lifting Meets Muscle Control

As a newly minted IFBB Pro and a prominent figure in the fitness community, Sam Sulek is fully embracing his off-season to push his limits in the gym, especially during his leg day routines. His recent YouTube video offers insights into his approach to heavy lifting while also emphasizing the importance of muscle control and activation.

Details of the Off-Season Routine

Sulek’s leg workout showcases a mix of intensity and strategic pacing to optimize muscle engagement. Here’s a breakdown of his current regimen:

• Lying Hamstring Curls: 4 Sets x 10-12 Reps
• Seated Single Leg Extensions:
  • 2-3 Sets x 12-15 Reps (to failure)
  • 3 Sets x 5 Reps (slow and controlled)
• Back Squat: 1 Set x 10 Reps (maximum weight)
• Leg Press: 3 Sets x 12-15 Reps (to failure, optional superset with leg extensions)

Workout Insights

Sulek’s approach to the lying hamstring curls highlights his preference for heavy weights, often aiming to complete a considerable number of reps. However, he balances this with a focus on controlled movements. Sulek describes his strategy for leg extensions as wanting to find a weight that allows him to maximize tension at the peak of the movement, followed by a slow release to deepen the stretch.

“In terms of quad activation, per pound of weight (applied), this is where it’s at,” said Sulek regarding the effectiveness of the seated leg extension. He intentionally alternates between heavier lifts and lighter, controlled sets to activate different muscle fibers. “Now, I see much more value in a slow, lighter set,” he notes, emphasizing the importance of time under tension.

Incorporating a slow negative phase in his movements allows Sulek to engage muscle fibers that may not be activated during faster, heavier lifting. Despite his relentless pursuit of volume, he acknowledges the impact of form on his lifts, especially as he pushes for more reps.

As Sulek transitions to back squats, he utilizes the heaviest weights manageable for completing ten reps, typically amounting to four plates on each side. This intense effort prepares him for the final leg press segment, during which he completes reps to failure, once again demonstrating his commitment to an exhaustive workout.

Considerations for Lifters

For those interested in trying this high-intensity leg routine, Sulek’s superset between single-leg extensions and leg press can offer additional quad activation. However, he advises those less accustomed to such rigorous training to gradually increase their workload or modify their approach based on their fitness level. Regardless, Sulek’s session concludes on a high note, confirming the effectiveness of his chosen methods: “Yeah, that was good,” he remarks, encapsulating the intensity of his workout.