Sulek’s fitness center optimizes hypertrophy mechanics.
Final up to date on April ninth, 2025
Sam Sulek just lately grew to become an IFBB professional bodybuilder after successful the 2025 Arnold Classic Physique Amateur present on Feb. 27 in his house state of Ohio. In early April 2025, the 23-year-old gave a tour of his non-public fitness center to his four-plus million YouTube subscribers.
Sulek’s iron paradise is greater than a set of fancy gear; it’s a customized ecosystem meticulously curated for hypertrophy that helps his aggressive endeavors.
[Related: Chris Bumstead’s Ultimate Bulking Guide]
Key Again Items and Pressure Curve
Sulek was candid about how he reached his IFBB professional standing, saying, “May seem to be an in a single day form of no matter…not precisely. This has been some time within the making.”
Sulek’s visits to World’s Fitness center Cincinnati closely influenced his fitness center. He famous the benefits of his row machines for again beneficial properties, highlighting the nuanced muscle engagement of low-to-high rows:
I’m getting a great lat stretch, however as I end the rep, I’m pulling up in additional of a shrug.
—Sam Sulek
Precision and Design
Sulek contrasts Hammer Strength rows with Arsenal items that higher match his goal energy curve with extra resistance throughout the stretch.
As an alternative of pulling towards mid-trap, drive the elbow [down and] again. I’m feeling the bottom level that my lats insert.
—Sam Sulek
Sulek claims that mind-muscle connection is essential to constructing the coveted “Christmas tree” aesthetic comprised of the lats, spinal erectors, and decrease again.
The burgeoning bodybuilder’s area features a full-sized cable machine with customized 300-pound weight stacks and a industrial dumbbell rack with 5 to 150-pound dumbbells.
I thought of going as much as 200-pound dumbbells, however they received’t get used, perhaps ever.
—Sam Sulek
Chest, Delts, & Triceps
Sulek emphasised converging incline presses because the centerpiece of his chest coaching. His converging chest press mimics flyes, participating extra muscle fibers by way of stronger contractions.
As you press up, these handles get nearer collectively such as you’re holding two plates collectively,
—Sam Sulek
Although squeezing the pecs throughout flyes might be helpful, hypertrophy knowledgeable Dr. Mike Israetel suggests prioritizing negatives and briefly contracting on the high. Transfer slowly throughout the stretch to reinforce the stimulus. Reps lasting between two and eight seconds appear to optimize hypertrophy. (1)
The pec deck’s design is highlighted by its pivoting behind the shoulders and lowering entrance delt engagement. “Greater facet delts wouldn’t do me an excessive amount of hurt,” Sulek acknowledged, as they’re extra key to the V-taper.
Sulek prefers the overhead triceps machine mechanics to its variations. Sulek prefers its mechanics over different variations because it produces considerably extra general triceps progress than pushdowns. (2)
[Related: The Best Biceps and Triceps Exercises]
Leg Day Technique
Hip press and pendulum squat machines have been chosen for his or her distinctive loading mechanics. Sulek defined, “As an alternative of driving alongside a observe vertically, the weights pivot round—lighter on the backside and heavier on the high, the place you’re stronger.”
Sulek’s fitness center is greater than a flex. It’s designed to optimize his progress stimuli via exact planning.
References
- Schoenfeld BJ, Grgic J, Van Each DW, Plotkin DL. Loading Suggestions for Muscle Power, Hypertrophy, and Native Endurance: A Re-Examination of the Repetition Continuum. Sports activities (Basel). 2021 Feb 22;9(2):32. doi: 10.3390/sports9020032. PMID: 33671664; PMCID: PMC7927075.
- Maeo S, Wu Y, Huang M, Sakurai H, Kusagawa Y, Sugiyama T, Kanehisa H, Isaka T. Triceps brachii hypertrophy is considerably better after elbow extension coaching carried out within the overhead versus impartial arm place. Eur J Sport Sci. 2023 Jul;23(7):1240-1250. doi: 10.1080/17461391.2022.2100279. Epub 2022 Aug 11. PMID: 35819335.
Featured picture: @sam_sulek on Instagram