Sam Sulek On The Only 10 Exercises Men Need To Build Muscle
If you’ve been on fitness YouTube or TikTok lately, chances are you’ve come across Sam Sulek — the guy lifting big weights while keeping it brutally simple.
Recently, sam appeared on Chris Williamson’s Modern Wisdom podcast and shared his top 10 muscle building exercises. Here is the list and handy links on how to do all the exercises with perfect form so you can build a physique just link Sam Sulek.
1. Quad Extension
Sam talks a lot about isolating muscles to really feel them working. The leg extension is exactly that for your quads. It’s simple, safe, and builds that front-of-thigh strength that makes your legs pop.
2. Lying Hamstring Curl
Sam’s big on balance — don’t just hammer quads and forget the hamstrings. The lying hamstring curl makes your posterior chain stronger and keeps your knees healthy.
3. Lat Pull-Down
Pull-ups are great, but if you’re starting out, they’re tough. The lat pull-down is beginner-friendly and nails the same muscles. Sam often reminds people: a wide back = better aesthetics.
4. Seated Cable Bench Press
Everyone wants to bench, but not everyone should dive straight into a barbell. The seated press gives you chest and triceps activation without the risk of bad form. Sam would call this “smart training.”
5. EZ Bar Push-Down
Sam is famous for his arm days — and the EZ push-down is a staple. It directly targets the triceps (the majority of your upper arm) and adds pressing strength.
6. Standing Dumbbell Curl
Classic, simple, effective. Sam himself has said curls are a must if you want to actually see your progress in the mirror.
7. Forearm Cable Curl
Grip strength = better lifts across the board. Sam trains forearms religiously, and this cable curl variation is a direct way to build them.
8. Seated Calf Raise
Sam’s admitted calves aren’t his strongest muscle group — and that’s exactly why beginners should hit them early. The seated calf raise strengthens the soleus, giving your lower legs more fullness.
9. Reclined Cardio Bike
Sam doesn’t overcomplicate cardio. A reclined (recumbent) bike is joint-friendly, easy to stick with, and burns calories without wrecking your lifting recovery.
10. Adductor Machine
Sam often preaches about not skipping the “weird machines.” The adductor keeps your hips strong and your legs balanced. It’s one of those moves that pays off in the long run.
🎯 Why This Works (and Why It’s Good for You)
What makes Sam’s style so appealing is that he doesn’t overthink things. Beginners don’t need advanced programming — they need consistent, repeatable basics that build strength, teach proper form, and make the gym less intimidating.
These 10 moves do exactly that. They hit all your major muscle groups, balance push/pull, and give you the foundation for more advanced lifts later.
💡 Don’t Just Follow Blind Advice
Sam Sulek’s tips are solid — but here’s the truth: what works for him may not work the same for you. Everyone has different goals, body types, and schedules. Instead of guessing or copying random workouts online, why not have a plan built specifically for you?
That’s exactly what I do with my 1:1 online coaching — personalized training, nutrition, and accountability designed to get you results faster (without the trial-and-error).
👉 Apply here to start coaching