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[@ChrisWillx] Sam Sulek - The Only 10 Exercises Men Need To Build Muscle

· 4 min read
[@ChrisWillx] Summarizer
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@ChrisWillx - "Sam Sulek - The Only 10 Exercises Men Need To Build Muscle"

Link: https://youtu.be/jWNTk_3XYOI

Short Summary​

Here's a breakdown of the key takeaway and a summary:

Number One Action Item/Takeaway: Prioritize exercises that allow for both heavy loading and high-rep squeezing variations to maximize muscle stimulation.

Executive Summary: The speaker outlines his top 10 exercises for building a physique, emphasizing versatility in training style. He highlights the importance of selecting exercises that allow for both heavy weightlifting and high-rep, squeeze-focused variations to ensure comprehensive muscle development.

Key Quotes​

Here are 4 direct quotes from the YouTube video transcript that I found particularly insightful:

  1. "Like the thickness of my back is actually fine. Like I want them to extend out. Like that's what really gives that sort of look illusion."
  2. "If I do a heavy one, I'm going to counter it with a lighter squeezing one. And to do only one, I think you'd be limiting your stimulus."
  3. "I haven't done a real shoulder workout for like years at this point because they're just they're already big like they don't relative my arms need to grow."
  4. "So, now that they're already developed, I probably wouldn't like I don't hit my abs because they get worked, you know, kind of secondarily for like even doing dumbbell curls. I'm keep myself stable."

Detailed Summary​

Here's a detailed summary of the YouTube video transcript, focusing on the exercises chosen and the reasoning behind them:

Key Topics & Exercises:

  • Introduction: The video explores the hypothetical scenario of choosing only 10 exercises for a lifetime of building the best physique.
  • Legs:
    • Quads: Leg Extensions are chosen. Rationale: Prioritizes squeeze and activation. Heavy squats/leg press are not considered ideal for constant quad building due to potential limitations.
    • Hamstrings: Lying Hamstring Curl. Rationale: Prefers this version for the slightly greater stretch feel (although they debate the actual stretch differences).
  • Back:
    • Lats: Lat Pulldowns. Rationale: Focus is on lat width over back thickness. Can be adapted into a row by leaning back. Hand position is varied (wider grip for upper lats, closer grip for heavier load and some bicep/forearm engagement).
  • Chest:
    • Seated Cable Press. Rationale: Most versatile option, allowing for both heavy pressing and squeeze-focused training. Avoids shoulder issues sometimes encountered with incline barbell presses. Preferred over dumbbell press due to constant tension.
    • Incline Dumbbell Press. Rationale: Great for hitting the upper chest.
  • Arms:
    • Triceps: Easy Bar Cable Pushdowns. Rationale: Angle of bar is important (around 120 degrees). Allows for both heavy and squeezing variations. Focuses on hunching over or putting their head to the side during the workout.
    • Biceps: Standing Dumbbell Curls (Supinated). Rationale: The classic movement can be adapted for heavy lifting or focused squeezing.
  • Forearms:
    • Forearm Cable Curl. Rationale: Cables allow the user to thicken up the forearms.
  • Calves:
    • Seated Calf Raises. Rationale: Focus on feeling it in the calves.
  • Cardio:
    • Reclined Bike. Rationale: Easy, low-impact cardio that can be sustained for long periods while engaging in other activities (e.g., playing on a phone). Preferred machine is not important. Inclined treadmill walking is also discussed for zone two cardio.
  • Adductors:
    • Adductor Machine. Rationale: To thicken legs in the middle.
  • Omitted Muscle Groups (and Reasoning):
    • Shoulders: Already well-developed, so no direct work needed.
    • Abs: Worked secondarily in other exercises; maintained through constant flexing in the mirror.
    • Glutes: Not specifically addressed.
    • Lower Back: Already developed; concerns about overdevelopment taking away from the waistline.