Skip to main content

[@RenaissancePeriodization] Dr. Mike Survives Sam Sulek's Arm Day - Genius Or Gym Bro Garbage?

· 6 min read
[@RenaissancePeriodization] Summarizer
Video Bot

@RenaissancePeriodization - "Dr. Mike Survives Sam Sulek's Arm Day - Genius Or Gym Bro Garbage?"

Link: https://youtu.be/RS61P0tsIts

Short Summary​

Number one most important action item/takeaway:

Experiment with different exercises and training styles, but ultimately prioritize exercises that feel good for you and allow you to effectively target the desired muscles.

Executive Summary:

This video analyzes Sam Sulek's arm workout, emphasizing the importance of individualizing training. While it's beneficial to draw inspiration from others, the speaker stresses the need to prioritize exercises that resonate with your body and effectively stimulate muscle growth, discarding those that don't feel right or produce desired results.

Key Quotes​

Okay, here are 4 quotes from the provided transcript that I found to be particularly valuable insights or interesting points:

  1. "You can take inspiration from anything you see on the internet and try it a few times. But if it's not fucking for you, it's not moving really well, then you got to explore your own set of exercises. So try to learn from everyone. But in the end, the program you're going to build is the program that's best for you." This quote highlights the importance of individualization in training and not blindly following programs without considering personal needs and preferences.

  2. "The problem with that is it's been shown numerous times that higher forces at the stretch produce more growth than higher forces at the peak contraction at the extension. So this exercise is actually backwards to what science would recommend on average. However, as a variation, especially if you really feel your triceps that you connect with it well, and it's great for your joints. It's a great exercise." This quote exemplifies a nuanced understanding of exercise science, acknowledging the general principle of stretch-mediated hypertrophy while also recognizing the value of individual experience and joint health when selecting exercises.

  3. "If you're like Sam and you kind of yolo your sessions, which is you kind of pick exercises sort of on the fly based on feel, it's exactly how you're supposed to be doing it because you never can tell what's going to feel amazing that day." This suggests that intuitive training, within reason, can be beneficial, especially when you are more experienced.

  4. "Every single workout that you see out there that's going hard, that's giving it a shot, that's not doing Bosu ball wobbly shit. Give it a try. Especially as a younger lifter, especially as an intermediate lifter... If you pick nothing from here that you like, it's still a huge win because they can say, "Well, I tried all this stuff. I don't love it." Now you can focus your efforts on what you do love." This highlights the value of experimentation and actively exploring different training styles and exercises to find what works best for the individual.

Detailed Summary​

Here's a detailed summary of the YouTube video transcript, focusing on the key topics, arguments, and information discussed, excluding sponsor announcements and other advertisements:

  • Introduction: A person (referred to as the reviewer) introduces that he will be doing Sam Sulek's arm workout, explaining the workout and sharing opinions throughout the training session. He starts by playing a clip of Sam Sulek talking about the workout.
  • Sam Sulek's Training Philosophy (as explained):
    • Emphasizes the importance of hard work, especially for those with some experience lifting.
    • Highlights the psychological benefits of variation in training.
    • Acknowledges the need to balance heavy pounding work with lighter, higher-rep work for joint health and increased training volume.
    • Diminishes the impact of "fluff work" for experienced lifters.
    • Warming up triceps before heavy sets is beneficial for joint health.
  • Exercise 1: Single Arm Tricep Pushdowns:
    • The reviewer expresses disliking this exercise, citing issues with grip and poor tricep activation.
    • Discusses alternative techniques, such as bringing elbows close and far back and other variations that feel better for his triceps.
    • Emphasizes the importance of finding exercises that feel good and provide a good mind-muscle connection, rather than blindly following others.
  • Exercise 2: Cable Rope Pushdowns:
    • Sam Sulek discusses that the strength curve is altered, with the tension increasing at the bottom of the movement.
    • The reviewer acknowledges this physics, but points out that research suggests higher force at the stretch is better for growth than at peak contraction, making this exercise potentially "backwards" to what science suggests.
    • He still sees value in it as a variation, especially if it feels good and is easy on the joints.
    • Reiterates his dislike, preferring straight bar pushdowns with elbows far back for a deeper stretch.
  • Exercise 3: Overhead Extensions (with Rope):
    • The reviewer states the first sets focus on the squeeze while the final sets focus on the deep stretch.
    • The reviewer notes he used to do overhead extensions frequently, but now does them less due to shoulder mobility issues. He modifies his form to compensate.
    • Again, he expresses dislike for the rope attachment, finding it doesn't disrupt muscle fibers as effectively as preferred.
    • Suggests that if someone does use this exercise, they should focus on the deep stretch.
  • Extra Set of Rope Pushdowns:
    • Sam Sulek states he feels like he needs an extra set of rope pushdowns.
    • The reviewer explains that after doing a certain number of sets or exercises it may feel like you want to do another set of an exercise that "connected much better."
  • Bicep Exercise 1: Dumbbell Curls (Alternating):
    • The reviewer notes Sam Sulek used straps so the grip wouldn't be a limiting factor. He is using Versa Grips.
    • He notes it is a decent exercise, however has the highest force production at the top, which is suboptimal for hypertrophy.
    • Suggests an incline curl instead, which would get huge force at the stretch.
  • Bicep Exercise 2: Concentration Curls (Eccentric Accentuated):
    • Sam Sulek states the twist is that he will help himself on the last five.
    • The reviewer said Sam is doing standard concentration curls followed by eccentric accentuated loading which will cause a lot of growth.
    • A tidbit here would be that you can come back to give you more tension at the lengthen position.
  • Finisher: Dumbbell Curls Superset and Drop Set (Alternating):
    • Sam Sulek does curls and then a drop set.
    • The reviewer says he is not as strong so he will try lighter weights but try to accentuate the eccentric control a little more.
  • Overall Summary/Concluding Remarks:
    • Encourages viewers to try different workouts, especially as younger or intermediate lifters.
    • Suggests that if you find one exercise you like from Sam Sulek's routine, it's a win. Even if you don't like any, it's still a win because you've narrowed down what works for you.
    • Suggests trying other peoples workouts and gives Sam Sulek a follow.