Sam Sulek names 10 essential movements for total body growth

Many fitness enthusiasts remain shackled to the idea that massive quads require crushing barbell squats. Sam Sulek challenges this convention, prioritizing the leg extension as his primary quad builder. By leaning into movements that allow for maximal squeeze and targeted activation, you bypass the systemic fatigue often associated with heavy compound lifts. For hamstrings, Sulek favors the lying leg curl, specifically for its ability to maintain tension throughout the range of motion, rather than relying on the varied torso positions of seated versions.

Creating width through intentional back and chest mechanics

To achieve the classic V-taper, the back must expand outward rather than just gaining thickness. Sulek relies on the lat pull down, but with a technical twist. By varying hand width and leaning back, he can mimic a row or target the upper lats specifically. This versatility is mirrored in his chest selection: the seated cable press. Unlike dumbbells, which lose tension at the top of the movement as the weight stacks over the bone structure, cables provide a constant widening force. This allows for a hybrid approach—heavy sets for brunt strength followed by light, high-tension sets for muscle fiber saturation.

Arm development and the often-ignored forearm secret

For arm growth, the philosophy remains rooted in simplicity and wrist health. Sulek opts for the EZ-bar push down with a slight camber to protect the joints, and the classic standing supinated dumbbell curl. However, his most insightful addition is the cable forearm curl. Noting that actors like Hugh Jackman often look most impressive when sleeveless, Sulek emphasizes that thick forearms provide a visual cue of power that upper arms alone cannot match.

Foundation and longevity in the final four

Rounding out the list are the seated calf raise and the adductor machine, which Sulek affectionately calls the "ball crusher." While often neglected, adductor work eliminates the gap between the legs, creating a much fuller lower body silhouette. Interestingly, Sulek includes the recumbent cardio bike in his essential ten. He argues that cardiovascular health and energy expenditure are non-negotiable, preferring a setup that allows him to remain stable and consistent without the joint impact of running.